Walking is an exercise of practical, inexpensive, and simple. In addition, you can do it anywhere, as around the complex or park, this exercise can burn as many as 120-180 calories.
Instead, do three times a week for one hour each session. However, even then, not just any walk. In order to burn more calories and can reduce the risk of injury, there is a trick, you know!
- When walking try to look straight ahead with his head erect. Keep your shoulders relaxed, so naturally you will lift your chest facing straight ahead.
- Swing your arms, with a bend of 90 degrees toward the front of the chest. Keep both hands clenched, like you’re holding something.
- Try to reduce your stomach muscles as you walk, until your body feels upright and stable.
- When moving, we encourage you more to move the hips, rather than the thigh. This will make you stronger and longer runs.
- While walk, do not forget to breathe regularly, so you do not tire easily, especially on the uphill road.
Walking is almost free of injury and not too heavy, because not overload the bones and joints. However, walking uses almost all the bones and all the major muscles of the body. The movement of body muscles, which function as “second heart”, is useful to return blood to the heart.
Research also shows, even brisk walking can prevent heart disease, high blood pressure, and increase HDL. Also eliminate the fat on the hips, thighs, buttocks, and abdomen, especially in women, but can also refresh the mind. More than that brisk walking is the safest and most efficient exercise for the elderly.