Walking is probably most overlooked and neglected form of exercise because it sounds too easy. All of us have to walk in our day to day life though not as exercise but out of sheer necessity. Walk a few steps to get some water, few paces to switch on the TV and so on. But we don’t do it in the form of exercise. We may rather do jogging, aerobics, weight trainings and free hand exercises to keep ourselves fit.
Walking can be a beautiful form of exercise and it cost us nothing. This is an effective form of exercise which can be done alone if necessary. It does not fill up our apartment/ house with expensive and bulky equipments. Walking releases our tension and helps us to inhale fresh air and calm our nerves as it does not involve any training.
Process:
Our body is designed to walk; nobody is to teach us how to walk. But as exercise we should follow few guidelines
Walk for at least 45 mins everyday. Sparing 45 mins may be difficult in some cases but the bottom line is regularity.
Walk at a pace of 5 to 6 km an hour. Don’t worry if you can’t walk at this brisk pace. Walk for 10 mins as fast and slow down for rest of the walk.
Change your route every now and then to beat monotony. Focus on the surroundings walk in a route which attracts you, listen to the natural sounds.
Hold your head erect and keep your back straight. Toes point straight ahead and with loose swings of arms.
Land on your heels and roll forward to drive off the ball of the feet.
Breathe deep with mouth if necessary.
Wear comfortable clothes and shoes for walking.
Walk with a partner and exchange thought and observations.
Remember walking burns down as much calories as running for the same distances. Studies revealed that walking when done briskly on regular basis it can improve the body’s ability to consume oxygen during exertion. Lower the resting heart rate, reduce blood pressure and also increase the efficiency of the heart and lungs.
There are many unique advantages of walking as advantage
a. Walking cost you nothing. It is next to free.
b. Everybody can do it, pace and distance may vary depending on person to person.
c. Walking can be done almost everywhere, we need just to step out of our house.
Dress and shoes for walking:
A good pair of shoe is most important equipment for walking. Choose a pair of shoe which is comfortable with good arch supports for weight of your body. A scientifically designed pair of running shoe with heavy soles will fit in the purpose. Also important here is the upper material of the shoe, it should be leather or nylon meshes so that the shoe can breathe.
Rest of attire will depend on the weather. Lighter clothing than the ambient conditions is preferred as the body will generate lots of heat. But in winter use layers of clothes, so that we can shed a layer, if the heat generated by body becomes uncomfortable.
Health Risk:
In general walking causes no serious health problem. It is not as strenuous as other form of exercises provided one listens to their body. In fact many medical practitioners recommends walking for people of high blood pressure and other cardiovascular diseases. One can always consult their physician before starting walking as exercise.
The most important is to make up our mind to walk. One should start immediately without hasitation to get the benefits of walking.
Wishes for a fitter body.
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