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Walk for Wellness

Walking is the easiest exercise. Almost everyone can walk, it is easy to do, feasible to maintain, and its benefits are proven beyond doubt! But just walking isn’t enough. You need to make it really effective. Priya Singh interviews Nisha Varma, Reebok certified fitness trainer, to know the right technique of walking and also brings to you what really walking does for your body. Keep reading…

How to walk right

• Walk with your chin up and your shoulders held slightly back

• Walk so that the heel of your foot touches the ground first. Roll your weight forward

  1. Walk with your toes pointed forward
  2. Tighten your abdominal muscles and buttocks and fall into a natural stride.
  3. Swing your arms as you walk

Walk on the way on wellness

Go for power walk - Aim to walk at about a 4.5-mile per hour (mph) pace.

Take quick heel-ball-toe steps as these are more efficient and less tiring than long strides.

Hold your head high raise your chin up and look about 10 feet ahead of you. Instead of hanging your arms loosely by your sides, bend the elbows at a 90-degree angle, close your hands in relaxed fists and swing them in an arc from your waist to your chest, keeping them close to your body. This way you’ll walk faster, burn more calories, and build upper body strength.

To strengthen your lower legs as part of your warm-up, walk on your heels for 30 seconds. Aim for four to six power walks in a week of 20 to 30 minutes each. Make sure you rest your body now, to let your body repair and build muscle. Ideally take one day off in a week.

Good to take a silent hike- When walking, try to be quiet, and tune into your surroundings. Be aware of the fragrance of the soil, the sensations of the breeze, the warmth of the sunshine, and draw energy from the earth. This will soothe your body and calm your mind.



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