Monday, May 25, 2020



I am so proud of you for taking steps to begin exercising! Walking is an excellent way to get in shape that requires very little equipment. All you really need is a good and comfortable pair of walking shoes.
The ideal walking shoe should be stable from side to side, well cushioned and allow you to walk smoothly. It is really not necessary to buy special “walking” shoes. A good pair of running shoes will work fine, as long as the shoe provides cushioning and stability to suit your own particular foot mechanics. It is good to know, however, that speciality-walking shoes are not as bulky, cushioned or heavy as running shoes because they aren’t made to sustain high impact running.
If you develop a blister, (which shouldn’t happen if you have the right shoes), open the blister with a sterilized needle and drain the fluid. Do not remove the skin covering the blister, but do treat it with an antibiotic ointment to guard against infection.

* Don’t skimp when it comes to buying shoes. It is extremely important to take care of your feet.
* Shoes should always feel comfortable and fit well. You shouldn’t need to “break them in.”
* Your feet may swell slightly as the day progresses and when you exercise. To make sure you buy the correct size, shop for shoes later in the day, rather than first thing in the morning.
* When buying walking shoes, be sure and try them on while wearing sport socks.
* When the shoe is on your foot, the heel should be snug. You should also be able to wiggle your toes and your ankle shouldn’t roll .
* When trying on shoes, lace them up and walk around in them.
Consult your podiatrist if you have bunions or other special considerations.

* Wear socks that are thick enough to give extra cushioning and prevent rubbing.
* Wear several layers of loose clothing. As your body temperature increases, you can take off the layers.
Begin your walking program slowly and increase gradually. If you start too quickly by walking too far or too fast, you could wind up sore, or even injured. You body needs time to adjust to the demands of an exercise program. Start at a speed and distance you are comfortable with and gradually increase each week.
* If you are new to walking, begin with a 5-minute stroll and gradually increase your distance.
* Walk at a comfortable pace and don’t concern yourself about your speed. Focus on your posture by walking tall with your head lifted and shoulders relaxed.
* Swing your arms naturally and breathe deeply. If you can’t talk, you are walking too fast!
* Once you can walk a few miles comfortably, you can increase your speed.
* Listening to upbeat music is a great way to boost your workout [link to CDs].
* It is very important to take a few minutes to stretch before and after you walk, to help prevent sore muscles.
You first goal is to be able to walk for 20 minutes a day. From there, you can begin to work your way up. Remember that any time spent exercising is better than no exercise at all!

Warm up and cool down stretching
It’s important that you warm up for approximately 8-10 minutes to prepare your muscles and joints for the demands of exercise. Warming up increases your circulation, warms up your muscles and gradually increases your heart rate. Gently ease into the stretch until you feel slight tension. Don’t bounce. Hold each stretch for 10-20 seconds.

1.  Calf Stretch
Keep your toes pointing straight ahead. Press the heel of your extended leg into the floor and gently move your hips forward until you feel slight tension in your calf.
2.  Quadriceps Stretch
Keep your hips facing forward and your back straight. Make sure your supporting leg is slightly bent.
3.  Low Back Stretch
Make sure your lower back is pressed firmly against the ground.
4.  Groin Stretch
Sit up tall. Gently press your knees towards the floor with your elbows.
5.  Hamstring Stretch
Slowly bend forward reaching towards your toes. Keep your back straight and your head extended throughout the stretch. Keep both knees slightly bent.
Toward the end of your workout, begin to slow down and allow your heart rate and circulation to return to normal. This cool down phase is very important, because your muscles are warm and loose. Perform the same stretches that you did before you began your workout to prevent sore muscles.

Remember – getting in shape is one step at a time!


Author & Editor

Myself Sudhakar Sharma and I am a mechanical engineer right now and I want to explore my knowledge through my blog.


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