New Delhi: Walking is a great form of exercise that offers several health benefits. It is easy to fit into your lifestyle and safe enough for everyone to do. Whether you’re trying to get rid of those extra pounds or simply improve your health, making walking a part of your daily routine can help you live a healthier, fitter life. For better weight loss, experts recommend aiming for a brisk walk of 30-90 minutes most days of the week.

The fact is that getting healthier and fitter doesn’t have to be that complicated. A simple exercise like brisk walking can contribute to your overall health and well-being. What’s more, you can do it anywhere, anytime of the day – at home, in the mall, on a treadmill, or outside. A daily brisk walk of 30 minutes can do wonders for your body and mind. All you need is to know the proper walking technique.

Health benefits of walking for 30 minutes every day

• It can help you burn calories, making it easier for you to lose or maintain weight. As with everything else in life, consistency is the key to burning calories. Experts said you can burn about 150 calories whenever you take a 30-minute stroll, depending on your weight and the speed you’re walking.
• It can strengthen and tone the muscles in your thighs and calves. For optimal results, you would want to combine your walks with strength-training exercises twice a week.
• It can help prevent or reduce the risk of several conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers.
• It strengthens your bones and muscles.
• It helps with balance and coordination.
• It can help lower blood sugar levels.
• It boosts your mood and energy.
• It supports your immune function, reducing your risk of catching a cold or the flu.
• It could extend your life.

How to walk properly for optimal benefits

Walking is a simple activity, but it does involve some techniques to make your walks more effective and more fun. Here’s how to walk properly with good posture:

• Stand tall and keep your head up  – looking forward and not at the ground.
• Lengthen your back as you walk – avoid slouching, hunching or leaning forward. Ensure that your neck, shoulders and back are relaxed.
• As you walk swing your arms freely (back and forth).
• Engage your core muscles – gently try to pull your belly button in toward your spine as this will help you maintain balance and stability
• Step lightly from heel to toe – walk smoothly rolling through your heel to your toe, avoiding flat-footed steps or striking the ground with the toes first. Push out of the step with your toe.

You may also check out the following pic to perfect your walking form.

(Image credit: Mayo Clinic)

Walking regularly has immense health benefits. But a little technique with the correct gait and posture is especially important for effective results, especially if you’re trying to lose weight. Try to make walking a part of your lifestyle – just make sure that you check with your doctor before starting any new fitness regimen.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.