It's a common misconception that walking is not exercise. Many people believe that in order to be healthy and to lose weight, you always need to do high impact exercise and this is not true. Read on...
Walking provides great overall cardiovascular fitness, can reduce the risk of cancer and heart disease, it lowers cholesterol and blood pressure, helps alleviate lower back pain and is effective at reducing the risk of arthritis and osteoporosis.
Walking is also well known for alleviating stress and depression and can improve your immune system as well. Walking gives you the opportunity to be outdoors in the fresh air where you can watch nature and appreciate the surroundings.
The bottom line is that walking is safe, easy, and cheap. What more can you ask for? So get out there and start walking!
1. Wear loose fitting clothes.
2. Always carry a bottle of water.
3. For beginners, walk 30 minutes a day 3 days a week, gradually increasing to 5 days a week.
Shoes - Choose comfortable, lightweight shoes that have good heel support and plenty of bounce.
Socks - Wear white socks because coloured dyes can aggravate athlete's foot.
Hat and sunnies to protect your eyes, head and neck.
Pedometer - for keeping track of how many kilometres you are walking.
10 Walking Tips
1. If you don't have a solid block of time, break your walking into smaller chunks. For example, instead of walking 1 hour, walk for 30 minutes twice a day. Studies have shown that this is as beneficial as walking for 1 hour at one time.
2. Wear reflective clothing at night and, if you must walk on a road or street that does not have a sidewalk, always walk facing traffic.
3. Incorporate hills into your walking route. This adds variety and challenge to your workout and raises your metabolism.
4. If you are walking solo, listen to music or an audio book but always make sure that you can still hear what is going on around you.
5. Find a walking partner. In addition to the companionship provided, it will help keep you motivated as well.
6. Alternate your route to prevent boredom. Take one route every other day and another one in between. In addition to neighborhoods try the beach, a park, or a trail.
7. Add push ups, sit ups, and weight training to your pre-walk stretches to build muscle and strength.
8. Keep a record of your time and distance for motivation.
The more you walk, the better you will feel. Plus, walking also uses more calories; thus, burning more fats. Its benefits include giving you more energy, making you feel good, helping you to relax, reducing stress, helping you sleep better, helping control your appetite and increasing the number of calories your body uses.
Train Hard, Eat Well & Lose Weight!