Walk your way to good health

There’s no doubt about the health benefits of a regular walking routine. It’s good for the heart, it’s good for the lungs, and it’s good for the muscle and bone growth of the children and for the overall feeling of well-being.

Tips for walkers:

• Always walk in a relaxed manner, preferably in pleasant surroundings.

• Do not eat at least one to two hours before walking.

• Drink plenty of water before and after walking.

• Focus on distance, time and an upright posture with back straight.

• Swing your arms rhythmically forward and backward. Right arm moves forward at the same time as the left leg advances and vica versa.

• Breathe automatically in a rhythmic and comfortable manner throughout the walk.

• For starters, it is better to visit a doctor who can advice you according to your health status.

• Allow yourself plenty of time to recover in between walks.

• If you have been ill, take your doctor’s advice before starting to walk.

• In summers, walk at dusk or dawn. In extreme cold, take advantage of the afternoons and plan short runs.

• For walking, use a park, or jogging path with a smooth and regular surface to avoid tripping or ankle injuries.

• Walk as much as your health allows. Don’t overdo.

Health benefits of walking:

• Lowers blood pressure.

• Reduces risk of heart disease and stroke.

• Reduces high cholesterol.

• Enhances mental well-being.

• Reduces body fat.

• Increases bone density and thus helps prevent risk of osteoporosis.

• Reduces risk of colondefine cancerdefine.

• Helps control body weight.

• Helps flexibility and co-ordination hence reducing the risk of falls.