TAKE A WALK and keep walking…..
Walking helps you to;
- Keeps you trim and fit
- Reduces risks of Diabetes, Stroke, Obesity, and Heart complications.
- Strengthens muscles and joints keeping you free from arthritis and osteoporosis
- Improves bone density
- Lifts your mood
- Boosts your aerobic capacity
Healthy walking tips
- Warm-up – Just like any other form of exercise, be sure to do a few warm-up exercises and stretches first.
- Walk fast, but not too fast. You should be able to keep a conversation without gasping for breath: Did you know that walking slowly has been linked to lower brain volume leading to poor decision making, memory tests and language skills? Those who walk slowly are more likely to develop dementia after the age of 65 than those who walk through life at a healthy speed, so watch your pace.
- Use the correct technique – 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.
- Dressing and attire, Wear thick comfortable cotton socks. Sensible, comfortable and lightweight shoes with support are best. Wear suitable warm and light clothing depending on the weather. Don’t forget your sunscreen, sun glasses and a hat.
- Hydrate and snack – drink enough water before and after your walk. You can take a bottle of water with you on your walk. Also don't walk on an empty or very full stomach.
- Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.
- Set goals and keep track: Download a mobile app that will help keep track of the number of steps you take each day. This can also be translated into cumulative distance covered and calories burnt. You will be surprised! Why not set some targets to keep things interesting?
- Build activity slowly – start with a 20 minute walk then increase gradually. Try to walk at least three times per week.
- Make it Fun, Join a walking club, Walk to your favourite beat, change routes every now and then.
