Take a walk

WALKING is perhaps the world's most popular form of exercise. Walking gives you the same benefits of an aerobic exercise minus the expenses and hassles of going to aerobic classes and gyms. Walking is clearly an easy, safe, and inexpensive way of keeping a healthy body. Furthermore, a good pair of comfortable walking shoes is all the equipment that you will mostly likely ever need.

Walking can almost be done anywhere, at anytime, by anyone. It is quite uncomplicated and can even be a part of a leisurely activity. You can do it while in the mall or in your neighborhood. You can either do it by yourself, or you can opt for the company of a dog or fellow walkers.

Walking is not only fun and natural, it also improves your body's oxygen consumption during exertion. It reduces blood pressure, increases lung and heart efficiency, keeps cholesterol down, and helps tone the legs. Walking also helps clear the mind and reduces the risk of stress and mental fatigue. In addition, walking helps you sleep better and control your appetite.

Research indicates that women who walk at least three hours per week has a 40 percent lower risk of a heart attack compared to women who rarely perform walking exercises. There is also a 54 percent risk reduction for those who walk at a brisk pace.

Walking 15 to 30 minutes three to five times a week at a slow moderate pace is often enough to keep you in tiptop shape. However, if you wish to lose weight, increase the length of walking time to 60 or 90 minutes per session.

If you have no serious physical problems, you can immediately start walking exercise as long as you do not exceed the limits of your condition. For those over 35, or those with considerable health problems, a consultation with your family or podiatric physician is suggested.

Walking tips: Choose a safe path or place to walk. Walking won't be such an enjoyable experience if you get mugged along the way. Choose well-lit areas at night. Exercising with a fellow walker will not only help keep you safe but also free from boredom.

Wearing the right kind of shoes can also make a big difference. If you are a frequent walker, investing on a good pair of walking shoes won't be such a bad idea. Socks not only help cushion your feet from impact but also minimize formation of calluses and blisters.

Wear clothes that are appropriate for the season. Cotton clothes help keep you cool by absorbing the sweat and allowing it to evaporate.

Perform warm-up exercises such as the ones pictured here before hitting the road. This will help keep your muscles flexible.

Drink lots of fluid before starting your walk to prevent muscle cramps and heat problems. If you plan on walking for a long time, bring a water bottle with you.

Refrain from using portable music devices such as Walkmans when walking alone. It is recommended that you keep your attention at your surroundings at all times. A speeding car can very well end your walking days if you can't hear it coming.

Land on the heel of your foot as you walk, and roll forward to push off on the ball of your foot.

Walk slowly for a few minutes before increasing your pace. Walk slowly to cool down after each walking session.

Try to walk at least three times per week. *