Walking with headphones and listening to one’s favourite songs or audio books has become a rage with fitness lovers. Walking is a simple, gentle and low impact exercise, with the help of which, high levels of fitness can be achieved – maintaining weight, increasing bone strength, improving circulation and it’s good for cardiovascular health and Type 2 diabetes.


  • Improves cardiovascular health (lowers bad cholesterol and increases good cholesterol levels)
  • Controls blood pressure
  • Contributes to weight loss
  • Increases stamina, strength and agility
  • Improves emotional and mental health

While Walking

  • Watch your posture
  • Chest up and abs strong
  • Arms bent up to 90°
  • Swing the arms back and forth and not side to side
  • Hands should be loosely cupped
  • Hips loose and comfortable
  • Short fast strides that shouldn’t make you uncomfortable
  • Keep the pace steady and even
  • Don’t forget to breathe deeply

Shoes should be

  • Light weight
  • Extra-shock absorbing
  • Low heeled


  • Always take fluids after a session
  • Keep sipping water every 20 minutes
  • Drink water (if sessions last for an hour or less)
  • Drink energy drinks (if sessions last beyond an hour)
  • Wear comfortable clothes
  • Walk outdoors if you can
  • Avoid pollution – walk early morning or late evening
  • Wear suitable windcheaters for cold weather and harsh winds
  • Observe traffic and vehicles, if on the road
  • Take sidewalks and safe pathways
  • Take a friend along
  • Carry identification

Types of Walking

Aerobic Walking: Long strides, arms pumped and used in an exaggerated manner. Arms and legs move extensively for an intense workout.

Brisk Walking: Intermittent walking. One minute of fast walking or taking long strides and alternating it with one minute of regular comfortable walking. This adds variety in your walking routine and helps achieve steadiness.

Muscle Strength Walking: Power walking with weights on the hands, wrists, trunk or waist. Increases intensity of the workout, calorie burning and tones the body.

Climbing: Walking on inclined surfaces increases the intensity of the workout. Not recommended for beginners.

Treadmill Walking: Great indoor workout, especially during bad weather, rain or storm. Speed can be adjusted. It’s a no-excuse model to just get walking!

So what’s your favorite type of walking? Choose your pick & start walking today!

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