Month: July 2018

Why Walking Is The Most Fun Exercise

All forms of exercise can be fun. However, walking is such a versatile exercise, that it should be considered the most fun exercise ever. This article will touch upon three reasons why walking deserves this title.

You Can Walk With Anyone And Carry On A Conversation

Exercise is usually more fun when you can do it with someone else. Since walking is an exercise suited for people of all fitness levels, you have a wide variety of people you can take with you on your walk. Since walking doesn’t require an extensive amount of effort, you can carry on a wonderful conversation with your walking buddy. Those conversations can carry on for minutes and potentially hours. You can get a lot of exercise in without even noticing it or feeling bored when you have people with you.

You Can Jam To Your Tunes While Walking

If you are like most people, you probably love listening to your tunes while exercising. Not every exercise can afford you that possibility as intense exercises require your full effort and weight lifting requires your full concentration. Walking, on the other hand, is an exercise that you can do while listening to music because it does not require full effort or concentration. As long as you keep your eyes open for oncoming traffic and take on an easy to medium walking path, you should be able to listen to your tunes and get a good workout in by walking. Thus, you can have a lot of fun listening to your favorite tunes and getting in a good workout.

You Can Enjoy The Scenery While Walking

One of the most beautiful things about being outdoors is enjoying the sun and the scenery around you whether it be trees, buildings, mountains, or bodies of water. Walking allows you to soak in these wonderful scenic views and get a good workout in as well.

You wouldn’t be able to enjoy the scenery running since you must put maximal effort into each step. One can enjoy the scenery while biking, but at such fast speeds you have to pay attention to the path in front of you so that you don’t crash into anything. You won’t have as much time or enjoyment as you would like to enjoy the scenery. But with walking, you can always take time to smell the roses even while moving. Nothing could be more fun.

Very few exercises, if any, have these three qualities. One of the most important things about exercise is that it must be fun. That is what gets people up and moving. This is why I am a strong advocate of walking as the best exercise ever.

Walking Programs For Weight Loss

Walking is an effective way to get in shape and lose weight. It is an easy and pleasant experience as well. Walking could actually be the one successful activity that will help you lose weight. The reason is that walking is as effective as high-intensity activities while being more gentle on the body. In order to lose weight by fitness walking you need to add variety to your walking routine. This article will give you some tips on intensifying your workout.

Walking for Weight Loss

If you want to lose weight you don’t need to worry about sweating in the gym or exhausting yourself every day. Fitness walking is a gentle and pleasant way to lose weight. If you walk at a brisk and steady pace you are able to burn almost as many calories as you do while jogging or running. So if running is not for you then you can get the same positive effects by fitness walking.

Fitness walking allows you to burn a lot of calories. The amount of calories you burn per hour depends on your actual weight and your speed. But for sure, with the right speed you will easily be able to burn 500 calories. So it is a great way to exercise when you want to lose weight.

You need to get yourself a pair of good quality walking shoes and that is basically all you need to get started. If you are a beginner it is important to take it easy in the beginning until your muscles and joints have gotten used to the increase in activity. You can gradually increase your distance and pace as you get stronger.

The best thing about walking for weight loss is that it is easy and convenient. You don’t need a lot of equipment to get started and you don’t need expensive memberships. All you need is to put on your shoes and get out there. You can fit in your walking program whenever it fits in your daily schedule. And you have the freedom to do it everywhere. It is a very flexible type of exercise and that is why it is very effective for many people.

Walking Programs For Weight Loss

When you have gotten used to fitness walking and you are able to walk a good distance without getting tired then you can start adding some variety to your workout. This will make it easier for you to lose weight. When you first start out fitness walking you will see results very fast. As with any other type of exercise there comes a time when the body has gotten used to the increased activity and you don’t see results just as fast anymore. Then you know it is time to add a little extra.

There are many ways you can alternate your walking routine. One of the best ways to lose weight is to perform interval training. This means that you alternate your pace so you swift between high-intensity walking and low-intensity walking. For instance, you can walk very fast for 10 minutes and then slow down for 5 minutes. This type of exercise is great for your cardiovascular fitness.

