Enjoying the Benefits of Walking for 30 Minutes Daily Part II

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Okay, in my last article, I promised to talk about how you can benefit more from walking. In case you need information about the health benefits of walking, kindly check my previous article. One of the benefits of walking as I earlier mentioned is that it helps to trim your waistline and this is one thing most ladies love. So what are the techniques you need to enjoy the benefits of walking?

Walking Techniques

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Although walking generally has great benefits, you can actually increase the benefits by adopting several techniques which will make it more effective. You need good posture and purposeful movements in order to turn your normal walk into fitness strides. When walking take note of the following postures:

• Ensure that your shoulders, neck and back are relaxed and not stiffly upright
• You should slightly tighten your stomach muscles and your back should not be arched backward or forward, rather, it should be straight
• Keep your head up and look forward rather than looking at the ground
• While walking, try to swing your arms freely and have a slight bend in your elbows. You can also do a little pumping with your arms.
• Walk smoothly while rolling your foot from heel to toe.

Now that you know how to look when going for a walk, let's talk about your routine.

Planning Your Routine

Okay, if you're really going to take walking serious, then you need to plan your routine. Take a look at the following tips when planning your walking routine:

• Choose the Correct Gear- You need shoes that have the proper arch support with a firm heel and thick soles that are flexible to help cushion your feet and also absorb shock. Depending on the present weather, you need to wear clothes and gear that suits the weather. Also, remember to wear clothes with bright colors or reflective tape to enhance visibility at night.
• Warm up- Before you start, you need to warm up by walking slowly for 5-10 minutes so that you can prepare your body for the exercise
• Carefully Choose the Right Course- If you intend walking outdoors, then you might consider avoiding paths with potholes, cracked sidewalks, uneven turf or low-hanging limbs. You can also consider walking in a shopping mall if the weather is not conducive for walking.
• Cool off- After walking, you need to cool down by walking slowly for 5-10 minutes to enable your muscles cool down.
• Stretch Properly- Ensure that you stretch your muscles after cooling down.

Engage in a Walking Programme

Generally, you should focus on walking for at least 30 minutes a day and if you are unable to walk for 30 minutes, you can have three 10-minute sessions in a day. Start slowly and gradually increase the time and intensity as you progress until you reach 30 minutes.

How to Track Your Progress

Tracking your progress and keeping a record of the distance you cover and how many steps you took will serve as a source of inspiration. You'll definitely feel inspired and happy when you think of the distances you walked weekly, monthly or yearly. You can choose to record these numbers on your mobile device or write it down in your journal.

Remember, you can calculate your steps and distance with an electronic device like a pedometer.
You can make walking enjoyable by planning your walk in different routes and also listen to music or motivational talks while walking. Make sure you walk in locations that are safe and illuminated. Stay away from dark locations because darkness serves as a cover for criminals. The moment you take the first step, then you're definitely on the way to a very important destination in your life which is your health.
I hope this article is informative and interesting.

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