working out - Walking Exercise

Walking Exercise - walking is a kind of exercise that can give you gain more benefits than any other form of exercise. Apart from that you do not need any investment or any particular platform to perform this exercise. The best time for walking is either morning or evening. It lets you breathe fresh and keep you body and heart healthy.

• Get in shape - people who need to lose weight need to burn more calories than they eat. Walking will help burn up those extra calories. A 60kg (about nine and a half stone) person walking at 3mph burns about 99 calories per half hour. Brisk walking at 4mph burns about 150 calories in the same time. Heavier people will burn more calories while walking.
• Feel happier - getting enough exercise reduces depression and anxiety, promotes psychological well-being and reduces the amount of stress. So walk to work and you should sail through the day calm and happy.
• Feel full of energy - you might worry that walking to work will leave you exhausted for the rest of the day. You may feel a bit more tired in the first week or two but people who exercise regularly, have more get-up-and-go than sedentary people.
• Sleep like a baby - physical activity each day should help you to sleep well. An after-dinner stroll will help you relax - but you should avoid strenuous exercise within two hours of going to bed if you suffer from insomnia, because this will actually make you more alert than ever.
• Back health - walking helps easy recovery from back pain.
• Reduce joint pain - moderate exercise can improve the symptoms of osteoarthritis.
• Relieve period pains - women who suffer each month should find that period pains are eased out and pre-menstrual symptoms are reduced.
• Keep your bowels healthy - regular exercise will help you relieve and prevent constipation.

• Have a complete checkup before beginning an exercise program. Follow a special advice from your health professional who can direct you for a smart start..
• Plan to walk a certain number of minutes or get a pedometer for counting your daily number of steps. Wear the pedometer all day, and record your daily.
• Start with reachable, short-term goals, such as increasing your walks by 5 minutes each day. You can also increase your number of steps by 100 if you've recently been inactive or by 2,000 if you're relatively fit. It's easier to stick to something new when you have early and frequent successes.
• Start each walk with a warm-up and pick up your pace in the middle, and finishing with a slower pace at the end..
• To stay motivated and to enjoy, walk with your family, friends, or coworkers. Daily dog walks are also a great way to keep up your walking routine.
• Once you've made walking a regular habit, set a longer-term goal for yourself, such as walking briskly for at least 30 minutes a day or for a daily total of 10,000 steps, 5 days a week or more.

 

Benefits

Precautions

Heart benefits

As well as keeping you in tip top form now, staying active will help prevent a whole range of health problems in the future, especially preventing and curing heart problems. Lack of exercise is just as bad for your health as smoking. Meeting recommended physical activity targets by walking will provide you various heart benefits, some of them are:

• High blood pressure
• Coronary heart disease, which can lead to angina or heart attacks
• Stroke
• Start each walk with a warm-up and pick up your pace in the middle, and finishing with a slower pace at the end..
• To stay motivated and to enjoy, walk with your family, friends, or coworkers. Daily dog walks are also a great way to keep up your walking routine.
• Once you've made walking a regular habit, set a longer-term goal for yourself, such as walking briskly for at least 30 minutes a day or for a daily total of 10,000 steps, 5 days a week or more.

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