Walking is the perfect way to get active and it is THE exercise for people of all ages. It is super simple and extremely beneficial in so many ways. A 20-minute walk a few times a week is a great way to lose weight, enhance your stamina, increase cardiac health and get more physically active.

It is a great way to lower your blood pressure, risk of diabetes and cancer. Walking can help you to balance muscle weakness and improve circulation.

Benefits

Enhance Endurance

How to enhance your endurance?

If you are looking for a way to slowly enhance your stamina and endurance, walking is an excellent way to start. Walking will not exhaust you until the end, but it will keep your circulation going. Over time, your body can adjust and you can gradually increase your walking speed and distance.

Whole-body Workout

What is a good whole-body exercise?

You keep your whole body moving and your gaze focused. You do not over-exhaust your body, but you get tremendous benefits. You can align your spine slowly and persistently.

Lose Weight

How to lose weight?

Walking is one of the simplest and most effective ways to lose weight. 20-minute walks will help you to burn calories and turn fat into muscle mass. If you can include a daily walk into your routine, you will soon see results. You will keep your metabolism active and therefore are more likely to lose weight.

Exercises

If you are not familiar with walking long distances or if you want to start your ‘walking journey’, take it slow at the beginning. We have gathered some beneficial walking tips for you to make the best out of your walk.

Mobilising

Before you go out for a walk, it is vital to warm up the joints. Simple movements and rotation in the joints can get the circulation going and might prevent injuries. Your ankles, knees and hips will thank you for a short warm-up.

Stretching before running

Stretching

Stretching is another great way to get started. After mobilising the joints, stretching exercises for your quads, calves and glutes will do you the world of good.

Correct Footwear

Sensible shoes and socks are vital to have a pleasant walk. It is beneficial to prepare the heels and balls of your toes with zinc oxide tape to prevent bruises and blisters.

Correct Technique

Breathwork:

Breathing is crucial to have the most effective benefits from your walk. Try to extend each inhale, and exhale over several steps. Even the break between an inhale and exhale can cover some steps. On your inhale make your stomach large and soft. On your exhale, squeeze the pelvic muscles and glutes together as you would like to push out all the air.

Arms:

Let your arms swing freely and at a steady pace. Try to add a slight rotation to your spine with each swing.

Visualise a rope is pulling you from your centre (2-finger width below your bellybutton).

Legs:

Try to relax and keep a natural rhythm. When you add wide steps, you can have an extra stretch through the front side of your body.

Feet:

Do not let your feet stomp on the ground. With control, put the outside of your foot on to the ground and let the balls of your foot come to the ground. Let your weight slowly come to the inside.

Start slowly

Start slowly in the beginning. As soon as you feel warmed-up, you can increase your walking speed. Your muscles should be well prepared for more action.

Hydration

Never forget  to drink enough water.

Cooling off

After a long walk, it is great to do some stretching exercises for the legs. Implementing a foam roller will reduce muscle pain in your quads and calves.

Summary

Walking is healthy in so many ways. Never underestimate the power of walking. It can help to reduce health conditions like high blood pressure, too much weight, cardiac problems, risk of diabetes and cancer. Take it slow but keep on moving.

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