Launching from the American College of Sports Medicine, researchers argue that as many as 7,000-9,000 steps a day can produce benefits similar to 150 to 300 minutes of physical activity per week. So, choose what works best for you. There are many benefits that we get from walking, namely:

• Improves immune function

• Improves blood circulation

• Strengthens muscles

• Helps clear the mind

• Improves mental health

• Improves the quality of night sleep

Walking brings a myriad of benefits to us

The Right Technique

Walking with the aim of improving health cannot be done carelessly. The more, the faster, and the more regularly it is done, the more benefits it will bring. Steps must be made different from our usual steps. Launching from the Mayo Clinic, here is the correct technique:

• Head up and look forward, not down.

• Neck, shirt, and back are relaxed and not rigid

• Swing the arms freely by bending the elbows slightly

• Tense the abdominal muscles slightly and the back is straight (not curved forward or backward)

• Walk starting from the heel to the toe of the forefoot

Tips to Prepare Yourself

If you have a clear goal, then now is the time for Ladies to start planning for it. If you are not used to walking, then start from around 3000 to 4000 steps every day. Then add an extra 1000 steps every day every two weeks. If you have reached the 10,000 step goal, the more the better. Here are tips to prepare yourself before walking.

• Wear proper, comfortable shoes with proper arch support, a sturdy heel, and a thick, flexible sole to cushion your feet and absorb shock. 

• Wear comfortable, loose-fitting, sweat-wicking clothes and weather-appropriate gear (a jacket in winter or a hat and sunglasses in the hot sun).

• Apply sunscreen

• Track step totals using an app on your smartphone or smartwatch or pedometer

• Choose the right location (avoid roads with cracked pavement, potholes, or uneven grass)

• Walking does not have to be done outdoors, but walking indoors such as in a mall or shopping center still counts the same

• Don't forget to warm up your muscles and prepare your body and cool down at the end of your walk.

Use the right and comfortable shoes and clothes and don't forget to wear sunscreen.

Love Walking

After setting goals and preparing yourself, then the next step is how to enjoy walking without objections. What Ladies can do is for example invite family or pets and walk while listening to music with a strong rhythm to be more motivated.

So, walking a target of 10,000 steps per day can provide similar benefits as exercising 150 to 300 minutes per week. There's no need to force it all, just pick the ones that are most feasible for Ladies to do. Don't forget, enjoy the activity. Don't force yourself! For the sake of our health, right? There are still many other tips from Fitie, try searching the health or lifestyle section.

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