A daily brisk walk along with your healthy meal plan can help you live a healthier life.
- Regular brisk walking can help you maintain a healthy weight.
- Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
- Strengthen your bones and muscles.
- Improve your mood.
- Improve your balance and coordination.
- The faster, farther and more frequently you walk, the greater the benefits.
Choose your course carefully.
- Be safe. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. Consider walking at a well lit trail or in a shopping mall that offers open times for walkers.
- Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
- Cool down & stretch at the end of your walk.
Use proper walking techniques:
- Hold your head up and look forward, not at the ground.
- Relax your neck, shoulders and back.
- Swinging your arms freely with a slight bend in your elbows.
- Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
- Walk brisk and smoothly.
Stay committed & motivated
- Start with a simple goal, such as 10 minutes a day during your lunch break then increase it each week.
- Make walking enjoyable. If you don’t enjoy walking alone, ask a friend or neighbor to join you. If you’re invigorated by groups, join a walking group. You might like listening to music while you walk.
- Vary your routine. If you walk, plan several different routes for variety.
Once you take that ﬁrst step, you’re on the way to an important destination — better health.