Amazing Health Benefits of Walking

Its intensity: Choose a speed that works best for you. You could start off slow initially, and then amp it up once you get fitter and have better stamina. It goes without saying that more you walk, the better you will get at deciding what works for you. Just don’t expect instant results.

Wear the right shoes: Walk with comfortable shoes. Your walking shoes should have flexible soles. They should be cushioned and lightweight too.

Vary your walking pace: Studies have proven that walking at varying pace can help in burning up to 20 per cent more calories, leading to a healthier lifestyle. So, instead of a steady pace, change your walking speed.

Accompany with exercise: Don’t just assume that walking is enough. Add basic exercises like upper body pulls and squats. This way you will keep your body toned and will prevent yourself from gaining weight. Add these exercises with your walking routine to increase your fitness levels.

Healthy diet: What's the point of all the physical effort if you are not watching what you are eating? A healthy diet is as important as any workout regime. Eat clean and healthy and stay fit.

High-intensity training: Brisk walking is more effective than a regular slow-paced walk. A study by researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate-paced ones) lost five times more belly fat than those who simply strolled at a moderate speed five days a week.

Increases metabolic rate: Walking at a faster speed tricks your body into dipping into your fat stores for energy. In the process, you build muscles and raise your basal metabolic rate which helps you burn more calories throughout the day even when you aren’t exercising.

Tones your legs, glutes and tummy: Walking tones your calves, quads and hamstrings and lifts the glutes. If you walk at an incline, it is all the more effective. Maintain a good posture while walking as that will help tone the abs and waist as well.

Good for the heart: Brisk walking is good cardio and lowers the levels of LDL (bad cholesterol), increasing the levels of HDL which is good for the heart. According to The Stroke Association, a brisk 30-minute walk daily helps control high blood pressure and reduces the chances of stroke by 27 per cent.

Boosts memory: A study by The Proceedings of the National Academy of Sciences found that brisk walking for 40 minutes thrice a week could increase the volume of the hippocampus by two per cent(1). Walking will also slow down dwindling of mental skills associated with old age.