Physical activity does not have to be complicated. Something as simple as a brisk walk every day can help you live a healthier and enjoyable life. A daily walk has multiple health benefits as it helps maintain a healthy weight, prevent or manage various medical conditions such as type 2 diabetes and heart disease. It will also strengthen your bones, lifts your spirits and improves your balance and coordination.
Turn your ordinary running to a healthy exercise that requires good posture and voluntary movements. Ideally, when walking: head up looking straight ahead and not down, neck, shoulders and back relaxed, not vertical stiffness, swing your arms freely with a slight bend in the elbows, abdominal muscles keeps a little tight and straight, not curved forward or backward.
Choose appropriate shoes with arch support, firm heel, thick flexible cushion and shock absorbing sole.
Avoid roads with broken sidewalks, potholes, or uneven lawn.
Walk slowly for 5 to 10 minutes to warm muscles and prepare for exercise.
When almost finished, walks slowly for 5 to 10 minutes to cool muscles and gently stretch muscles.
Maintain at least 2 hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous exercise and strength training at least two times a week. Perform at least half an hour daily physical activity in one, two or three sessions throughout the day. If you are not used to such routine, you can start with 5 minutes a day for the first week and then increase 5 minutes up to 30 minutes.
Keep track of how many steps you take, walking distance and time can help you see where he was when he started and served as motivation to see your progress in days, months and even years. Record these numbers in a journal or keep a record in a spreadsheet or an application to track physical activity.