This blog is intended for those who Walk less than 4 Km a day. The Centers for Disease Control and Prevention, the American College of Sports Medicine and the Surgeon General recommend that at least 30 minutes of brisk physical exercise is good for your health and Walking is one of the easiest forms of exercise to get. Walk because:   Better Heart health - Brisk walking strengthens your heart, improves your circulation, and lowers your blood pressure. A study published in The New England Journal of Medicine evaluated 73,743 postmenopausal women enrolled in the Women's Health Initiative Observational Study and found that women who walked briskly 2.5 hours every week reduced their chance of heart disease by 30 percent. Improved bone mass - As a weight-bearing exercise, walking can stop some of the bone loss of osteoporosis and may slow down arthritis. Helps in weight loss - A regular walking workout burns calories. If you walk 4 Km four times a week, you can walk off about a 1 Kg of fat every month. Weight loss combined with a healthy diet can also decrease your risk of type 2 diabetes. Wellbeing - Studies show that fitness walking reduces stress and improves your overall sense of emotional well-being. A regular walking workout can help you enjoy deeper, more restful sleep, which may decrease your risk for anxiety and depression. Start Walking Regularly The speed or the distance of your walking routine is not as important. It is the time you spend walking at a brisk pace. If you have any health issues talk to your doctor first and find out what is a safe pace for you. Start gradually and walk only as far and as long as is comfortable. Follow these fitness walking guidelines: Work up to at least 30 minutes of brisk walking a day. Warm up by walking at your normal pace for about 5 minutes and then pick up the pace for about 15 minutes. Swing your arms and walk with a good posture. Long strides help but do not exert your joints. Slow down at the end of your walk and do some gentle stretching. “Every week you should try to add about 5 more minutes to the brisk part of your walking workout until you can get it to over 30 minutes additional” Sustain your walking routine - Once you have decided to start walking for fitness, it's important to stick with it. The benefits of your walking workout take place and are maintained only over time. Here are some tips to keep you going: Invest in good comfortable walking shoes - One sure way to lose interest in your walking workout is having sore feet. Take some time to get the right shoes. Your walking shoes need to fit your foot and the type of arch you have. Remember that your feet change over time. As you get older you may need more padding, more support, and more room, so have your feet measured regularly. It’s best to get your feet measured at the end of the day when your feet are larger; try on shoes with the socks you would wear for walking; and walk around for a while in the store before you buy. Walk with a buddy - Walking with somebody else is safer, less boring, and more motivating. Many communities have walking groups you can join or you could start your own group. Walking with a friend or partner, taking along your dog, and making your walking workout a time you look forward to can help you stick with it. Drink water - Drinking enough water is an important part of a walking workout. Remember that you lose water through sweat even in cooler weather and that you don't start to feel thirsty until you’re already starting to become dehydrated. Drink about two cups of water before you start and another cup about every 15 minutes. Don't wait until you get thirsty. Note your goals - Setting goals and keeping track of your progress can be a good motivator. You can set weight loss goals or mileage goals. Use a pedometer to measure the number of steps you take during your walking workout and keep track of your progress. You can consult DesiDieter’s nutritionists and fitness experts. They will guide you to opt for a customized diet plan and exercise tips. Tina Khanna ... Read More