Exercise of the week: Brisk Walking

Walking is one of the easiest ways to stay fit. You may have a busy life, but try and introduce physical activity in your life.

A moderate dose of physical exercise for 30 minutes (if you can’t manage that much, even 15 minutes is okay to begin with) a day is enough to keep you healthy. This form of aerobic fitness can lift your mood, make you physically fit, and improve the quality of your life.

(Mademoiselle Slimalicious brisk walking on a Sunday)

Before you start
Wear the right pair of walking shoes and comfortable clothes. Also remember to carry and drink water while you walk, to hydrate yourself. You can use a pedometer to count the steps you take or use a Nike+ wristband.

Benefits of brisk walking

- Burns up to 300 calories per hour and reduces body fat

- Helps increase your flexibility and tones your body

- Lowers your cholesterol levels

- Decreases the risks for cardiovascular diseases

- Strengthens your heart, muscles and lungs

- Helps prevent the bone disease osteoporosis

- Relieves from backache trouble and also acts as a great remedy for arthritis problem

- Stimulates the blood flow and provides oxygen to the brain resulting in improved functioning of the brain and better ability to recall

- Eases stress and anxiety and reduces depression

- Helps to keep you energetic, positive and happy throughout the day

- Increases the longevity of your life, by maintaining your fitness

- Low risk of injury

- Free form of exercise

How much & how often?

A 30-minute brisk walking every day is recommended by doctors. You can also do it in three sessions each of 10 minutes in a day. The more walking you do, the better.

Brisk walking consists in walking the way you would if you were late to an appointment or hurrying to catch a bus. You should be able to walk and talk at the same time.

Perfect your technique

To burn fat quickly and effectively, you should master power-walking.

Stand tall with your arms by your sides. Focus your eyes five to six metres ahead and keep your shoulders relaxed. Bend your elbows at a 90-degree angle and swing your arms toward the centre of your body. Swinging your arms properly will give you a better aerobic workout, burn more calories, and engage more muscles throughout your torso. Also, you will be able to move faster than if your arms are dangling at your sides. Just keep your hands in a lightly curled fist (avoid clenching).

Finally, contract your stomach slightly and keep your spine tall . This will also help you maintain your posture, as well as avoid straining your lower back.

Warm up, Stretch and Cool down
Spend about five minutes walking slowly to warm up your muscles. Increase your pace until you feel warm. After warming up, stretch your muscles before walking. Include the calf stretch, quadriceps stretch, hamstring stretch and side stretch. Cool down after each walking session, To reduce stress on your heart and muscles, end each walking session by walking slowly for about five minutes. Then, repeat your stretches.

So remember,

Walking is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer, watch what you eat and you will lose weight naturally.

Want more exercise ideas? Check my other "exercises of the week" posts
Lovemaking     Burns 150+ calories per hour
Rope Skipping  Burn up to 600 calories per hour
Zumba             Burn up to 1000 calories per hour

Housework       Burn up to 400 calories per hour