Walking is one of the most effective forms of exercise. Many benefits can be derived from it. It aids in managing cholesterol and blood sugar levels, and of course keeping your weight under control. A balanced practical diet along with walking is the ideal solution to losing and keeping off weight.
It improves your fitness levels, reduces the blood pressure levels and strengthens the muscles in the legs and gets the heart pumping. It also promotes proper blood flow which is key in ensuring that poor circulation is non-existent.
Walking provides that feeling of the body being rejuvenated and can alleviate feelings of anxiety and depression. It relieves stress by releasing endorphins, the body’s natural tranquiliser.
Persons with issues like high cholesterol, diabetes, respiration, excessive weight, blood pressure, irregular heart/pulse rates, or injuries, should check with their doctor before starting to walk for exercise.
Basic foot care is necessary if the feet are going to be subjected to extra activity.
Frequent foot grooming is critical to minimise problems. The usual drying between the toes, moisturising of the feet, cutting of the toenails — straight across and wearing proper socks are important. Self-surgery and some harsh over-the-counter products are not recommended. Seek professional assistance to avoid damage to your feet.
On Your Feet
Wearing proper shoes for walking is important. They need to be cushioned with good shock absorption. These criteria should be met before launching your program.
Do the necessary feet test while trying the shoes. Flex your feet to determine whether the shoes has sufficient flexibility; you should be able to comfortably wiggle your toes and the heel should fit snugly in the shoe.
In the case of persons with arch supports (orthotics), the shoe’s insole should be removable, since it is advised that the supports should substitute the shoe’s insoles to have the desired effect and fit.
Preparing for the Road
Warming up is a critical before you start walking. Exercises to loosen the muscles are necessary so that cramping, pulling up and stiffening occur in a lesser frequency. Make sure you have a proper stretch regime or injuries would be frequent and could in some cases be detrimental to your health and well being.
Goal setting is essential; so be realistic in the time frames you set. Short intervals a few times a week can then increase to longer intervals for more days. Soon enough your weekly routine would change to include this new regime. Start walking slowly, and gradually increase your speed to a point where you start to build up a sweat. These walks would start working into your system, and you’ll begin to feel the difference in your body and mind.
For serious benefits to be derived from walking, you should be clocking no less than 3 times and not more than 5 times a week, with no less than 30 minutes. While walking is essential, attempting to walk every day is not a good practice; as it deprives the body of rest and the ability to repair and rejuvenate itself in order to avoid further injuries.
Enhance Blood Circulation to reduce complications with Diabetes.
- 1. Exercise – As the walking described above
- 2. Diet – Understand which foods will be beneficial for your condition, or download the free Manna Weight Loss e-book with recipes and exercise examples.
- 3. Supplementation –