Walking for health

Walking is a simple and free and one of the easiest ways to become more active, shed excess weight and become healthier.

Walking is underrated as a sport, but it is an ideal sport for people of all ages and all fitness levels who want to be more active.

Regular walking has been shown to reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, asthma, stroke and some types of cancer.

Use this guide to increase the amount of walking you do each week, and to achieve maximum health benefits.

Before you start

A pair of shoes is all you need. Any comfortable shoe that provides adequate support and does not cause a blister will do the trick.

Wear loose-fitting clothing that allows you to move freely. Choose thin clothes rather than heavy, chunky clothing.

If you are walking to work, you can wear your regular work clothes with a comfortable pair of shoes.

For hiking, you may want to take some water, healthy snacks, an extra top, sunscreen and sunscreen in a small bag.

If you are starting out for longer and habitual walks, you may want to purchase a waterproof jacket and some shoes for more difficult routes.

the beginning

Start slowly and gradually build your walking regimen. To reap the health benefits from walking, moderate-intensity aerobic activity is required. In other words, it has to be faster than a stroll.

Moderate-intensity aerobic activity means walking fast enough to raise your heart rate and sweat a little. One way to find the right speed is to be able to speak, but you cannot echo the lyrics of your favorite song.

Try to walk 10,000 steps a day. However, most of us take between 3,000 and 4,000 steps a day, so getting to 10,000 steps is not as difficult as it sounds.

If, at first, you can walk quickly for only a few minutes, that’s fine. And don’t overdo it on the first day.

You can divide your activity into periods of 10 minutes, as long as you are doing your activity at moderate intensity.

Start walking slowly and gradually increase the pace. After a few minutes, if you are ready, try walking a little faster.

At the end of the walk, gradually slow down until your muscles relax. Finish the walk with a few gentle stretches, which will help you improve your flexibility.

Try to take advantage of every step you take, from walking to the shops or part of your trip to work, to dog walking and organized group walks.

Stay motivated

Make it a habit – The easiest way to walk more is to make it a habit. Think of ways to incorporate walking into your daily routine. Some examples of these exercises:

Walk part of your trip to work.

Walk to the shops.

• Use the stairs instead of the elevator.

Leave the car on short trips.

• Walk children to school.

Take regular walks with a friend.

• Take a picnic with family or friends after dinner.

Mix things up 
 , diversify while walking. You don’t have to travel to the country for a rewarding walking class. Towns and cities offer interesting walks including parks and heritage trails, canal paths, riverside paths, public parks and forests, meadows and nature reserves.

Set a goal for yourself that 
you can walk 1,000 steps in about 10 minutes. Pedometer is a fun way to keep track of your walking. Use a pedometer to see your average daily steps, and then start adding steps.