Exercise Tips

WALKING FOR GOOD HEALTH - Augest-2009

For most people, walking is a remarkable, all-purpose physical activity. The benefits of walking are extensive and the best part is - it is free! 

Walking is a gentle activity that treats the body with great respect by placing just the right amount of stress on the joints.

Regular walking can help you lose body fat, maintain a healthy weight, improve your fitness and reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walk for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can most days of the week.
“Moderate-intensity activity will cause a slight, but noticeable, increase in breathing and heart rate. A good example of moderate-intensity activity is brisk walking at a pace where you are able to comfortably talk but not sing.”
National Physical Activity Guidelines for Australians

Warming up and cooling down
The best way to warm up is to walk slowly. Start off each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed. Afterwards, gently stretch your leg muscles – particularly your calves and front and back thighs. Stretches should be held for about 20 seconds. If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.

It’s best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool down will also prevent muscular stiffness and injury.

Walk regularly if you can
Try to make walking a daily routine.  Remember though, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an ‘activity diary or log’ also makes it easier.

Wear a pedometer
A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.

Make walking a pleasure
Some suggestions to help make regular walking a pleasurable form of physical activity include:

• Wear loose, comfortable clothing.
• Protect yourself from the sun with clothes, sunglasses, a hat and sun block.
• Wear waterproof clothing to avoid getting wet if it rains.
• Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
• Vary your walking routes so you can enjoy the change in scenery.
• Walk with a friend and combine physical activity with socializing.
• Join a local walking club.

Please Note:  If you have a medical condition or any health concerns, check with your doctor before you start any type of physical activity program.