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Walking is the only global exercise that is most flexible, uncomplicated and can easily fit into most demanding lifestyles. Research reveals that walking promotes healthy lungs, increases blood circulation, and deters ailments like high blood pressure, heart diseases, Type-2 Diabetes, glaucoma, osteoporosis, gallstones and cancer. Walking is the only cardiovascular activity that does not overtly strain the heart. It’s even helps you enjoy a better sleep and boosts your memory. It’s the only safe exercise for people who cannot do strenuous activities to flush out some extra kilos.

Medical researchers proved that regular physical activity like walking an hour everyday adds an average of 1.3 years to our lives. Walking even for 30 minutes a day, five hours a week reaps long term health benefits. However a more focused approach is needed when it comes to drastic weight loss. Put simply, walking is the most ideal way to get back in shape, regardless of age or fitness levels.

In a study published in Sports Medicine, people who clocked 10,000 steps [2 hours of walking] during the course of a day are considered as “active”. This eventually leads to gradual weight loss every month. For any effective exercise, you need to get your heart-rate pumping thereby you are slightly out-of-breathe, but can still comfortably carry on.
For power walking, shorter quicker steps are ideal. A Bangalore based fitness expert says,” Try imagining that you are late for an important meeting. You would walk fast enough in order to be out-of-breathe by the time you finish, but not so much that you gasp, or pant alarmingly.” Another expert says,”When the rounded portion of your foot touches the ground first, it supports your body weight better than your toes or instep. This ensures that you do not tire easily.”

A walker’s requirements are minimal. One needs a pair of cushioned shoes to protect your feet jarring on the gravel so as to avoid knee problems. And the ward robe should include loose-fitting cotton clothing that allows the body to “breathe”.

It is advised that you schedule your walks in the daytime, do not carry your wallet or valuables except a minimal amount of cash for emergencies. Ensure a stress free atmosphere far from crowd instead of public places or noisy streets where you may get bumped into. Keep a log of your walking hours so that at the end of the year, you can calculate and see if it has translated into significant toning of the physique.

It’s good to stick to a diet plan like high-protein foods, grilled fish, cooked dal, low-fat snacks, grilled vegetables and whole grains. As you walk, clear your mind of depressions and unnecessary clutter. Take delight in happy thoughts, be at peace with yourself, relax and allow the rhythm to calm you.

You may have to wait to see the actual results. But, when you do see a change, it will be long lasting. For, every step you walked takes you closer to a sound body and mind.

A man’s health can be judged by which he takes – pills or stairs.” – Joan Welsh

Our thanks to ” The Hindu ” for this wounderful article

This entry was posted on Saturday, March 6th, 2010 at 12:51 am and is filed under management. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.