| By :
Michel Maling
We all know that we need to exercise, but for a lot of us the thought of going to gym every day just leaves us cold. There are loads of other forms of exercise you can do that you can enjoy and keep fit with. Walking is one of the ways in which we can stay fit and still find enjoyment in exercising. The benefits of walking include improved muscle strength and better balance. Walking will improve bone density and thus decrease your chances of developing osteoporosis. Other health benefits include:
1. Stronger and bigger lungs
2. A stronger heart
3. A lower density of bad cholesterol
4. Better moods
5. Better management of your weight
6. Reduce your risk of type 2 diabetes The above benefits should make a lot of sense, and hopefully encourage you to walk more. To get the most of your walking, start off slowly and walk every second day. Start with about twenty minutes and gradually build up to 45 minutes to an hour five times a week. One of the advantages of walking is that you can do it anywhere, from a treadmill in a gym to out in the park. Remember you are exercising, so don't dawdle along. Walk at a brisk pace. If you can't talk with ease, you must slow down, as you are working your heart to hard. Concentrate on your posture while you are walking and breathe through each step that you take. Walk tall, but don't be too stiff. Hold your tummy tight and hold your head errect with your eyeline straight ahead. Keep your chin parallel to the floor. Strides should be long, but not over-stretched. Bend your arms at about 90 degrees and swing at waist level naturally with each step. Start and end your walk with some gentle all over stretches. You don't need to make the stretches too strenuous, as you are only walking, not sprinting. If you want to walk for general health benefits, then you need to walk for at least thirty minutes a day at talking pace. For cardiovascular fitness, you will need to walk three or four days a week at a fast pace. Your breathing should be hard, but you shouldn't be gasping for air. If you want to lose weight, you will need to walk at least five days a week for 45 to 60 minutes briskly. You should hear yourself breathe, but you should still be able to talk. Lastly, try and find yourself a friend to walk with. This will make your walking program easier to stick to. Arrange to meet at the same time and place a few times a week, and this will motivate you to walk, as you wont want to let your walking partner down.
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