10,000 steps equals to 5 miles and most of us walk around 4,500 steps daily. But why must we try to walk 5 miles daily?

A list of all the benefits of walking may look like a list made to sell snake oil. Walking reduces risk of heart attack, stroke, cancer, glaucoma and other debilitating and killer diseases. Studies have shown that 30 minutes to an hour walk for 5 days or more in a week can bring the following benefits:

1. Reducing the risk of heart attack
2. Decreasing the risk of stroke
3. Controlling blood pressure
4. Reduce your risk of or manage type 2 diabetes
5. Increasing the count of “good” cholesterol
6. Improve coronary circulation
7. Lowering the risk of breast cancer
8. Reduced the risk of infection
9. Increased muscular strength
10. Alleviation of lower back pain
11. Checks the decrease in bone density
12. Promotes a feeling of wholesomeness
13. Managing weight
14. Improves sleep
15. Lengthen lifespan
16. Improves your muscle tone
17. Ease stress

You may ask if walking is good enough to build your fitness. Well, that depends on how fit you want to be. If you want the fitness of a student athlete, of course walking is not enough. But if you want to be fairly fit then walking is sufficient. The one major advantage of walking compared to any other exercise is it is almost injury free.

Now before you go and pound your feet, check with your physician especially if you are over 40. You can also use the tips below to keep you on your trail:

– You must be able to hold a conversation. Increase your pace if you are breathing lightly. Reduce if you begin to pant.
– Take the stairs and set aside 15 minutes for walking after lunch.
– Switch off the TV at night and try to get half hour of brisk walk.
– Keep it regular. A 30 minutes brisk walk for at least 5 days a week is recommended.

It is also recommended that you go for a walk with a partner. This will help you to keep your enthusiasm. Another tip that you must try while walking is the six steps breathing exercise. Originally from India, this exercise can aid in clearing the mind and make you more calm and balanced. This is how you do it; breathe in for six steps, hold for six steps and breathe out in six steps.

To make your walks more pleasurable, try the following tips:

– Wear comfortable clothing.
– Protect yourself from the sun with clothes, sunglasses, a hat and sun block.
– Wear waterproof clothing to avoid getting wet if it rains.
– Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.
– Vary your walking routes so you can enjoy the change in scenery.
– Walk with a friend and combine physical activity with socialising.
– Join a local walking club.

Find a destination for your walks; a particular tree, a place with a pleasurable view. Notice the changes throughout the year. Remember, changes don’t happen overnight and make walking your daily habit.

Author Bio: A. Majid is committed to improve himself on a daily basis and help others reach their potential. For more self help resources, visit Self Help 101

Category: Wellness, Fitness and Diet
Keywords: walking, benefits