|
 One of the simplest ways to keep fit is to brisk walk. It is safe, cheap and suitable for almost anyone.
Brisk walking can be done anywhere, anytime and does not need anything beyond a decent pair of walking shoes.
It is also a great way to combine fitness, fun and social bonding and can be done by all age groups, said Dr Robert Sloan, the deputy director of physical activity at the Health Promotion Board's adult health division.
The health benefits of brisk walking are many. It can help reduce the risk of chronic illnesses such as cardiovascular diseases and diabetes, build bone mass and keep one's weight down.
Dr Sloan added that walking can also relieve stress and improve one's mental well-being.
Brisk walking is suitable for almost anyone as the duration and intensity can be adjusted for each individual. Those who cannot exercise vigorously can brisk walk.
However, some people may need to take precautions. For instance, those with nerve damage or diabetes should make sure they get proper shoes. They should also check their feet for abrasions as healing can be a problem.
Also, those with osteoarthritis should take on a less vigorous regimen or break up their walks into multiple short bouts.
If you are new to brisk walking, start with three 10-minute sessions per week and gradually lengthen the sessions as your stamina improves.
It is recommended that you brisk walk for at least 30 minutes five days a week. If you are aiming to lose weight, you may need about 60 minutes almost every day. An hour of brisk walking burns about 230 calories..
There should be three stages for each walking session:
1. Warm up by walking slowly for five minutes.
2. Increase your pace and target to walk for at least 15 - 20 minutes.
3. Cool down by walking slowly again for five minutes.
|