Many people are of the opinion that in order to get the maximum benefit, you must exercise vigorously even if it is painful. According to many experts, your bone mass can be increased only by aerobic exercise of high-impact.

However, review of various studies on aerobics and BMD have indicated that walking thirty minutes a day for some days in a week is sufficient to increase the bone density.

A study conducted for a period of eight years on a population of 13,000 has shown that a 30-minutes walk on a daily basis will reduce the probability of dying prematurely.

Walking for fitness is becoming popular day by day because of the health benefits that one can get by walking.

1.    Regular walking reduces body fat and cholesterol levels; increases cardiovascular endurance, blood pressure and resting heart rate.

2.    Walking with moderate intensity will strengthen your immune system and expends calories thereby ensuring that your weight is stable.

3.    Walking is not a highly stressed activity and hence does not stress your joints. The bone strength increases due to walking.

4.    Walking regularly will avoid colon cancer.

5.    Walking in conjunction with proper diet prevents heart disease and diabetes.

For walking, all you require are loose clothes and walking shoes.  You should start your exercise by warming up and stretching.

You can walk around the house to make your blood flow to the muscles before stretching. If you stretch your back, arms and shoulders, you will be relaxed and that will make walking enjoyable and effective.

If you are a beginner, you must first focus on the posture during walking than the speed and distance. Keep your head erect, relax your shoulders and naturally move your arms.

Walking has become a very popular exercise; it does not take much time or cost and it has no risks. A number of studies have shown that it is quite beneficial.

It strengthens your bones because the bones bear the total weight of your body. This is one of oldest forms of exercise and gives you a different level of fitness for people who are new to walking.