Walking!

To live a healthier and happier life, try walking, the most popular form of exercise. It’s easy, safe, and inexpensive. It’s also relaxing and firming at the same time.
​Walking requires little athletic skill and only needs comfortable and durable footwear. It’s good for your self-esteem and your mind. The physical results of walking are rewarding: a fit body that can improve overall health and add years to your life.

A safe path to good physical condition

- Improve the muscle tone in your legs and abdomen.
- Prevent heart attacks and strokes.

- Reduce stress and tension. 
- Increase your metabolic rate. 

- Strengthen your heart and lungs, and improve circulation.
- Favorably alter your cholesterol.
- Reduce arthritic pain; stop the deterioration of bone tissue.

- Reduce obesity and blood pressure. 

For those with a long history of inactivity, obesity problems, or who simply don’t like intense activity, walking is an excellent way to start an exercise program. You can start slowly, then increase your speed and maintain a steady pace. A good exercise program begins with moderation and commitment. Podiatrists and general practitioners recommend walking to help alleviate or protect against various illnesses.

Walking: Do it with care

Before starting to walk, some simple warm-up exercises—but not strenuous advanced stretching—can make your muscles more flexible. It’s appropriate to rotate your body at the waist with a slow hula-hoop motion and do some toe-touching or knee-bending exercises. There is a proper way to stretch the Achilles tendon, which is important. Keep your feet flat on the floor, stand one meter from a wall, and lean on it with your hands, repeating the warm-up several times. When you’re ready to start walking, it’s best to do so for 20 minutes at least three times a week without stopping. Walk at a comfortable pace and slow down if you find yourself short of breath. Don’t overexert yourself—if 20 minutes is too much, reduce it to 10 or 15 minutes. You can increase the time and progress gradually as your body adapts to the exercise.

Some walking tips

- Move at a steady pace, energetic enough to make your heart beat faster. - Breathe more deeply.
- Walk with your head up, back straight, and stomach flat. Keep your legs moving forward with slightly bent knees.
- Swing your arms freely.
- When walking, land on your heel and roll your foot forward to push off with your toes.
- At least in the beginning, limit your walks to flat surfaces, avoiding embankments and excessively steep hills.
- If walking in the evening, be sure to wear clothing with reflective material sewn in or otherwise attached.
- Cool down after a long or energetic walk to help return blood from your legs to where it’s needed.

Power Walking

Power walking is a special form of walking that helps you stay in shape. As an aerobic workout, it is more beneficial than regular walking because it is faster and results in a higher heart rate.

Walking shoes: Comfort and fit

Choose high-quality, lightweight footwear with an upper made of breathable material such as leather or nylon mesh. The part of the shoe that supports the heel should be very firm. The front part of the shoe should provide support and flexibility. It is very important that the shoe fits your foot well.