Walking for wellness

Doing either of these things could help you to get and stay healthy
• Do some modest activity for at least 30 minutes every day. Moderate activity may consist of cycling about 8 to 10 miles per hour (mph), a brisk walk, and swimming, shooting hoops. During the course of your exercise you will notice that your heart is beating faster.
• Do some forceful activity for at least 20 minutes twice or thrice a week and every day if possible. Vigorous activity may comprise of cycling at least 12 mph, jogging, playing a hockey/football game (which will keep you running). During the course of your exercise you will breathe faster and your heart will beat much faster.
Alternatively you may stay active in several chunks of 10 to 15 minutes or more and it will equal the above recommendations. You can choose either type of activity recommended above which will increase your stamina and help you loose weight.
Apart from above recommendations, you may choose walking. Walking is one of the easiest ways to improve your overall health and increase your physical activity while loosing weight. Regularity is the key to success in any case of life walking is no exception. Not only does it strengthen lungs, heart, muscles, bones, help loose weight but it builds and increases the resistance power of body to fight illness. Walking benefits almost every part of body, it increases your energy levels which makes you feel “the feel good factor”.
Some key points:
• Plan to walk a for certain number of minutes daily.
• You should begin with small achievable and or short-term goals, such as increasing the number of minutes your walk by 5 daily. Regularity is the key and after you begin to feel energetic and loose weight you will follow the routine yourself.
• You may begin walking with a warm-up, speed up the pace in the middle, and again slowing down at the end.
• You may stay motivated by walking with your family members, neighbors, and friends. Taking dog for walks will help up to follow your walking routine.


What more about starting a walking program?
Try to make walking an important part of your daily routine just as you take meals! It is not a hard and fast rule that you must walk for an entire 30 minutes at a time; adding more activity in your day could do just as good.
Activities such as using stairs instead of the elevator or walking into a nearby market for your daily purchase can add up quickly. Just use your thoughts and try to add as much of physical activity as possible in your daily life. You may choose to talk to someone while walking rather staying inside the home.
You should try to walk briskly which will speed up your breathing and increase pulse to get the healthy benefits of walking for your heart, but only until you are comfortable.
Why should I walk for wellness?
Walking is an exercise, which helps you by increasing your heart rate, makes your heart to pump more blood per beat; this increases blood circulation throughout the body. This results in more oxygen and nutrients being sent to your brain, this increases the ability of your lungs to intake oxygen, lower down blood pressure, and helps to reduce body fat.
How to stay motivated with a walking program?
One of the easy and best ways to stay motivated to walk is to include others along with you. Ask family members, neighbors, friends to join you. You may take dog for a walk every day; join a walking group or club. Some other tips you can try:
• Ask and get others to join you and set goals as a group.
• Try to fit a walk in everywhere you can. Instead of gong to a movie or watch Television or going out for a dinner, go out for a walk.
• If you can’t go out try to walk have laps inside.
• Walk to the market, work, school, etc.
• Walk in streets or in a park.
• Schedule a fixed time for your daily walk.
• Make walking a part of your daily work schedule.
• Wear shoes that are comfortable so as to cushion your feet.
• Drink lots of water. Take a water bottle with you when you walk.
• Plan family outings. Walk together. This will set an example for kids to stay healthy by walking which they will follow as they grow older.