Walking is an excellent form of exercise for people of all ages and abilities.
Prepare for a walk by warming up, wearing the correct clothing and shoes, and making sure that you are well hydrated. Warm down after a walk.
Â· Set goals . Aim for four to six walks every week. "If you're a beginner, shoot for 20 to 30 minutes. If you're more advanced, take it up to 45- or 60-minute sessions
Â· Shoes and socks â€" wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best
Â· Clothing - Wear a weighted vest. But not too heavy. It should be no more than 5% to 10% of your body weight. If you're a beginner, try a 1- to 2-pound ankle weight on each leg
Â· Water â€" drink water before and after your walk. Ask me for special weight/fat loss water therapy
Warm-up activity â€" start slowly, do a few warm-up
exercises and stretches first. Donâ€™t walk immediately after a big meal.
Cool down â€" make sure you cool down after a long
fast walk. Do a few stretching exercises. Cool down. Walk at a slower pace for 5 to 10 minutes. Then stretch
your hamstrings,calves, chest,
shoulders, and back.
Build activity slowly â€" start with a 20 minute walk then
increase gradually. Try to walk at least three times per week.
Use the correct technique â€"
o walk at a steady pace, swing your arms freely and stand as straight as you can. Your feet should step in a rolling action from the heel to the toe.
o Stand tall. Pay attention to your posture. Keep your head up, stomach in, and shoulders relaxed. Lift your chest and engage your abs.
o Stride naturally. Point your toes and knees forward. Straighten your front leg but don't lock your knee. Try to land on your heel instead of the middle or front of your foot, then roll your weight forward. Use a natural step length and avoid over-striding
o Squeeze and tighten. Squeeze your glutes and engage your core to strengthen your muscles and cut your risk of injury.
o Swing your arms. Keep your shoulders relaxed so your arms swing freely, and so your back and neck don't tense up. Keep your arms bent. Swinging them will propel you forward and help you move faster. Don't use hand weights. They put stress on your elbows and shoulders.
o Try intervals. They're great for endurance and weight loss. Speed up for a minute or 2 every 5 minute. Or alternate one fast block with one or two slower blocks
o Sneak in other exercises. Midway through your walk, "stop to do some jumping jacks, a few push-ups, or dips off a park bench
o Switch up the terrain. Walking on grass, gravel, or sand is a bit tougher to pull off, so you'll burn more calories.
Please note that all things will not be applicable for
every person.. we need to analyse our body matrix and need to customized
techniques... i observed that maximum people walk in wrong way at our joggers
park... please give some attentions
Also recommend to take break for 3-4 minutes after couple of round and do deep breathing
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