Forget pills, beauty creams and plastic surgery it is now an established fact that WALKING increases your lifespan and keeps you looking and feeling healthy. If that's not enough to get you off the couch then read on for many additional benefits walking provides. Hopefully by then you'll be motivated enough to take note of the following walking advice and tips.
BENEFITS OF WALKING:
-Walking is a low impact exercise which means that it dose not put as much pressure on the joints like high impact exercise can.
-You don't have to spend money on expensive equipment or a gym membership. Walking is virtually free!
-Because walking is a weight bearing exercise it can strengthen bones.
-Helps you to maintain a healthy weight, like any form of exercise walking burns calories.
-Walking helps to improve your mood, studies have demonstrated that walking improves feelings of anxiety and depression.
-Walking reduces your risks of having a heart attack because it increases your heart and lungs fitness.
-Walking helps keep blood pressure in check which can also reduce your risk of having a stroke.
-Walking reduces your risk of developing type 2 diabetes.
-Most people are capable of walking (all ages, fitness levels and those not capable of more vigorous exercise).
WORK WALKING INTO YOUR DAILY ROUTINE:
The best health benefits are gained if you walk regularly. It is recommended that you aim to walk for at least 30 minutes daily. If you are trying to lose weight it is recommended that you walk for over an hour each day. Don't be put off if you don't have half an hour to an hour to devote solely to exercise. You can achieve your goals by walking for several 10-20 minute small sessions.
Any easy way to monitor your walking is to purchase a pedometer. To maintain health it is recommended that you walk at least 6000 steps a day and if you would like to lose weight you should walk at least 10,000 steps each day. A pedometer is clipped onto your hips and measures how many steps you are taking. Monitoring the steps you take can provide positive inspiration to take more. Take the stairs instead of the lift, walk instead of drive short distances and build walking into your social time by walking with a friend or family whilst catching up.
WALKING OPTIONS:
When it comes to walking the choices are infinite and as they say variety is the key to maintaining any exercise program so take a look at some of your options:
-Walk on a treadmill-if you can't walk during daylight hours or are concerned about your safety walking on a treadmill is a good alternative.
-Go for a bushwalk-walking outdoors is a great mood enhancer.
-Walk around your community-save yourself some fuel money and walk wherever you can.
-Walk indoors to a walking DVD- DVD's like the "Walk Away the pounds" series by Leslie Sansone offer walking workouts that you can perform in the safety of your own home. You don't have to worry about it being dark or the weather being horrible, you can pop one of these on at any time.
-Make walking part of your weekend entertainment-arrange a pleasant walking activity with your family like taking a walk along the beach.
-Walk with weights to tone your body. Hand weights will help burn more calories and tone your upper body. Only add weights to your legs if your joints are strong enough to handle it.
-If you own a dog take your dog for a walk.
SOME TIPS:
-Get yourself a supportive pair of walking shoes-they should be a correct match to the type of arch you have and provide good support to the heel and ankle. Many sporting shoe retailers can help you find the correct fit.
-Wear comfortable clothing-make sure your clothing allows for easy movement and will let your skin breathe. If you plan on walking along roads then consider wearing a bright color that will make you clearly visible to motorists.
-Consider your walking form- make sure you stand up straight with your shoulders down and back. Hold your head up and look straight ahead, rather then looking down. Make sure you aren't holding any tension in your hips, knees or ankles. Put your heel down first and roll forward onto your toes to push off.
-It is a good idea to vary the surfaces you walk on. Concrete is a hard surface to walk on, if you can walk on grass or dirt trails at times your joints will thank you.
-Warm up and cool down- ease into your walking session by walking gently until you feel warm enough to increase your speed and stride. Repeat in reverse to cool down at the end. It is also advisable to perform some stretches pre and post workout. Make sure you stretch your calves, quads and hamstrings.
-Make sure you drink adequate water prior, during and post walking.