Commentary: Take those first steps toward better health

Walking is probably the best way to get more aerobic activity into your workout schedule.

What is not to like about walking?

It gets you out of the house, it is suitable for people of all ages, it’s free, it’s easy to do and it is easy on your joints.

Walking is a wonderful way to warm up your body. The movement allows you to get the fluid in your joints moving and blood pumping in your muscles, which will allow you to receive more energy from your workout.

Brisk walking provides a great way to get a cardiovascular workout anywhere. It helps you clear your thoughts and leave stress behind. Walking improves your mood and gets you out of your mental rut and into terrific physical shape.

Walking is something you can do anywhere. There are countless physical activities out there; walking has the lowest dropout rate. It is simply the most positive change you can make toward improving your health.

Body walking is where you are using your upper body along with your lower body, much like the movements of cross-country skiing.

Your arms create a punch-pull movement, which allows you to receive upper-body toning along with raising your heart rate. If you want to increase your intensity, add an incline or stairs to your walk.

Whenever you involve your major muscles together, upper body along with your lower body, you are exerting more energy and hence will burn more calories.

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Proper walking technique

Hold your head high, focus your eyes 15 feet in front of you. Shoulders should be pulled back, gently pull in your abdominal muscles and tuck your pelvis under your torso. Move your arms in a punch-pull action while walking briskly.

The benefits of walking at least 30 minutes a day are:

• Reduces the risk of heart disease;

• Lowers blood pressure;

• Manages blood sugar;

• Enhances mental well being;

• Reduce risk of breast and colon cancer;

• Improves circulation;

• Strengthens the heart;

•Reduces the risk of hip fractures;

• Weight loss.

Our lifestyles have led us to longer bouts of sitting. We drive to work while sitting in traffic. At work, we sit at a desk in front of the computer, and at home we are watching television.

The hours of sitting are increasing as our waistlines are expanding. The longer we sit, the slower our metabolism becomes. In order to keep your metabolism working efficiently you need to be moving.

Research now shows walking can help prevent dementia.

Walking also counts as weight-bearing activity. Weight bearing is an applied load of weight against bones or joints, which stimulates and strengthens bone mass which is really important as we age.

Walking can help strengthen and shape your legs, giving great definition to calves, quads and hamstrings. Let’s not forget the nice lift to your bum. If you are really looking for a way to tone your legs challenge yourself by walking in the sand or finding stairs to climb at your local high school.

The first step will often be the hardest, yet can be the most rewarding as you take on the challenge of walking and improving your life on many levels.

BONNIE SMITH is a Newport Beach resident and business owner.