Here are some tips on how you can alternate your walking program:

  • Interval walking
  • Walking on stairs
  • Walking on hills
  • On-walk exercises
  • Walking on sand
  • Walking with a stroller

Walking on stairs and hills will also give you an added effect to your workout. You can alternate in so many ways, it is only your imagination that sets the limits. For instance, you can walk up fast and walk down slowly. Even when you walk down slowly you use your muscles a lot as they have to keep you balanced as you slow down.

If you walk outside in nature you can take some breaks where you do another type of exercise. If you have a park or a forest near by, you can do sit ups on a fallen tree, arm lifts on a branch of a tree, and squats leaning on a bench. If you live near a coast line you can take walks on the beach and get the effect of walking on sand. Only the sky is the limit when it comes to fitness walking.

If you have kids you can walk with a stroller. Pushing a kid or two in front of you will surely get your pulse up. If you walk fast with a stroller you will be able to burn extra calories and tone your arms as well. Then add a hill as well and you are on a sure way to weight loss. If you have given birth recently, then this is a good way to get rid off some extra weight.

Walk Your Way to Fitness

Do you remember your first tottering steps? Then you felt steadier and the steps turned more into a run and soon nothing could hold you down, you were up and away – you could walk! How much walking do we do as we grow into adulthood? Sadly the number of people who spend most of the day sitting down continues to rise. Buy you could make a difference to your health and fitness, start walking to feel good.

How exactly does walking help us stay healthy and fit? Tons of research and various studies have been conducted, all reaching the same conclusion, walking helps to control diabetes and heart trouble, reduces high blood pressure, increases longevity and so much more. What is important is that feeling of health and fitness you get as you walk.

Walking as an exercise does not require any great investment, I would say investment is practically zero except for a pair of comfortable shoes to walk in. Carry your socks with you when you go shopping and wear them when trying on the shoes, which should be comfortable to move about in. It is recommended that you start off slow, walk to warm up and gradually increase your speed. Set a pace that you are comfortable with and keep to it, there’s no marathon to be won.

Some of the health and fitness benefits associated with walking are detailed below to give you the impetus you need to start walking.

  • Many of us experience symptoms of depression and stress from the fast paced, highly pressured lives we live. When you walk for approximately 30 minutes a day you will find that feeling of depression being lifted.
  • It would be great to improve the functioning of our minds and you can do this with walking as studies have shown. Walking for approximately 2 hours a week will help you improve your thinking and reasoning powers. In simple terms the brain begins to function better!
  • Walking improves your physical functioning, as well as your cardiac and respiratory functioning and helps to prevent many of the ailments associated with aging
  • Medically the benefits of walking have been proven time and again to help prevent type 2 diabetes through weight loss; strengthen your heart, prevent coronary problems and improve mortality rates. You can prevent cancers from attacking your body and increase bone density.

Why not begin walking your way to a healthier and a fitter life – it’s free!

The Massive Benefit of Walking for Health

We really enjoy talking about the healthy aspects of life and how you can benefit from the simple things like natural remedies. It’s a lot of fun talking about these things because they make a real difference in people’s lives. We look at the things which are simple and the things that work.

Today, we’re going to have a look at walking; how you can get the most benefit out of walking and what it can do for you, your life, and your lifestyle as well.

There are nine main aspects to do with walking. We’re going to have a look at each of these in detail. So journey with me and let’s all figure out this stuff together.

The nine aspects of walking that we will cover are: why walk, where to walk, who to walk with, what pace, the walking tools, the time of day, the mobility, the body chemicals, and last one is a secret that we will share to you at the end of this discussion.


Well, fitness is one really good reason. Whether it’s just getting out and about, or trying to elevate your heart rate, making sure that you’re not “puffed out” next time. Overall health is very important, and overall fitness fits in with that very, very well. Mental health is also included, which means healing your stresses and/or de stressing yourself. It’s important that you realize that getting out and walking helps a lot with these things.

Do you realize that one of the reasons why people are really stressed today is because they are always cooped up inside and never really get out? It’s almost like having A fever. You’re stuck inside, you don’t know what to do, and you’re stuck in an environment which you’re not really comfortable with. Getting out and making a difference in your life, seeing different things and experiencing real life can really help.

Entertainment is important too. Sometimes you just want to move and see different things. It’s very important that you get out and recognize these. So why walk? It is because of entertainment.

