Walk 1 Mile At Home: Burn Fat!
For example, regular brisk walking can help you:
Maintain a healthy weight and lose body fat
Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
Improve cardiovascular fitness
Strengthen your bones and muscles
Improve muscle endurance
Increase energy levels
Improve your mood, cognition, memory and sleep
Improve your balance and coordination
Strengthen immune system
Reduce stress and tension
The faster, farther and more frequently you walk, the greater the benefits. For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkersTurning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
Your head is up. You’re looking forward, not at the ground.
Your neck, shoulders and back are relaxed, not stiffly upright.
You’re swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
You’re walking smoothly, rolling your foot from heel to toe.Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock.
Wear comfortable, loose-fitting clothes and gear appropriate for all types of weather, such as layers in cooler weather. Aim to wear moisture-wicking fabrics, which will keep you more comfortable. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility. Wear sunscreen, a hat and sunglasses if you’re going out during the day.
Some people choose to use an activity tracker, app or pedometer. These can be helpful to track your time, distance, heart rate and calories.
Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.
If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.