All of us know the benefits of walking but today but I am going to tell you how to develop a good walking routine
The only equipment you need is a good pair of shoes, which should be comfortable and supportive and not cause blisters or calluses. Choose shoes that support the arch and elevate the heel slightly. There should be stiff material surrounding the heel (the heel counter) that keeps your heel from turning in or out or wobbling. The toe box should be roomy but not too long.
- When you start your exercise program, warm up by walking as you normally would for 5 minutes, then pick up the pace to whatever speed gets your heart beating faster and your lungs breathing deeper. Keep up the faster pace for about 15 minutes.
- While you walk: Swing your arms Keep your head up, back straight, and abdomen flat Point your toes straight ahead Take long strides but do not strain Cool down by walking at your warm-up speed again for 5 more minutes.
- Do gentle stretching exercises when you are done. Repeat the above routine 3 or 4 days a week with days for rest in between.
- After 2 weeks, add 5 minutes to the strenuous part of your walk. Keep adding 5 minutes every 2 weeks as you gradually build strength and endurance.
During exercise, be sure to keep a water bottle handy to prevent dehydration. Drink 1 pint of water 15 minutes before you start walking, and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. Keep track of your progress as you become more physically fit and increase the intensity of your workouts. You might consider installing a free app like “Google fit” on your smartphone; this app automatically records every step you take, your walking speed and the distance travelled.
In addition to your exercise walking routine, consider ways you can build more steps into each day, such as taking stairs instead of elevators or parking your car at the far end of parking lots.Another way to build fitness with a walking program is to use walking sticks or poles.Using a stick in each hand gives your upper body a better workout and provides your lower body with more stability.
Benefits of Walking for Bone Health:
- Easy and gentle on joints
- Builds and strengthens muscles
- Helps maintain bone mass
- Slows the development of arthritis
- Reduces risk of osteoporosis
- Increases joint flexibility and range of motion
- Regular walking may help prevent a fall
- Aids in joint fluid circulation, which provides essential oxygen and nutrients
- Reduces risk of hip fracture
- Helps you stay mobile later in life
- Lowers the likelihood of musculoskeletal injuries
- Increases spinal stability
- Improves posture May reduce low back pain