Last but not least is travelling between places. Walking really helps when you want to move between A and B. You don’t always have to take your vehicle, you don’t always have to drive a car, and you don’t always have to ride a bike. Sometimes, just walking between places, even if it’s just going down the shops, and enjoying a general stroll to get a bottle of milk or a loaf of bread from the local shop is very important because it’s very simple. It allows you to de stress, get out, and enjoy the environment.

The next major point is WHERE TO WALK? You could go to the park, the beach, alongside the road, you could walk the kids to school, and you could go, as mentioned, to the shops to get a loaf of bread. You could walk through the mountains, at a scenic route, and have a look out there. It’s a lot of fun going through mountainous areas. There’s a lot of wildlife, trees… It’s just really, really good to get out and about.

Where else to walk? Well, you could walk up the stairs instead of taking the elevator or the escalator. A lot of buildings are equipped with stairs, but not many people use them. They always seem to stick with the lift or the elevator. Do yourself a favour and use the stairs. Walk around your house, or your yard. If you haven’t got a big yard, walk up and down the local street instead. Lastly, if you haven’t got a lot of room to move, then you might have a video game, like a Wii fit program or something like that, which I don’t really recommend. It’s always better to go out and walk around. But, you never know. Video programs can be a lot of fun as well, especially if you do it with a lot of people.

Okay the next aspect of walking is WHO TO WALK WITH? Now, you can walk by yourself, which is a very tranquil experience at times. It is very enjoyable to walk by yourself sometimes. But oftentimes, you just want to be out and about with other people. Sometimes, walking with a partner for a casual stroll really does you good. It might be your spouse, or your kid. Walking with your kids or your family is fantastic because it allows them to bond with you, to do simple things. Bonding with your children or family in doing simple things such as walking is definitely the way to go. It allows them to just get out and about, be with you in the same space, and just see who you are, without being anything different. Just seeing people out, walking, out and about, is a lot of fun. They’re enjoying it, with the sunshine and the fresh air, and even on occasional cloudy days.

Walking beside water is also very, very tranquil as well. It makes a lot of sense because it gets you back to nature. So, who to walk with? Firstly, your friends, your family, even your kids. That’s great. However, consider your pace. If you are walking with your children, you shouldn’t go too fast so they can keep up or so that they can at least keep up with the pace, to keep everyone happy. This might mean that if your children are in strollers, you still take the opportunity to put them in their strollers while you walk together. Talk to them along the way. It’s really, really good as a family activity.

The next point is PACE. What pace should I do? It can be a fast pace, a brisk walk, or a slow saunter. Are you doing it for fitness or weight loss or to elevate your heart rate? Are you going to be carrying small weights with you? Are you going to have an iPod in your ears so you’re going along to keep the pace? If you are doing a fast pace, just remember that you might not be able to continue with that pace for a long, long time. However, if you can, well that’s great because you’re elevating your heart rate and that’s great for fitness. If it’s a brisk walk, then that’s great too since you wouldn’t be putting too much strain on your bones and joints and you’re getting great fitness at the same time. Now, if it’s a slow saunter, sometimes that is just a de stressing element, when you want to literally de stress your body. You’re just wandering aimlessly through the bush or besides some body of water. You’re just casually looking around. It really de stresses you and it’s really good.

If you carry small weights in your arms, one in each hand, let’s say half a kilo or even a kilogram each, then that will really make a difference. Within a couple of minutes you’ll notice the weight burn. I recommend that you stick to only a couple of hundred grams in each hand because over time, even half an hour later, it will really add up and you’ll notice the difference. Your arms will be aching, as well as your legs. If you want to keep a decent pace, one of the best things to do is listen to some decent walking music on your iPod. I find that listening to music from internet radio, particularly the fast paced dance music, will help you set a really great pace. As you’re walking along, you’ll be able to go on walking for miles and miles without even noticing it. What I’m trying to say is, setting a pace with music makes the time go quick because you’ll be concentrating on the beat of the music and moving your legs to that pace without realizing that you’re actually travelling a lot farther than what you would normally accomplish.

