Walking: Slim Your Waist and Improve Your Health

Physical activity does not have to be complicated. A simple habit, such as a daily brisk walk, can help you lead a healthier life.

For example, brisk walking practised regularly can help you:

• maintain a healthy body weight and reduce body fat
• prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
• improve cardiovascular fitness
• strengthen your bones and muscles
• increase muscular endurance
• have more energy
• improve your mood, cognitive function, memory and sleep quality
• improve your balance and coordination
• strengthen your immune system
• reduce stress and tension

The faster, further and more often you walk, the greater the benefits. For example, you can start with a normal walk, then gradually build up to walking faster and covering the same distance in less time, similar to power walking. It is an excellent way to get aerobic exercise, improve your heart health and build endurance while burning calories.

You can alternate periods of brisk walking with easy walking. This kind of interval training has numerous benefits, including improved cardiovascular fitness and burning more calories compared with walking at a steady pace. In addition, interval training can be completed in less time.

Pay attention to your walking technique

Turning an ordinary walk into a fitness exercise requires good posture and controlled movements. Ideally, when you walk:

• your head is up and your gaze is directed forward, not at the ground
• your neck, shoulders and back are relaxed, not rigid
• your arms move naturally, with elbows slightly bent; a gentle “pumping” motion is fine
• your abdominal muscles are lightly engaged and your back is straight, without arching forward or backward
• you step smoothly, rolling your foot from heel to toe

Plan your walking routine

When starting a walking routine, keep the following in mind:

Choose the right gear

Opt for footwear with good arch support, a stable heel and a flexible sole thick enough to absorb shock.

Wear comfortable, loose clothing suited to the weather. In the cold season, dress in layers. Choose moisture-wicking materials. If you walk in the evening or at night, wear brightly coloured clothing or reflective elements. During the day, don’t forget sun protection, a cap and sunglasses.

Use technology if it helps

Some people prefer to use a fitness watch, an app or a pedometer. These can be useful for tracking time, distance, heart rate and calories burned.

Choose your route carefully

If you walk outdoors, avoid damaged pavements, potholes, low branches or uneven ground.
If the weather does not allow outdoor walking, consider walking in a shopping centre or a dedicated indoor space.

Warm-up and cool-down

• Warm-up: walk slowly for 5–10 minutes to prepare your muscles.
• Cool-down: at the end, slow your pace for another 5–10 minutes.
• Stretching: after you have stopped, stretch your muscles gently. If you prefer to stretch beforehand, make sure you have warmed up first.

Set realistic goals

For most healthy adults, the Department of Health and Human Services recommendations include:

Aerobic activity

• at least 150 minutes of moderate aerobic activity a week
  or
• 75 minutes of vigorous activity
  or
• a combination of the two

It is recommended that movement be spread across the week. Larger amounts of exercise bring additional benefits, but even short bursts of activity are useful.

Strength training

• exercises for all major muscle groups at least twice a week
• one set per exercise, with a weight heavy enough to tire the muscles after 12–15 repetitions

As a general goal, try to get at least 30 minutes of physical activity a day. If you do not have time for a longer session, split the movement into several short intervals. Any form of activity is better than no movement at all.

It is perfectly fine to start slowly, especially if you have not been exercising regularly. You can start with 5 minutes a day and add 5 minutes each week until you reach a minimum of 30 minutes.

For additional benefits, you can gradually build up to 60 minutes of physical activity on most days of the week.

Track your progress

Keep a record of your steps, the distance covered and the time spent walking. This helps you see how much you have progressed and can be an excellent source of motivation.

You can use a fitness watch, an app or a pedometer, or you can note the data in a walking journal.

Stay motivated

Starting a walking programme takes initiative. Keeping it going takes consistency. To stay motivated:

• start with simple goals, for example: “I will take a 5–10 minute walk during my lunch break”
• once walking becomes a habit, set new goals, such as 20 minutes of walking after work
• make walking more enjoyable: invite a friend, join a walking group or listen to music
• vary your routes and pace to avoid monotony
• if you walk alone, tell someone which route you are taking and choose safe, well-lit areas

If you skip a few days, do not give up. Remember how you feel when you exercise and return to your routine.

Once you take the first step, you are already on the way to an important destination: better health.

Source: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261