Is a simple, free and walk one of the easiest ways to become more active, and get rid of excess weight and become healthier .
Be taken lightly by walking as a sport, but an ideal sport for people of all ages and in all fitness levels who want to become more active .
It was found that regular walking reduces the risk of chronic diseases, such as heart disease and diabetes type II, asthma, stroke and some types of cancer .
Use this guide to increase the amount of walking you do every week, and achieve maximum health benefits .
Before you start
A pair of shoes is all what you need from equipment. Any comfortable shoe provides adequate support and does not cause blisters will do .
Wear loose clothing that allows you to move freely. Choose thin clothes instead of heavy and chunky clothing .
If you are going to work, you can wear the usual work clothes with acomfortable pair of shoes .
To walk long distances, you may want to take some water, healthy snacks, extra blouse, cream and sunscreen and sun hat in a small bag .
If you start to walk longer distances and routinely, you may want to buya waterproof jacket and some shoes more difficult to ways .
the beginning
Start slowly and try to build your own system for walking gradually. To get the health benefits of walking, it must be aerobics Activity (antenna) moderate intensity. In other words, it must be faster than thepromenade .
Moderate - intensity aerobic activity It means that walking fast enough to raise your heart rate and sweat a little bit. One way to determine theappropriate speed is to be able to speak, but you can not hesitation song favorite lyrics .
Try to walk 10,000 steps a day. In any case, most of us are walking between 3,000 and 4,000 steps a day, Access to 10,000 steps is not asdifficult as it appears .
If you can, at first, walking quickly for a few minutes only, this is a good thing. Do not exaggerate on the first day .
You can your divided into periods of 10 minutes, as long as you are toyour business moderate intensity .
- Start walking slowly and then Get more pace gradually. Aftera few minutes, and if you're ready, try to walk a little faster .
At the end of the walk, slower own pace and gradually relax your muscles. Conclude by walking with a few gentle stretching exercises, which will help you to improve your flexibility .
Try to take advantage of every move you make , starting walking to theshops or a portion of your trip to work, and ending with the conduct of thedog and lots of organized collective walk .
Stay motivated
Make it usually
The easiest way is to walk more normally make. Think of ways to ensure her walking into your daily routine. Some examples of these exercises :
• Walk part of your trip to work .
• The secret to the shops .
• Use the stairs instead of the elevator .
• Leave the car in the short - haul flights .
• Turn to deliver the children walk to school .
• Turn regular Im walking with a friend .
• Take a stroll with family or friends after dinner .
Mix things
Then diversification while walking. You do not have to travel to the countryside to get a share of walking rewarding. Offers towns and cities an exciting aspects of interest , including parks and heritage tracks, paths beside the canals, paths beside the river, public parks, forests, grasslands and natural reserves .
Put a goal for yourself
You can walk step 1000 in about 10 minutes. Pedometer is a fun way to keep track of Circus. Use a pedometer to know the average daily steps that have driven and then start adding steps .
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