he health benefits of walking include the increase
of aerobic capability, its easy on the joints, burns almost as much calories as
jogging and reduces the risk of coronary heart disease. Fit walkers are less likely
to fall and suffer injuries because the bones are strengthened, have better range
of movement and tend to be good sleepers. 'Brisk
is Best’ The intensity of walking
for fitness benefits will vary according to the age and fitness of the individual,
but generally ‘brisk is best’. A simple way to work out how briskly
you should walk is to aim to walk ‘fast without over exertion. Most
of us walk about without thinking of walking as a regular activity, but if you
focus on the intensity or distance
covered it can greatly increase your fitness.
Anyone can take up walking activities provided they
are healthy.
If
you have any doubts about your
health you should consult your
doctor before attempting
any exercise programme. No
special
equipment
needed If
you do little activity at the
moment, you should start walking
at a suitable level and work
up to a more demanding
pace.
For most outdoor
walks you need no specialist equipment
apart from a good pair of comfortable
supportive shoes. They can be the difference between
a fun, relaxing walk and an uncomfortable, painful one. |
| There are
many different types of walking including rambling, hill and fell walking, fitness
and power walking and race walking. These will require more experience and much
greater care and consideration when choosing appropriate clothing and equipment.
If you are a beginner, you could start with walking to the local shop rather than
driving. Get off the bus a stop early, or take a walk after your lunchtime meal.
|
| Try to
vary your walks You can walk wherever
there is solid ground of course, but some places are better and more picturesque
than others. Most towns and cities are full of lovely parks and of course, the
British countryside is also covered with a network of designated footpaths, which
not only provide stunning scenery but also different terrains. |
|
Set
your own personal goals So you can
start walking today, with a friend or relative. Set goals for your own personal
short term or long term goals - this may be time, distance, weight. Once you have
set a goal, make a plan to reach it.
Find time for walking, it may not be
the same time every day and you can break it up across the day.
Record your progress Measure your walk,
and record your progress. A pedometer is perfect for counting and measuring your
steps.
You will feel better mentally and physically and once you have started
you’ll find yourself looking forward to a daily walk. | |
