Walking Exercise
February 2, 2009
By walking you can burn calories as well as unwanted fat. Several women choose this cardiovascular exercise. It involves the muscles of the upper and lower body.
Besides strengthening as well as toning your muscles, it increases stamina, energy and metabolism. It relieves stress and is good for your heart. It is low-impact so that your joints are safe and you do not have to empty your pockets for this one.
You can add some variety to your walking program by incorporating the following steps.
Go easy in the start
If you are just beginning to discover the joys of walking, remember to go slow. Start with easy 20 minute walks, either after lunch or to the office. Avoid going for longer, even if you feel good. Reward yourself when you accomplish your goal.
Walk tall
Maintaining a good posture when you walk is as essential as walking itself. Do not keep your head down when you walk. Walk tall, looking forward and gazing about 20 feet ahead. Keep your head up and chin level. Draw your shoulders back. Relax and keep your chest forward. Keep your back flat, abs and buttocks tightened and tilt your pelvis forward. Walk as if walking on a straight line. Keep your arms bent at an angle slightly less than 90 degrees and swing them back and forth so that they do not cross your body. Your feet will keep up with the speed of your arms. So, swing your arms faster to walk faster.
Use your toes
You should concentrate on this. Strike with the heel, roll through the step and push off with your toes. The natural spring of the calf muscles with propel you forward. Do take big strides. Walk with small quick steps. Increase the speed and distance to increase the intensity of walking.
Breathe as you do normally
Take deep breaths when you walk. This will ensure the maximum amount of the oxygen supply to your system.
Take small walks in between work
Take a small walk after dropping off the kids at school. You can also leave from work early or arrive at home a few minutes late and take a walk in the meantime. You can also take a walk in your lunch break.
Add some strength training
Do some stair walking. You can start by slowly climbing 3-4 flights of stairs. You will work your buttock muscles this way.
You can try walking hills instead of stairs
You can climb a 2-5% incline and climb instead of stairs. Take shorter steps. When you are comfortable after a few weeks, keep increasing the incline by one percent. You should always slow down when going up or down a hill.
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