Physical activity does not have to be vigorous or done for long periods in order to improve the health. On that cause, walking is a suitable physical activity for most people. Regular walking can help in losing body fat, maintain a healthy weight, and to improve fitness. It reduces the risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Health Benefits of walking
1. Increased heart and lung fitness.
2. Reduced risk of heart disease and stroke.
3. Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.
4. Stronger bones and improved balance.
5. Increased muscle strength and endurance.
Walking for Weight Loss
Walk for 30 minutes a day, if it is difficult to walk for 30 minutes at one go, you can start with a 10 minutes walk and gradually build up to longer sessions. walking for weight loss; physical activity is needed for more than 30 minutes each day. Walking fast burns more kilojoules per hour than walking slowly.
Physical activity built in to a daily lifestyle plan is also one of the most effective ways to assist with weight loss.
1. Try taking the stairs instead of the lift.
2. Get off public transport one stop earlier and walk to work or home.
3. Do house work like vacuuming.
4. Walk to the local shops.
Warming up and cooling down
The bet way to warm up is to walk slowly. Start off each walk at a leisurely pace to give the muscles time to warm up, and then pick up the speed. Afterwards, gently stretch the leg muscles, particularly calves and front and back thighs. Stretches should be held for about 20 seconds.
Make walking a pleasure
1. Wear loose, comfortable clothes.
2. Get protected from the sun with clothes, sunglasses and sun block.
3. Drink plenty of fluids before and after the walk.
4. Check with the doctor before starting any type of physical activity if you have any health concerns.
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