Make walking part of your routine WALKING THERAPY

Walking is an excellent, inexpensive exercise choice that can help you both lose weight and improve your cardiovascular health. If you're looking to trim down, you may be wondering how many calories you can burn doing this ac vity.

Walking is a great form of physical ac vity for people who are overweight, elderly, or who haven't exercised in a long me. Great way to improve or maintain your overall health. Try to make walking a rou ne, try to walk at the same me each day. Use the same amount of energy, no ma er what me of day you walk.

Just 30 min. every day:

To get the health benefits, try to walk for at least 30 minutes every day can reduce your risk of developing condi ons such as diabetes, osteoporosis, increase cardiovascular fitness, strengthen bones, reduce excess body fat.

It's simple to start a walking program!

See your doctor for a medical check-up before staring particularly if you are aged over 40 years, are overweight or haven't exercised in a long me.

Comfortable clothes and supportive shoes specifically designed for walking or running.

Layer loose clothing

Drink plenty of fluids before and after your walk.


Begin with short distances. Start with a stroll that feels comfortable (perhaps 5 -10 minutes) and gradually increase your time or distance each week by 10 - 20%

Focus on posture. Keep your head lifted, tummy pulled in and shoulders relaxed. Swing your arms naturally. Avoid carrying hand weights, they put excessive stress on the elbows and shoulders.

Natural step length. If you want to move faster, pull your back leg through more quickly.

Breathe deeply. If you can't talk or catch your breath while walking, slow down, establish the walking habit.


To warm up, walk at an easy tempo for the first several minutes. Then gradually adopt a more purposeful pace. Concentrate on increasing your speed while maintaining good posture.

Walking hills is a great way to tone your legs. Using Nordic walking poles can boost the calorie-burning value of your walk while promoting good posture and overall muscle endurance.

Track your progress.

Experts recommend that you walk at least 30 minutes a day. If walking is part of your weight-loss plan, more is better. Walking 60 minutes a day at brisk intervals will help you burn more calories. Fit walking into your schedule whenever you can. That may mean three 10-minute walks over the course of a day. The best schedule is one that keeps you walking and keeps you fit!

A regular walking program can improve :

• Cholesterol profile • Boost your bone strength • Lower blood pressure • Prevent weight gain • Increase your energy and stamina • boost muscle power and endurance • Helps strengthen lungs • Increase bon density • Improved confidence and greater control over your lives