Walking

You can walk for pleasure in accordance with a structured program or alternatively incorporate walking into normal everyday life.

There are many different ways of walking: slow, brisk, fat and power walking, all of which have beneficial effects.

Walking is without doubt one of the very best all-round exercises for muscular, cardiovascular and respiratory fitness.

A brisk (about 6.4kph/4 mph) half-hour walk, five days a week will provide exercise for the heart, stomach muscles, arms and legs (without straining the joints) and is a great stress-reliever.

Moreover, walking is not just an outdoor activity. Although perhaps less enjoyable, it can be done indoors. A treadmill can be used regardless of the weather and provides the same benefits to the heart, lungs and legs.

When you walk, keep your shoulders wide up and relaxed, and let your arms hang loosely by your side so that they swing backward and forward naturally as you walk.

HOW MUCH DO YOU WALK?

• Do you go for a walk when you first get up in the morning?
• Do you walk to the shops?
• Have you ever through of having a dog so that walking twice a day would have to become part of your daily routine?
• Could you walk to work?
• Could you get off the bus one or two stops before your destination and walk the rest of the way?
• Do you walk for pleasure in the park or in country at least once a week?
• If your job is largely sedentary, are there ways in which you could make it more physically active for yourself?
• Do your legs ache when you climb steps? Even if it is just a short flight. That's a clear warning sign that you need to walk a lot more in order to tone up those complaining muscles.

When faced with a lift or escalator in shops and railway stations, think of your heart and the muscles of your body, and seize your chance for increased fitness: walk up instead. When you are at home, do you put things at the bottom of the stairs to take up later? Seize the opportunity and take them up now. Make several trips if necessary and revel in the easy availability of another opportunity for activity. FACTFILE

Calorie spend per minute

Walking 5 Km per hour speed - 3

Walking 7 Km per hour speed - 4.5

Walking 9 Km per hour speed - 9

Benefits: good cardiovascular, respiratory and muscular fitness

Works on: stamina in legs, stomach muscles, shoulders and arms

Complementary exercise: any You need a water bottle, supportive footwear.

Walking is a suitable fitness activity for all age groups young (get them into the walking habit early on), pregnant and elderly people. And it's free.