by Nadia Haider

Created on: June 28, 2010   Last Updated: June 30, 2010

The most natural exercise in the world is to walk. There need not be any lessons to do it since most of us are able to do it at the tender age of eleven months. Also there is very little equipment required except for a good pair of supporting shoes.

There have been numerous research studies that show the benefits of walking for at least half an hour to an hour every day, five days a week with good walking posture. This exercise has been associated with several health benefits such as a decrease in the risk of developing many cancers, heart disease, diabetes and even depression. Walking also promotes weight loss (always a good thing for the obese) and reduces blood pressure. It also helps maintain bone density, something that is important to maintain as time passes by and bones tend to weaken.

People who use this exercise for fitness get creative in many ways to enhance the benefits of this exercise. Some use pedometers which are devices that count steps. Research shows that around ten thousand steps a day shows benefit to health. Some people use canes or sticks to support their walking especially during hiking or trekking or even mountain climbing. Other variations include carrying or attaching weights to the arms or legs so that strength training is also achieved simultaneously.

Walking can be done virtually anywhere. Some people walk outside and others on the treadmill in their homes or in the gyms.

People find partners or clubs to walk. The Walking the Way to Health Initiative is the largest volunteer led walking scheme in the United Kingdom. There are also mall walker clubs where people meet to walk indoors in malls.

The rhythm that is achieved by putting one foot in front of the other, eyes on the horizon have shown to have not only physical but mental benefits too.

There are some basic rules that will help improve the experience of an enjoyable walk:

Safety: Observe basic safety while when you are walking outside and keep an eye out for all kinds of traffic around you. It is better to always walk on the sidewalks and if there aren’t any, walk on the road with your face towards the traffic so you can see cars approaching. Always carry some ID and a cell phone for emergencies. Walking in the evenings is more safe if you wear reflective gear like visible vests.

Good posture: Stand tall with eyes to the horizon, shoulders back, abs tucked in and take small, quick steps. The arm position is important so bending arms and keeping elbows fixed is a good idea. Place your feet appropriately and push off with your back foot to add a spring in your step.

Walking is the commonest exercise advice given by doctors and in comparison to various sports and activities, it is the one activity that the patient is most likely to continue on a long term basis.

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