by Lauren Smith2011

Created on: February 21, 2011

Walking is arguably the best form of exercise. The benefits to your health and overall fitness start gradually, but with perseverance you will see and feel the positive effects of a healthy and regular walking routine. Everyone is supposed to walk at least ten thousand steps a day for health reasons. Half an hour brisk walking every day should cover your ten thousand steps and a pedometre should help you track the number of steps that you have taken.

The wonderful thing about walking is that you can easily incorporate it into your daily routine and life. Take the stairs instead of the elevator at work and in shops. Walk to your colleagues desk to discuss a work-related matter instead of picking up the phone or sending an email. Take a walk on your lunch break. Get up from your desk at regular intervals to stretch your legs. Maybe try getting off the bus one stop before your usual stop. It's amazing how all these little changes can make such a difference to the number of steps that you walk every day.

Even if you are not physically very fit, you can still start off by walking slowly and gradually increasing your speed and distance. Walking has the least impact on your muscles and joints. It is probably the most natural form of exercise. There is nothing more refreshing than a brisk walk to clear the head and refresh and reenergise us. Walking can be done with the minimum amount of fuss. All you need is a supportive, sturdy pair of shoes and away you go. No need for expensive gym memberships, no need for trendy, expensive workout gear.

It is important that you increase your speed and your distance every month or so as the body tends to adapt to the same routine quite quickly and you will stop feeling the same benefits as you originally experienced.

 I would generally recommend a few gentle stretches before and after your walk to prevent cramping. Then I would begin my walk at a medium pace for five minutes, so that my muscles warm up, I would then increase my speed for twenty minutes, walking as quickly as I can, then I would slow down for five minutes, so that my heart rate would begin to return to normal.

 It is important to maintain your heart rate at a higher lever for twenty minutes in order to gain maximum benefits from your walking routine.

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