Now the next point that you’ll want to look at is the WALKING TOOL. What do you really need if you want to go walking? One of the things I find is to just keep it simple. So what do you really need? Nothing. You just need yourself. There’s no excuse to not get out and walk. If you want to go for a walk, then go for a walk. You don’t need any special shoes or clothing.

But, if you want to get fancy, then you can get into these other aspects. If you want to monitor how fast or how long you can actually go then you can use a pedometer. It measures how far you’ve actually travelled. It also measures how many steps you’ve taken, your heart rate, and all that sort of stuff. You can have walking dumb bells or weights, as mentioned before, they are walking tools. You can have an iPod or iPod shuffle or an mp3 player with some pace music, mood music, or just some sort of emotional audio in order to give you a particular emotional trip as you move along. You might have an audio book on your music player too if you want. You might be interested in reading a book, but you just don’t have the time, so you can put it into audio format instead and have it read to you. In other words, an audio book can be read to you as you’re walking along. In essence, you’re killing two birds with one stone.

You might need a hat and some shoes and some cool clothes because as you’re walking along, you might get sweaty and it will be rather hot for you. So a hat is a good idea if you’re walking under the bright hot sun, and you want to make sure you have great shoes, comfortable ones, so you won’t have sore feet. Just remember though, they are not necessities. I find walking barefooted can really be de stressing as well. Walking with the sand between your toes, or kicking along the grass with your bare feet, it’s just really nice. Sometimes walking on gravel can be very stimulating. Don’t forget, the nerves that travel through your body go through your feet as well, so walking barefoot also helps massage your feet and all the other organs in your body can be stimulated through the nerves in your feet.

As you’re walking along, don’t forget that you’re going to get dirty, so you might want to have a water bottle. Now, what do you put in it? Could it be milk, or some other sort of drink? I would suggest that the best drink to have in your water bottle is plain and simple water. If you want, you may add a couple of pinches of salt in there as well, because as you do walk along, you will be losing some salt from your body. They may be electrolytes or some similar stuff. It is important that you have some sort of drink as you’re walking along, especially on long walks. It is important to take in a couple of sips of water or more to keep you from becoming dehydrated. Bring along heaps of great music, they are great walking tools to set the pace. You may use the music from the internet radio, as mentioned or some pre-recorded music on your mp3 player.

Now the next aspect of walking is the TIME OF DAY. What time of day is best for walking? It depends on what you want to achieve. Walking in the morning is fantastic for weight loss. As soon as you wake up, you have a drink of water with some lemon squeezed into it, perhaps with a couple of pinches of salt, and you get up and you walk for about half an hour or an hour. It helps remove all the toxins from your body and lose weight as well. If it’s midmorning or midday, you’re really going out to achieve something, and you might be kicking up a bit of a sweat if you go walking on midday. That is fine too because it really depends on what you want. The afternoon is great for a stroll, where you can just meander or saunter between places, just for the sake of checking things out, or going here or going there. You might have a bit of a routine where it’s cooler in the afternoon and that’s when you’d rather check things out, and that’s also fantastic. It is a lot of fun walking in the afternoon or in the early evening. Just remember that first thing in the morning is great for weight loss because you’re removing the toxins from your skin and your body, from your whole system. So go have a big drink of water and go for a nice walk for about an hour, and you’ll notice the difference after about a week or so.

If you do a routine and you want to walk at a certain time of day, try to make it during the same time of day, each day, because it will set a routine. Now sometimes, we put off walking because it can be difficult to get out and make your mind up, claiming we’re too busy to keep it up. However, getting out and doing a stroll or some sort of meaningful routine walk everyday at the same time is a lot easier to achieve. Another thing is, if you’re working in an office, it is great to get out at lunchtime and just go walk for about half an hour, at your own pace. You might get a little bit hot and sweaty, but if you cool down and walk in the shade at the end of it, with some nice hydrating element at the end, then you’ll be cool as well.

Which brings us on to the next aspect, and that is MOBILITY. Now, not all of us are able-bodied people. Some of us do not have all four limbs, nor two legs. So walking can be a challenge, particularly to people with mobility issues. However, this is not a reason why you can’t get out and enjoy the great outdoors, to go walking in order to achieve fitness. I’ve seen a lot of people with crutches, or with only one leg, who got up and about. Admittedly, even though I have two legs, I find it hard to get out and do what I’m actually telling you now. However, I realized that if other people can do it, walk around, and enjoy doing it, then there’s no reason why we can’t do so as well. You might have minimal movements in your legs, probably due to particular diseases or ailments, but it’s not a reason why you can’t get out and enjoy a nice stroll. It’s important that you get out once in a while and move. That’s what it’s all about.

