Friday, April 29, 2011

Benefits of Walking

Walking is the most natural exercise known to man.Walking burns calories, stimulates blood circulation and helps lower cholesterol levels, among other benefits.

What we are talking about is not just walking but brisk walking.

Benefits of walking--

  • Burns calories
  • Strengthens back muscles
  • Slims your waist
  • Easy on your joints
  • Strengthens your bones
  • Lowers blood pressure
  • Allows time with family and friends
  • Shapes and tones your legs and butt
  • Cuts cholesterol
  • Reduces risk of heart disease, diabetes, & more
  • Reduces stress
  • Sleep better
  • Improves mood and outlook on life
  • Can be done almost anywhere
  • Requires no equipment
  • AND it's Free

  • When to walk?

    Start walking when the sun is not yet high, or is already on the verge of setting. This means doing it early in the morning, or quite late in the afternoon. The rule of thumb here is staying out of the sun from ten in the morning until five in the afternoon. This is the time when the sunlight is strongest and ultraviolet rays can do the most harm. For added protection, map out your route for your walk and choose areas where there is ample shade.

    Before you start
    Wear the right pair of walking shoes and comfortable clothes.

    Also remember to carry and drink water while you walk, to hydrate yourself. Walk for 15-20 minutes for the first three days, and then gradually increase the time. You can use a pedometer to count the steps you take.

    How to walk?

    First of all, start out slow and easy. Start with walking out of the house for 5 minutes and walking back to the house for 5 minutes.. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.

    WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

    Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk.

    Protect your eyes, your head and your skin. Wear a hat or a cap with a visor, as well as sunglasses that filter ultraviolet rays. Coat your skin liberally with sun-blocking lotion so you won't get sunburn. And because dark colors absorb heat while light colors reflect it, wear light-colored clothes.

    If you are feeling dizzy, nauseous or having trouble breathing, rest for a while and take a drink. These are signs that your body has had enough heat and exertion for the time being. Watch out for these signs and do not force yourself to continue if you feel that you could not take it anymore.

    Consult your doctor
    If you happen to suffer from any condition, and intend to start walking, it is always better to consult your doctor first. Discuss whether you need to take any precautions and follow his suggestions about whether you should go for brisk walk, and also how you should go about it

    Enjoy Happy walking!


    1. Very helpful post,
      Thanks 4 sharing Sir

    2. Yes you are right Sir.Everyday I go for a walk in morning around 5.30 a.m (around 5 km).Really it helps me a lot.

    3. Deepbaazigar and Seema
      Thanks for ur nice comments
      5 km walking is really good. As the roads are not good in our locality, I have to restrict my walking within my house :-)