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Walking is a painless and effective way of getting good daily exercise.
It has a host of proven health benefits such as improving your circulation, strengthening your bones, easing stress and anxiety, and, if done regularly and at a high enough intensity, it can help shed unwanted kilograms.
How to walk right
To maximise the benefits you get from walking, make sure your technique is up to scratch:
* Keep your head up and focus ahead,
* Ensure your back is straight, but relaxed,
* "Zip up" your abdominals and squeeze in your gluteal (butt) muscles,
* Keep your chest out, and your shoulders back, down and relaxed,
* Let your arms swing naturally from the shoulders,
* Pay attention to your foot strike action: after you land on the outer side of your heel, your foot rolls inwards, which is essential for adequate shock absorption. The final phase is a push off with your toes,
* Beware of pounding your heels down when walking briskly; this generates unnecessary forces on your joints,
* Dorsiflex your foot (bend the top part of your foot back) adequately, rather than just shuffling along,
* Stride length is important, and most walkers take steps of the kind of length that promotes their walking efficiency, and
* Breathe rhythmically. For instance, inhale for three steps and exhale for the next three, or at a rate that feels right.
Walking rules
Do:
* Make your walks a priority and a regular feature in your life.
* Join a scientifically-based walking group that meets regularly.
* Convince a friend to join you.
* Buy a good pair of walking shoes.
* Set yourself one or two goals a month, and reward yourself when you achieve these goals - goal-setting and positive reinforcement are strongly linked to success and sustainability.
* Monitor your progress and keep track of the distance walked, how long it took and what your exercising heart rate over a 10-second period is. Also measure your waist, hips and chest every month.
* Find an attractive variety of routes to avoid boredom.
* Read up on the benefits of regular walking to strengthen your resolve to keep up this healthy habit.
Don't:
* Expect significant weight loss in the first few weeks. Rather concentrate on body measurements and how your clothes fit, than what the scale says.
* Walk alone in the dark; and wear a reflective belt/clothing at dawn or dusk.
* Miss sessions early on in your programme - be strict with yourself!
* Overdo it. Research shows that those who exercise at a moderate intensity are much more compliant than those who do high-intensity exercise.
Benefits of walking
* Good for your heart
* Promotes weight loss
* Prevents osteoporosis
* Lowers high blood pressure
* Is a good destressor
* Helps prevent colds
* Reduces the severity of asthma
* Reduces diabetic complications
* Promotes a healthy pregnancy
* Plays a role in preventing cancer
* Has anti-ageing effects
* Promotes brain health
* Is great for your sex life
* Improves sleeping patterns
* Combats impotence
* Helps prevent strokes
* Improves oxygen and nutrient supply to all cells in your body
* Allows you to improve muscle strength, joint structure and joint function
* Helps to manage arthritis
