Walking is a health-promoting activity that involves carrying your own body weight, which can lead to increased cardiovascular and pulmonary fitness, reduced risk of heart disease and stroke, improved management of conditions like hypertension, high cholesterol, joint and muscular pain or stiffness, diabetes, stronger bones and improved balance, increased muscle strength and endurance, and reduced body fat. To achieve these benefits, walk for at least 30 minutes a day, starting with small bouts (10 minutes) three times per day and gradually building up to longer sessions.
To make walking part of your daily routine, try walking at the same time each day, using the same amount of energy no matter what time of day you walk. Wearing a pedometer while walking can help motivate you to move more, with the recommended number of steps accumulated per day being 10,000 steps or more.
A comfortable intensity for walking is essential, as walking takes longer than running a kilometer. Plan to cover a set distance each day and monitor how long it takes to walk this distance. Pace yourself so that you can still talk, as walking fast burns more kilojoules per hour than walking slowly. As your fitness improves, you will be able to walk a longer distance and use more energy.
Continually increase your intensity as you improve your fitness levels by walking up hills, walking with hand weights, increasing your walking speed gradually by including some quick walking, increasing the distance you walk quickly before returning to a moderate walking pace, and walking for longer.
Warm up and cool down after walking are crucial for maintaining good health. Start each walk at a leisurely pace to give your muscles time to warm up, then pick up the speed. Gently stretch your leg muscles, particularly your calves and front and back thighs, for about 20 seconds. If you feel any pain, ease off the stretch, don't bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, leading to muscle stiffness and tenderness.
It's best to dress lightly when doing physical activity, as too many layers can increase sweating and build up body temperature, making you uncomfortable during a walk or possibly cause skin irritations. A gradual cool-down will also prevent muscular stiffness and injury.
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