Walking is movement. It is enjoying where you are, the scenery around you, the people you walk with, and the fact that you can get out and just enjoy yourself. That’s what walking is all about. If you’re stuck in a wheelchair, it’s still not a reason why you can’t get out and go for a stroll or a push around the local park or the local street. Getting out and about is what we’re after here. We’re after health, health and living, getting out, and enjoying life. It’s all about movement.

Now let’s have a look at the second to the last point, which is the BODY CHEMICALS. As we walk, we consider that our bodies use up different types of chemicals and they have different chemical reactions. Do you feel good when you walk? Your body releases endorphins and serotonins as you do so. Are you out of breath all the time? Are you sick, and you feel as if you can’t get up and move? I’m telling you that walking is fantastic for your overall health. Here are the aspects that I believe are very important. Walking does make you feel good. Even if you don’t feel good at the time, afterwards, you will feel a lot better. This is because your blood is already circulating around your body. It really helps make you feel good because your whole body is being oxygenated. It gives you life and vitality.

Now, endorphins are released as well. They are the happy juice things that run around your body. You get pleasure and enjoyment once endorphins are released all over your body, from your brain. Serotonin can do this as well. They are the chemicals in your brain that make you happy. So when you walk, you will get these two chemicals released and they are very important for your overall health when you have these running all over your body. If you get out of breath, if you’re already struggling to breathe, don’t push yourself, just go slow and start on a small walk. Increase the pace and lengthen the walk as you go along. There’s nothing wrong with adding on a short walk. It’s very important not to push yourself at first, but build up and go stronger and stronger as you go along.

Now, here’s the next point, which a lot of people don’t quite get. If you’re feeling sick, it’s important to rest. But it’s also very important to get out and get some fresh air, and I suggest walking. Do this at your own pace, without pushing your body too far. However, walking is also very important even if you are sick. If you have a head cold or a chest cold, and you’re feeling sick, get out and go for a walk and you will feel a lot better afterwards.

And now let us go to the final point. The final point, which everyone should walk for, and a lot of people forget about, is FUN! You’re getting out and you’re doing something different. You’re getting out and you’re enjoying yourself! You can form a good habit, you can have fun by exploring here and there, and you can do fund raising activities wherein if you walk for several kilometres or miles, someone could sponsor you and you can generate some funds for local charity. It could be a great challenge. For example, if you have several kilometres to walk for and you want to reach it on a certain period of time, say two kilometres for two minutes, or something like that, then you will be able to push yourself to meet that challenge. If you start off slow, and you increase the challenge as you go along, well then, that will make it all the more exciting. The next day you might move a little bit faster, and you might be able to beat your time limit then by several seconds or minutes.

You should have a set routine for your walk. It might be around your block, or through a certain path. If you do this, then you will realize that, setting yourself up for a bit of a challenge just adds to the fun. Sometimes it’s just good to get out and see different things. Especially if you’re feeling a little bit depressed, then get outside and go for a walk, no matter what the weather is outside. If it’s snowing, you can always put some warm clothes on before getting out. Just get out and do something different.

So, we have said that you can get out and look at walking as a fun thing. It may be some sort of exercise, but it will make exercise a fun thing to do as well. You just have to enjoy it.

Walking for life is a massive benefit. It really highlights your time so that you can get out, explore, see different things, and just look around you. Life is there to be lived, not to stay inside and not do anything. If you have a look around, you’ll see what life is like. You could just walk down a simple pathway, with nothing else around you, except perhaps some street, or something like that. My point is that getting out and walking will do you so much good. I’m really excited for you and what walking can do. I really hope you have the opportunity, the chance, and the inclination to get out and walk. Enjoy your life!

