Walking Tips

Remember your first step? What a fuss everyone made! And then you continued to walk right on through childhood, adolescence, and into adulthood, but somewhere along the way, like most adults, you probably stopped walking so much. You might want to think about that.

Walking is one of the easiest and least expensive ways to stay physically fit. It's also a versatile form of exercise that can be done indoors or outdoors. There are various benefits associated with walking. These are:

• Heart Health: The cardiovascular system naturally weakens with the years. Walking strengthens your heart and gets it pumping. A study at Bloomsburg University in Pennsylvania showed that people, who walked at least 30 minutes a day, three times a week, actually slowed the general decline in heart health.

• Weight Management: Everyone's metabolism tends to slow over time. This can lead to weight gain. Walking burns calories and fights unwanted pounds. A healthy weight limits your chances of heart disease, diabetes, and some cancers.

• Strong muscles and bones: As we age, our muscles and bones tend to weaken. We're more apt to get things like osteoporosis or arthritis. But if you keep moving and stay active, you can be mobile and flexible.

• Positive Mind: Regular walks are an escape from mental stress. They give you time to process your thoughts and release negativity. This creates an optimistic outlook which keeps you from feeling depressed or anxious. A positive attitude also can improve your immune system.

Most people think they know how to walk without considering the possibility that they can improve this vital skill. Maybe you would like to walk more as part of a health program, but you find walking uncomfortable. Improving your ability to walk is possible, and can improve the way you look, as well as make every step easier, more enjoyable, and even safer. The tips in this article will get you started on improving the way you walk beginning today!

• Use good posture: Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed). Tighten your abs and buttocks. Flatten your back and tilt your pelvis slightly forward.

• Walk in proper form: Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back and not side to side as arms should not cross your body. Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

• Concentrate on your walking: Pretend you are walking along a straight line. Resist the urge to elongate your steps. In order to go fast, take smaller and faster steps. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Always, use the natural spring of your calf muscles to propel you forward.

• Warm up and cool down: Stretching improves circulation and decreases build-up of lactic acid, the chemical by-product that causes muscles to ache. It also helps alleviate any muscle stiffness and prevents future muscle strain. As a result, you can walk further, longer and injury free. Before and after walking allow ample time to perform a few simple movements, stretching the hamstrings, calves, achilles tendons and shins.

• Breathe naturally: As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough so that your breathing is increased yet you are not out of breath.

• Take extra precaution if you are suffering from diabetes: If you suffer from diabetes, you are prone to infection from even minor injuries. Many people with diabetes experience a loss of sensation in the feet, making it difficult to detect injury. Untreated or improper self-treatment of ailments could lead to serious, permanent damage or possible amputation. Check your feet daily for redness, blisters or injury. If you experience any numbness, tingling or have wounds or abnormalities of any kind, see a podiatric physician immediately.

These are just a few tips to show you how easy it is to add walking into your day and become an avid walker. You can make walking an easy and enjoyable part of your life!