All of us are aware of the benefits of Physical Activity to remain fit. However the physical activity need not be anything strenuous or complicated, something as simple as a regular brisk walk has huge health benefits.

Benefits of Walking

• Walking helps you to prevent weight gain.

• Walking reduces the risk of hypertension, diabetes, some cancers. 

• Walking lower the cholesterol levels and reduces the risk of heart diseases. 

• Walking can improve your mood and can reduce stress, anxiety. 

• Walking helps to strengthen the bones.

• Walking can help you improve your muscle strength and also helps in building stamina. 

The faster, farther and more frequently you walk, the greater the benefit.

The Technique and Mechanics of Walking

• The head should be held high. You should look forward, not at the ground.

• Move your shoulders naturally.

• Your back should not be arched forward or backward. It should be straight.

• Leaning puts strain on the back muscles, so do not lean forward or lean back.

• The arms should be swinging freely with a slight bend at the elbows.

• The stomach muscles should be slightly tightened.

Plan your routine

• Get the right gear - Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. The shoes should elevate your heel a half to three quarters of an inch above the sole. If you walk outdoors when it's dark, wear bright colors which will be visible in the dark.

• Choose your path carefully - While walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging branches or uneven turf.

• Warm up - Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

• Cool down - At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down. You can also stretch for the cool down.