Regular exercise is one of the best ways of avoiding heart disease. In a new article, Emilia Klapp, registered dietitian and nutritional counsellor, gives her top tips on making walking a part of your life.

Summary

It is free; you can do it at any time and it doesn't require being in top shape. In addition, brisk walking improves high blood pressure, tones the muscles, has many cardiovascular benefits and helps you get rid of some calories. What are you waiting for?

Introduction

According to experts, walking at least five days a week is one of the best ways to be in good shape. It is a healthy exercise and it is easy to perform. There is no expensive equipment - a pair of good tennis shoes is all you need. If you don't feel like going to the gym, here is what you can do to have great cardiovascular benefits.

Take it seriously

We need to be aware of the importance of practicing some kind of daily exercise and maintaining our body active. Cardiologists tell us that a 30 minute walk every day substantially reduces the number of heart attacks. So, it is not just about losing weight or burning calories; it is much more than that, because when you walk, all the muscles in your legs and arms move, so you are guaranteed to be performing a complete exercise. According to the Institute of Medical Investigations in Barcelona, if everyone would walk regularly, heart attacks would be reduced by 20 percent. This includes children, teenagers, young adults, adults and the elderly.

Before going for a walk

Choose shoes that are comfortable and that perspire with you. Remember that your feet support your body weight. Use shoes with flexible soles and make sure they are your size. Always use socks to avoid blisters. Use comfortable clothes that allow you to move easily. It is recommended that you do some warming up exercises before and after your walking. If you don't feel like walking alone, why not invite a friend or neighbor to go with you?

Mark yourself a route according to your goals, taking into consideration the length of the walk, the intensity, and the difficulties of the ground. Remember that as in any exercise, walking also has a technique and period of preparation.

Let's go!

Your abdomen and back have to be straight which guarantees you the proper breathing. As you walk, look two or three yards in front of you with your head and chin straight. Move your arms forward and backward with your elbows close to your body. You can alternate the pace of your walking: you may walk fast during ten minutes, slow down for the next ten minutes and so forth.

Take your steps always in this order: heel, sole, and toes. It will help you adopt a natural posture. Increase a little the distance you walk every day. If you walk one or two miles a day, increase it by 200 yards. Keep yourself hydrated. Remember to drink before you are thirsty.

Great benefits

Walking improves cardiovascular capacity; therefore, it lowers the risk for cardiovascular disease and heart attacks. It tones the muscles and stimulates basal metabolism. Walking 30 minutes burns about 150 to 300 calories. It lowers LDL, the 'bad' cholesterol and increases HDL, which is the 'good' one. Walking lowers the risk of osteoporosis. It strengthens the leg muscles. People who exercise regularly and have a good physical resistance enjoy better health than those who rarely practice any sport. And keep in mind that low intensity exercise, but done constantly, can have the same results as that done with higher intensity.

Source

Emilia Klapp, Your Heart Needs the Mediterranean Diethttp://www.emiliaklapp.com/index.php?page_id=341

Links

• Women's New Cardiac Health Guidelines