Benefits of Walking

  • Lowers low-density lipoprotein (LDL) cholesterol (the bad cholesterol.)
  • Raises high-density lipoprotein (HDL) cholesterol (the good cholesterol.)
  • Reduces your blood pressure level.
  • Strengthens your bones and joints.
  • Reduces your risk of type 2 diabetes.
  • Improves your mood.
  • Reduces your risk of a heart attack.
  • On average, walking one mile burns approximately 100 calories.

Wear proper walking shoes and clothes

Make sure to wear comfortable walking shoes that are low heeled, have thick and flexible soles to cushion your feet and absorb the impact. Wear fitness clothes that are comfortable and breathable.

If walking at night, be sure to wear bright colors and reflective tape or carry a flashlight so you are visible to motorists.

Warm up

Spend about 5-10 minutes walking to warm up and loosen up your muscles. Increase your speed gradually.


Spend about another 5-10 minutes stretching after you’re warm-up. Stretch your ankles, shins, calf, quadriceps, hamstrings and glutes (butt muscle).

Cool Down

Be sure to cool down after each walking session by walking slowly for about 10 minutes. And then, make sure to stretch the same muscle again to reduce the risk of injury.

If you haven‘t walked or exercised in awhile, it’s best to start slow and easy. Try to walk for about five to ten minutes, two to three times a week and gradually increase up to 15-20 minutes, two to three times a week. Then, you can eventually try to walk around 30 to 60 minutes as you build up your endurance.

Finally, have fun! Enjoy the beautiful surrounding of nature or the architecture around you! Also, for your safety, always carry a cell phone/ID with you when walking in case you need to call for help if needed.

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