Feel Great with the Good Life
An eight-year study of 13,000 people found that those who walked 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.
Benefits of Walking:
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. It’s safe, simple, doesn’t require practice and has health benefits:
- Improves your mood.
- Boosts bone strength.
- Burns calories and keeps weight down.
- Lowers your blood pressure.
- Reduces your risk or helps manage type-2 diabetes.
Use Proper Technique:
Walking is a great exercise because it’s so simple to do. Using the correct posture and movements is essential.
Tips to improve posture while walking:
- Swing your arms.
- Keep your head up.
- Back straight and abdomen flat.
- Point your toes straight ahead.
- Take long strides, but don’t strain.
Source: American Academy of Orthopaedic Surgeons
Preparation to Avoid Injury:
Take time to prepare yourself to prevent injury, such as blisters on your feet or muscle pain.
- Gear up – Wear walking shoes and comfortable, protective clothing.
- Warm-up – Five minutes of slower paced walking warms your muscles.
- Stretch – Include the calf stretch, quadriceps stretch, hamstring stretch and side stretch.
- Walk – Now that you have warmed up you should be ready to start your walk. Your breathing should be elevated, but you should not be gasping for air.
- Cool down – Five minutes of slower paced walking after each session reduces stress on your heart and muscles.
- Stretch – Take a few minutes to relax and stretch out all of the major muscles you used.
Begin slowly and work your way up. Try to walk at least five times each week. Always start with a five-minute, slower paced walk to warm up, and end with a five-minute, slower paced walk to cool down.