Walking is the easiest ways to become more active and healthier. Walking is a perfect sport for people of all ages and at all levels of fitness who want to become more active.
Regular walking has been shown to reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, asthma, stroke and certain cancers.
Use this guide to increase the amount of walking you do each week and maximize your health benefits.
What is the wonderful thing about walking?
You can walk anywhere, anytime, and in almost any weather. It is a great way to move from A to B, which means that walking interferes with your daily routine.
Before you begin.
A pair of shoes is all you need from equipment. A comfortable shoe provides adequate support and does not cause adequate blisters.
Wear loose clothes that allow you to move freely. Choose thin clothes. If you are going to work, wear the usual clothes with comfortable shoes.
For hiking, you may want to take some water, healthy snacks, an extra blouse, sunscreen cream and a sun hat in a small bag.
Start slowly and try to build your own system for walking gradually. For health benefits of walking, aerobic activity (aerobic) should be moderately dense. In other words, it should be faster than a picnic.
Aerobic activity with moderate intensity means that you walk fast enough to raise your heart rate and sweat a bit. One way to know the right speed is to be able to talk, but you can not repeat the lyrics of your favourite song.
Try walking 10,000 steps a day. However, most of us go between 3,000 and 4,000 steps a day, reaching 10,000 steps is not as difficult as it appears.
If you can, at first, walk quickly for just a few minutes, that’s a good thing. Do not exaggerate on the first day.
You can split your activity into two periods, as long as you’re moderately active.
Start walking slowly and gradually increase the pace. A few minutes later, if you are ready, try walking a little faster.
At the end of the walk, slow down gradually until your muscles relax. Finish the walk with a few gentle stretching exercises, which will help you improve your flexibility.
Try to take advantage of every step you take, starting with walking to the shops or part of your journey to work, ending with the dog’s running and organized walking walks.
Make it usually the easiest way to walk the most is to make it a habit. Think of ways to keep walking in your daily routine. Some examples of these exercises are:
Walk through part of your journey to work.
Use the tray instead of the elevator.
Leave the car on short trips.
Send the boys to school.
Regularly walk with a friend.
Take a walk with family or friends after dinner.
Mix things Diversify while walking. Towns and cities offer interesting walks, including heritage parks and trails, canals along the canals, riverside trails, public parks and forests, meadows and nature reserves.
The 10,000 steps challenge.
Walking 10,000 times a day will improve your health. Putting one foot in front of the other can build endurance, burn excess calories and make your heart healthier.
How do I know how many steps I walk?
The average person walks between 3,000 and 4,000 steps a day.
To see how many steps you walk each day, buy a pedometer. Put it in your belt and measure each step you take throughout the house, office and markets, to school or garden. You may find that you walk about 10,000 steps a day or walk less than you think. Knowing how much distance you can walk in one day will help motivate you.
How many calories will I burn if I walk 10,000 steps a day?
A person with 70 kg in weight can burn about 440 calories by walking 10,000 lightly (3.5 mph). If you are trying to lose weight, you should seek to burn more than 600 calories from what you take during food and drink every day. The best way to achieve this is by combining diet and exercise.
What if I had not practised any exercise until now?
If you are not active, walk gradually. No one expects 10,000 steps on the first day! Consult your doctor if you are worried about joints or any health conditions you experience. If you suffer from your joints, try making exercise in your lap. Water helps strengthen your joints while moving. Once you lose a little weight, the pressure on your joints will ease.
What is the best way to start?
Learn how many steps you take during normal days using a pedometer. You can walk less than 900 steps or about 5,000 steps. Record the number of daily steps for more than a week and use the weekly total to find the daily rate.
Gradually increase your steps by adding a few more steps until hitting 10,000 steps per day.
Read Walking for Health for more people to increase your steps.
How can I walk all this in my busy day?
Walking is easier than you think. Try these tips to increase the number of steps in your life:
Get off the bus before you arrive and walk the rest of the way home or work.
Walk to the station instead of taking the car or bus.
Use your shopping cart and shop locally if you can.
Bring children to school, whatever the weather.
Hold the loop – and get the dog to walk
I find walking boring. How can I make it more fun?
Find a walking partner so that you have someone to talk to as you walk.
Get an MP3 player and listen to your favourite music or audio recorders as you walk along.
Plan enjoyable walks in the days of your holiday.
How long will I keep walking?
The rest of your life! Being active is usually healthy for a lifetime. It is great to prevent weight gain, improve your mood and reduce the risk of a wide range of serious diseases such as heart disease. Normal activity takes some time to become a healthy habit, so it continues to become a secondary nature. You will walk much more than 10,000 steps after several days.
What if I could not walk for a few days due to illness or vacation?
Walking is a nice form of aerobics that is easy to get back to after a break. Start again when you can and increase it slowly if you are sick. The sooner you return to exercise, the better. Choose one of the many possibilities for walking when you go on vacation like walking along the beach or in the countryside.
Is walking enough? Or should I think about practising other exercises too?
The amount of exercise you recommend depends on your age. Adults between 19 and 64 must do at least 150 minutes of moderate physical activity – such as brisk walking or biking – a week. Learn more about guidelines for physical activity for adults. We may begin to think about increasing your activity once you begin to feel the benefits of 10,000 steps. Visit the local fitness centre and see offers. Some people enjoy competitive sports and others prefer physical activity such as dancing.