Walking for Health

Walking is an effective exercise for everyone to diminish their health risks and develop their body fitness. Regular walking has following benefits:
  • Walking reduces the risk of high blood pressures and cholesterol.
  •  It helps controlling diabetes diseases. 
  • Everybody can control their weight through regular walking. 
  • Bones become strong and balanced. 
  •  Muscle strength and stamina will be enhanced.  
  • Excessive fat of the body will be decreased.
  •  It helps improving vitamin D levels.
  • It contributes reducing you depression, better sleep, and more.

Walking daily for 30 minutes
  
In order to get maximum health benefits, every body should try to walk for at least 30 minutes as sharply as you can on most days of the week.


Stretching before Walking

In order to prepare the joints and muscles for the improved level of motion required, slight stretching is very essential prior to start walking. To warm up the muscles before stretching, take an easy five minute walk. Consult with a healthcare practitioner the proper way of doing stretches, and  be confirmed to include the neck, arms, hips, upper and lower leg muscles (including the hamstring muscles in the back of the thigh), and ankles.


Routine wise walking

Try to grow up the habit of walking routine wise. For example, walking each day at the same time. Same amount of energy should be used during walking, no matter what time of day you walk, so do what is most suitable for you. Request someone to walk with you which will help make a regular activity for you. Keeping an activity diary or log also makes it some one it easier. Building up the habit of regular walking will give us a positive result to our health.


Walking Techniques

Following techniques will help developing the benefits of walking:

  1. Walk sharply. But, as a common rule, you should maintain enough breath in order to be able to carry on a conversation.
  2. Begin with a 5 minute walk and continue walking for at least 30 minutes (roughly 2 miles) at least 3 to 4 times a week. 
  3. During walking, you should maintain good form in order to get maximum aerobic (requiring air) benefit with each step and help protect the back and avoid injury. Following elements of form should be followed:
  • Head and shoulders:Head should remain up and centered between the shoulders focusing eyes straight forward horizontally. Shoulders should be relaxed but straight - avoid lounging forward.
  • Front muscles: For supporting the chest of the body and the backbone, the front muscles should use effectively. In order to do this,you should slightly keep the stomach pulled and stand fully straight.During walking,tilting forward should be avoided.
  • Hips: Begin forward motion with the hips. Each step should feel natural - not too long or too short. Don't try to take too long of step.  
  • Arms and hands: Fixing elbows at a 90 degree angle, your arms need to stay close to the body. During walking, your arms should keep in motion, swinging front to back in pace with the step of the opposite leg. You should keep your hands relaxed, lightly cupped with the palms inside and thumbs on top. Tightening the hands or making tight bunch should be avoided.
  • Feet: Land slightly on the heel and mid foot with every step, progressing smoothly to push off with the toes. Carefully, use the balls of the feet and toes to push forward with each step.

Walking Shoes

Walking shoes give a basic protection and mechanical support for the base structure of body. It keeps the entire body balanced. Imbalance in the feet can cause changes in the body.So, we should use correct shoes during walking.  


Using Correct Walking Shoes

Correct walking shoes are very crucial for excellent balance during exercise walking.Because, pain or injury can be created due to use poorly fitted walking shoes. Technical running shoe store can provide a shoe that fits based on the individual's specific bio mechanics.

Some shoes have the design pattern of outward moving and some shoes have inward moving design patter.So,it is very essential to choose walking shoes that match each individual's specific bio mechanical pattern.


Purchasing Walking Shoes

Before purchasing a new pair of walking shoes following crucial factors should be considered : 
  • Firmness - A stable and confident feel throughout range of motion are the basic requirements of shoes.
  • Elasticity - Shoes should provide smooth motion in order to get a good degree of give at the base of the toes.
  • Comfort - Walking shoes should contain shape and padding adapted closely to the feet, providing a warm fit at the heel and mid foot having sufficient room in the forefoot.
  • Weight - Walking shoes should be light weight and breathable.



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