Walking for exercise and fitness

Walking became a very common practice. Some people enjoy it in the outdoors, breathing fresh air and listening to birds singing. Others prefer to do it indoors either at home or in the gym using treadmills.


It is a moderate physical activity that positively influences both the body and mind systems. It also improves most aspects of health: mental, physical and also cognitive.

It is a kind of aerobics which contributes to reduce health risks. There are many
researches on the contribution of such exercise to your health and quality of life. It is
quite agreed that Physical activity significantly reduces the risk of obesity, diabetes,    
hypertension, myocardial infarction, various types of stroke, certain cancers Osteoporosis, not just middle aged, but also during the retirement age.

However, a study published in the American Journal of Preventive Medicine  indicates, that it is not enough to stride for fun in the open in order to maintain physical fitness and heart health. For these purposes it is important to go at a rate of about 100 steps per minute.

Doctors will advise you for a daily walking for at least 30 minutes ,others will say at least 2-4 times a week.

If you are not used for any aerobics, you have to start gradually. Starting from 15 minutes for the first week and adding 2-3 minutes a week. You always start with a few minutes warm-up then accelerate and then cool down for another few minutes.


Do it on a regular basis, make it an habit and don't find any excuses to avoid it. You can always find the time, enjoy music while walking or even don't miss your favorite TV show while using the treadmill.


If you are too bored to do it alone, join one of these groups. Being a part of a group gives you the sense of belonging and togetherness. It will also put you in a kind of routine which will help you keeping on and keep your motivation over time.