Exercise

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Walking

Walking is one of the best forms of cardiovascular exercise - mainly because it is an activity that most people can do at any time. It works on every muscle in the body, improving circulation to the joints and massaging the blood vessels to achieve a satisfactory fitness level (keeping them more elastic).

One don't have to spend money by going to the gym, instead they can walk or run in a pleasant area like parks, beaches, in the garden, around your home, on your terrace. Walking for fitness is not the casual walk you should do brisk walking like you are trying to get somewhere - in a hurry!

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While walking one should follow few rules like:

Pay attention to your posture and breathing. Stand up straight without leaning forward or back, with your shoulders slightly back and down in a relaxed position. Your eyes should be looking about 20 feet ahead, rather than down with your chin parallel to the ground Tuck your tummy, and allow your hips to rotate somewhat as you walk.

Focus on Your breathing by breathing slowly and ensure that you are getting sufficient oxygen - with your belly taking the lead to completely fill your lungs.

Your arms should be held with a 90-degree angle at the elbow, with hands closed in a relaxed fist. Your swing should go forward and not across the chest with hands lifting about chest high. Avoid over-pumping your arms.

The length of your step, or stride, should be smaller, quicker steps, rather than longer strides.

Your shoes should be flexible. Focus on rolling through the foot, starting from the heel and pushing off from the toe. Avoid slapping your foot flat on the ground as you step.

Begin your walks slowly at a casual pace. You should always allow your muscles to gradually warm-up prior to increasing pace or hill climbing.

It is important that you increase the volume and intensity of exercise gradually to allow for adaptation. Start with 30 min.

End your walks by gradually reducing your pace and intensity. Stretching at the end of your walk can provide greater flexibility benefits, since your muscles will be warm and pliable.

Slowly warm up for 5 minutes and stretch the muscles briefly. Cold muscles are more conducive to stretching and less likely to tear after warm-up. Brief stretches for the quads, hamstrings, calves, shins and hip flexors can make walking a more pleasant experience.

Initially when you begin one may find discomfort in the front of the legs or shins may occur. This should diminish overtime.

The muscles in the front of the leg are more prone to overuse injury because of the way in which they are attached to the bone.

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