Large percentages of people living in developed countries want to lose weight, and obesity is one of the major health problems of our generation. However, no need to join a gym or become a great athlete to achieve weight loss. Experts tell us to walk an hour a day is more beneficial than any other exercise or diet – and is a natural and inexpensive way to get in shape and lose weight.
However, we need to learn to walk if we take advantage of this natural exercise. Here are 10 tips on what to avoid when starting to walk properly.
1 Proper footwear: it is very important to wear suitable slippers when we started walking for exercise. The soles should be flexible, should be the right size and you change shoes once a year. We will go to a sports store and check your size and your needs with an expert. This will prevent injuring your feet and legs.
2 Walking with flexibility: A flexible shoes will help, but you should still try to take steps in a relaxed way, one after another, allowing a natural and flexible movement of the feet.
3 Do not take too big steps: Many people when they start walking intend to take big steps and reach further. It is wrong because it punishes the feet and calves. It is preferable to take small steps, according to the size of each longer.
4 Walk with your head up: Good posture allows you to breathe well and keep the body line. The chin up, parallel to the ground and your eyes looking forward about 3 meters.
5 Do not keep your arms still: If you let your arms hang you run the risk of the hands and arms to swell and also act as a brake. Your arms should be moving constantly as a pendulous front and rear.
6 Move arms correctly: You must have your elbows close to the body and the arms move forward and backward, but without crossing the center line of the body and without uploading them above your chest.
7 Dressing right way: colorful clothing is important (and if you walk at night, fluorescent clothing cycling clothing type that allows sweat.’s Also interesting to dress in layers – a shirt, a sweater, a raincoat …. Garments can remove and wear without resulting in the way. And finally, if you walk during the day is very important to wear a hat for sun protection.
8 Walk straight: If bends forward or backward you may suffer a back or neck injury. Walk straight, shoulders relaxed, chin straight and parallel to the floor. Imagine you’re taller than they really are. If you have trouble walking straight, try to do some exercises to strengthen abdominal muscles.
9 Drinking water: Drinking water is important before, during and after. As a guideline, drink a glass of water 10 minutes before starting to walk, a glass every 20 minutes and at the end, one or two more glasses. Avoid caffeinated beverages before you go, because the cause fluid loss, increased thirst and you’ll have to stop to urinate during exercise. If you can walk for more than two hours, take isotonic drinks for athletes.
10 Rest one day a week: It’s too bad not to exercise, as do both soon get sick and miss the initial excitement. Occasionally taking a rest day so your body can repair and muscles can resconstituirse. If not conceive miss a day of exercise, try other once or twice a week.