Walking for physical fitness and a better life!

Everyone dreams to look slim and beautiful, however are you sick of long hours in fitness gym? Hey don't worry walking is the best way to keep yourself in shape. Even you can enjoy the fresh air and spend a quality time with your friends and family. Walking works in many ways, a brisk paced walk can help you look and feel better, increase energy and pick up your spirits.

Walking can work to improve your health too. A daily routine of 30 minutes or more of brisk walking can help you control your weight, lower cholesterol, strengthen your heart and reduce the likelihood of serious health problems down the road. Since America and other nations are spending more than ever on preventable health problems such as obesity, heart disease and diabetes, every step you take can help build a healthier nation.

The muscles in your legs account for a large percentage of your total muscle mass. When you engage those muscles in walking for an extended period you also force your heart, lungs and other organs to increase their activity. When your body detects the demands, it accommodates and becomes more efficient. That efficiency is called "physical fitness". You can walk alone or with friends, indoors or outdoors, on a city sidewalk or a country trail, any time of the year. You can ever put your baby in a stroller and go for a walk, so that not only you but your baby is breathing fresh air. You both win!

But before you start your walking program; be sure to follow a few basic principles to keep you safe and comfortable.

• If you have a health condition or have not done any regular physical activity for a long time (men over40, women over 50), talk with your doctor before starting any new exercise program. 
• Choose comfortable, supportive shoes, such as running, walking, or cross training shoes, or light hiking boots.
• If you are going to do stretching exercises, be sure your muscles are warmed up first. Walk briskly for 10 minutes before stretching. 
• Maintain a brisk pace. You should work hard to keep up your pace but still be able to talk while walking.
• Practice correct posture - head upright, arms bent at the elbow and swinging as you stride.
• Drink plenty of water before, during and after walking to cool working muscles and keep your body hydrated.
• If you're going for a long walk, include a cool-down period to reduce stress on your heart and muscles. 

Measure the intensity of your workout

As you walk, measure the intensity. Knowing your level allows you to increase the intensity to maximize your workout or slow down to avoid overdoing it. You can use these methods:

• Talk test. If you're so out of breath that you can't carry on a conversation with the person you're walking with, you're probably walking too fast and should slow down, as you are not going to last the distance and you may get de-motivated.
• Borg scale. This method is a self-assessment of your perceived exertion. You rate how hard you think you're working on a scale that ranges from 6 (no exertion) to 20 (maximal effort). Aim for at least moderate intensity (12 to 14) as you walk.

• Monitor your heart rate (pulse). To find out if you're exercising within the range of your target heart rate, stop exercising to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate, so that you cannot cheat! You want to be working at the heart rate that allows you to loose the most weight and increase your aerobic fitness. Click here to find out what that range is according to your age.  

To reduce stress on your heart and muscles, end each walking session by walking slowly for about five to ten minutes. Then, repeat your stretches.

There are ways you can increase your physical activity to maintain a basic level of fitness - without setting aside a big part of your busy day.

Take stairs instead of elevators or get off below your destination and walk up a few stairs Park a few blocks from your destination or at the far end of the parking lot Walk the last few blocks instead of riding the bus all the way to work Park at the opposite end of the mall from where you need to shop

Keep your motivation high:

It may happen some time you don't feel like walking and become lazy however you should keep your spirits high and follow some tips to continue your walking program.  

• If you don't enjoy walking alone, ask your spouse, partner, friend or neighbor to join you. Also remember if you are walking with your baby in the stroller you are never alone! Plus you are becoming one HOT mamma!
• Think Positive.
• Set realistic goals which you can easily achieve, like walk of 30 minutes a day, rather than 1 hour and do it whenever you can.  If it rains you could even go to the mall and walk aroung there, while window shopping!

A few weeks after you start the program, you will feel better than when you began. And by committing yourself and your family to a daily walking program, you will be steps closer to improving your health.

Walking also helps you maintain a positive mental outlook to avoid depression and anxiety. Every day each of us has opportunities to choose a healthy lifestyle. The choices we each make can change our lives, so why not start today. Today is the first day for the rest of your life!

(Sources: mayoclinic.com, jackis.com)