Why You Should Walk More

Walking is a great low-impact exercise. Walking is inexpensive and virtually everyone has the ability to engage in a walking exercise program. With more than one-third of American adults considered to be obese (as indicated by the Centers for Disease Control and Prevention), taking care of your health is now more important than ever before. Obesity has a number of associated health risks including heart disease and type 2 diabetes. But why should you walk more? Taking a daily walk can help you to stay in shape and cut your risks for becoming obese or developing obesity-related health conditions. If you are overweight, obese or just have not exercised in awhile, walking is a great way to ease yourself into a regular exercise routine.

Walking when combined with a sensible diet can do wonders for your health. If you still are not convinced why you should walk more, here are five reasons that will make you want to get off your computer and head to the nearest park or treadmill.

Why You Should Walk More:

1. Did you know that engaging in a regular walking program can actually help to aid with the digestive process? Research indicates that a post-meal walk can not only aid in digestion but can also help to control blood sugar levels. Need another reason why you should walk more? Physically moving away from the kitchen or the dining room table eliminates the temptation to fill your plate with seconds or even thirds. Walking away from the table can do wonders for your waistline as well as your overall health.

2. You should walk more for the health of your bones. Walking is not going to add serious bulk to your muscles. Walking will not add bulk to your quads, glutes and hamstrings in the same way that deadlifts or squats will; but walking can still help to build up your strength.

Walking is a strengthening exercise that helps to improve the strength of your legs and core. Walking is also a great way to improve your cardiovascular fitness. While walking may not build-up large and bulky muscles, walking strengthens your bones more than going for a swim, biking or using an elliptical machine would.

Look for a walking buddy. You are less likely to skip out on a walk if you have someone counting on you to walk with them. You are going to be much more likely to stick with your evening walks and build strong, healthy bones is someone is counting on you to be there with them.

3. Walking is low-impact and won’t hurt your joints. In most situations, there is no reason to say that you are unable to participate in a walking program as part of a fitness routine. Even if you do engage in vigorous physical activity on a daily basis, you should walk more because sometimes your body
needs a break from the physically demanding activities that you put in through.

Whether you are seasoned athlete, a bodybuilder, someone who has not exercised in years or someone who is recovering from an injury, walking is great for your health. If you are looking to lose weight, aim to walk for 20 minutes per day (this is with a healthy diet). If your diet is not-so-healthy, aim to walk one hour per day.

It’s recommended that we take 10,000 steps daily. To keep track of this, consider wearing a pedometer daily. This will help you to see how many steps you are taking and if you need to make any changes to your walking plan. If you need a little extra motivation to get off of the coach, a pedometer may also do the trick. If you don’t see your steps going up, chances are you are going to get up and do something about that! Prolonged time sitting down is not beneficial when it comes to anyone’s health.

4. Walking is not only great for your body but is great for your mind as well. You should walk more for your mental health! Spending all day seated at your computer screen, checking e-mails and meeting tough deadlines can be extremely stressful. Going for a walk can help to improve your mood. Take a walk on your lunch break to help reduce workplace stress. Stepping outside and walking can help to calm your nerves and help you to enjoy the rest of your day.. Walking is a quick and easy way to clear your head and boost your mood.

5. You should walk more to put an end to any laziness you may be experiencing. Nine times out of 10 there is absolutely no excuse not to take a walk. Even if you don’t feel like it, walking is quick and easy. Walking helps to keep your bones, muscles and joints in working order.

How To Start And Stay Healthy The Right Way

The benefits of a workout are well and clear. Everybody knows that exercise is necessary to stay fit and healthy for all ages. But probably many are still pondering how do I start? What kind of exercise can I do? Can I start walking or jogging an hour a day? How long should I exercise and how many times a week?

Working out to maintain health, to lose weight or to compete in a marathon, whatever your purpose is, there are three components that are necessary for it to be beneficial. These three components are intensity, duration and frequency. Our body will adjust to the strain placed upon it. This eventually leads to fitness. It is only when an exercise is of adequate intensity, duration and frequency, the body will get the message to change its physiology so that it could accommodate and sustain a higher level of activity for a longer duration of time.

A regular exercise will cause the heart muscle to grow thicker so that it can pump more blood to the other muscles and organs. The lungs will expand more efficiently to get more oxygen into the blood which then gets pumped to the other parts of the body. The body will then be considered physically fit when this level has been attained.

