How To Walk And Gets Maximum Benefits

Health benefits of walking are awesome! Regular walking daily with correct posture reduces health risks and have various overall health benefits like reducing the chances of cancer, type 2 diabetes, heart disease, anxiety disorder and depression. 
Morning walk is an everyday habit for most of us, but how to walk properly and gets maximum of its health benefits? Walking is an excellent form of exercise for people of all ages and abilities. 

Walking actually improves your blood circulation, reduces stress, helps in blood pressure, strengthen muscles, helps in weight loss, helps to get better sleep, boosts immune system, gets a better sun exposure. All of these leads to a longer life.

If you have not walked distances for some time, you should start slowly. Increase the length and pace of your walk gradually.

Start your walking program gradually, increasing length and pace as you get used to it. The following suggestions may help you to incorporate regular walking into your lifestyle.

Here are some tips on how to get started and how to prepare for walking.

Warm-up activity

Walking is different than running. Start slowly, do a few warm-up exercises like jumping jacks and stretches first. Warm up exercises energies your body for a better walk. 

Remember, don’t walk immediately after a big meal.

Build activity slowly 

Start with a 20-minute walk then increases gradually. Try to walk at least three times per week. 

Use the correct technique

Walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe. Don't run fast suddenly if you are walking in a steady pace, it will only make you tired.

Shoes and socks

Wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best. Plenty of sports shoes are available in market. Choose wisely.

Weather

Wear suitable warm, light clothing in the winter and cool, comfortable clothes in the summer. Don’t forget your sunscreen and hat.

Water 

Drink water before and after your walk. Take water with you on your walk, especially in warm weather. 

Gadgets

Latest technology also helps you to get maximum benefits of walking. Digital wrist bands are available in the market which shows you how much calories you have burned or what is your pulse rate. You can use these techs to track your health while walking.

Music

Listening music while walking can be helpful. Soothing music helps you get motivated for a longer walk. Fix you music player at your wrist or your upper arm.

Cool down

Make sure you cool down after a long fast walk. Do a few stretching exercises post walking. 


As you know that regular and brisk exercise of any kind can help to improve confidence, stamina, energy, weight control and life expectancy and reduce stress. 

It can also reduce the risk of coronary heart disease, strokes, diabetes, high blood pressure, bowel cancer and osteoporosis. 

Scientific studies have also shown that walking, besides its physical benefits, is also beneficial for the mind. Walking  improving memory, learning ability, concentration and abstract reasoning. 

Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also improves bone health, especially strengthening the hip bone.  

So walk regularly and daily, at least 5 days in a week and gets maximum health benefits including weight control.

Resources: 
betterhealth.vic
google 
Wikipedia