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Walking and its Benifits
Walking combines the best in maintaining one’s health and weight control. Walking is the best exercise to lose permanent weight. People tend to lead a sedentary life and so have a decreased fitness level due to the muscles and energy systems losing efficiency.
With walking, you learn to workout at a steady pace, which also allows you to burn fat well. If you are walking to lose weight, you needn’t do it because you have to-but you can inject some fun into it. You could walk your dog to the park, so that he too can enjoy a walk, or walk with friends while you chat on the way. Go shopping for a few hours, looking at the shops and burn off some fat.
Get started on your walking program:
Begin by doing 5 minutes of medium-paced walking, followed by a few stretches for your legs to increase the flexibility in your joints. Try these exercises:
- Calf muscles stretch: Stand facing a wall and place your foot forward, approximately 12-16" from the wall. Now, stretch your arms forward, keeping your elbows straight and lean against the wall. Now, place your foot a little behind the front foot and flat on the floor. Lean forward and distribute your body weight between your front foot and arms. Continue until you feel a stretch in the calf muscles of your back leg. Remain in this position for 15-30 seconds and go back to your starting position and repeat.
- Thigh stretch sitting: Sit at the edge of a strong chair and lower your knee on the floor and press it under the chair. Hold this position for 15-20 seconds and repeat with other leg. Do this exercise twice with each leg.
- Alternate thigh muscles stretch: Stand in front of a wall and place one hand on it and with the other hand, reach behind you and hold the foot of the same side in your hand. Balance on one foot and slowly raise the foot up towards your lower back. Hold the stretch for 15-30 seconds and then come back to the starting position. Do this three times with each leg.
Benefits of walking:
- It improves cardiovascular fitness by getting the heart to beat faster to send blood rich in oxygen from the lungs to the muscles. This makes the functioning of the heart and lungs more efficient, besides reducing blood pressure and the resting heart rate. Walking also helps one recover from a heart attack.
- Walking also reduces the risk of getting a heart attack. If you are over 40 years old and have heart problems, pulse rate, weight, respiration, blood pressure, or cholesterol problems, speak to your doctor before walking.
- It improves blood circulation to the arms and legs and gives a feeling of overall well-being.
- It also relieves depression, stress and anxiety because it releases endorphins, the body’s natural tranquillizers.
- A good brisk walk can also stimulate your thinking.
- By walking, you can burn a higher percentage of body fat, increase your overall health and fitness and boost your energy levels.
Don’t wait for the right reason or season before you can go out walking. Seize the moment and go out now.