Before starting an exercise program, it is best to consult a doctor and get the appropriate advice. This is especially important if you are above 40 and have risk factors for a heart attack.

A good start would be doing light intensity exercises and gradually build the intensity up to an acceptable level as you go along over a period of 10 to 12 weeks.

The idea is don’t rush. It is always prudent to start slow.

We can make little efforts to increase our physical activity every day. Instead of using the lift, use the stairs to go up. Park the car further away and walk to your office. Instead of using the phone, walk around the office to talk to your colleagues. There are numerous other ways that can help burn more calories in our daily activities. Remember any form of exercise is always beneficial. And small things do add up.

One of the easiest and most economical exercise to start with is brisk walk or a light jog. Do this on a regular basis. As you get fitter, you may find yourself exercising at a higher intensity and longer duration for the same amount of effort. You may find yourself comfortable doing the exercises regularly after some time.

Another important consideration is to mix your exercises. Apart from the aerobic component, sessions to increase muscle strength and endurance need to be included in the workout regime. Calisthenics is one of the easiest forms of exercise for this purpose. This technique uses the weight of one’s own body for the required resistance. Examples are push-ups, sit-ups, crunches, pull-ups and etc.

If you have access to facilities in your home or a gym, you can do some light weightlifting. Similarly, build the intensity over a period of time.

There are a few more considerations when doing your exercises:

• Always warm up before exercise and cool down following the completion of your exercise.
• Ensure you are adequately hydrated. Drink one or two glasses of water before you start and three to five glasses within two hours after an exercise, but these are not absolute.
• Wear proper clothes.
• Wear proper, well cushioned footwear to prevent long-term injury to your ankles, knees and back.
• Ensure your safety at all times. When doing outdoor exercises, if possible exercise in small groups and in visible and well-lighted places.

Another important thing is to get adequate rest in between the exercise sessions as this is necessary for recuperation and the adaptation of your body to the exercise. But don’t rest for too long as the body will adapt again to the sedentary pace. Exercise sessions should not be more than four days apart, and fitness levels generally start to fall significantly within 10-14 days of cessation of exercise.

Step Up Your Fitness: Walking Can Be a Great Exercise

Walking is perhaps the easiest of all forms of exercise, and also one of the safest. Unlike running, it is not hard on the knees. It usually doesn’t cause any injuries or unpleasant side effects. Are there any disadvantages? Well, walking is less intense than other fitness methods, and that means it make take longer to have a visible effect on your body. If you’re in a hurry to get in shape, then you may have to take up other exercises as well. But there’s really no reason to give up walking. Even if you are already trying other forms of exercise, walking regularly can’t hurt, and can surely help.

How much should you walk? Doctors recommend that you walk briskly for at least 30 minutes a day–and yes, that is every day. What is a “brisk pace” though? About five to six kilometers per hour. You don’t have to do your daily 30 minutes all in one go, either. You can get much the same results by walking three or four times a day at the proper pace for about ten minutes at a time. With such flexibility, it is very easy to incorporate a daily walk into your regular schedule.

What exactly does walking do for you? Several things; it strengthens your heart and so can help to ward off heart disease; it lowers your blood pressure; it can increase the amount of “good cholesterol” or high density lipoprotein in your blood. According to some doctors, regular walking can cut your risk of getting a heart attack by half.

Walking is also a good way for some people to lose body fat and maintain a “fighting weight.” This is especially true as you get older, when you tend to be more susceptible to weight gain. Walking can increase your metabolic rate for the day and thus help you to avoid putting on the pounds.

That’s not all. Walking has also been shown to prevent or delay the onset of such diseases as arthritis, diabetes, and osteoporosis, and to decrease the risk of suffering a stroke caused by a blood clot. Furthermore, walking is also considered a good treatment for depression. Studies have shown that people on antidepressants who exercised by walking had a lower risk of experiencing a relapse.

If you decide to walk for exercise, buy a good pair of shoes that offers a little space at the front of each shoe, to let your feet spread. Take it slow at first. Always start with some warm up stretches and exercises. Don’t forget to cool down as well. This will help you avoid getting muscle aches. And keep track of your efforts. See if you can walk for longer and farther over time. Seeing your own success will encourage you to keep on walking.