Now that the summer is in the air, it is time to have a look at yourself. Do you see all that ‘gaajar ka halwa’ or those ‘garam gulab jamuns’ showing on your body? Are you able to fit into those skimpy tops and the hot pants you bought last summer? Most of us pack away a lot of calories and consequently a lot of flab in the winters. And now its time to get back into shape. No matter what age you are, or how hard pressed for time, one form of exercise suits everyone…and that is walking.

Why you should walk?

• Walking is a great means of transport. If a thirty-minute walk can get you to work, you not only get regular exercise, but also save on fuel.

• Walking, as compared to other means of transport, is most environment-friendly. There is no air pollution, noise pollution or road congestion.

• Walking helps in achieving weight loss. A 60 Kg person, walking at around 3 mph, can burn around 200 calories in an hour.

• Walking reduces anxiety, depression and therefore is a great stress-buster.

• Walking helps in reducing joint pain and period pain in women.

• Regular walking can help in preventing hypertension, heart disease, certain kinds of cancer and osteoporosis.

Tips for healthy walking:

• Walking may seem less vigorous as compared to other forms of exercise, but it is still important to include stretching, warming up and cooling down in your exercise schedule. This will increase flexibility and prevent damage to muscles.

• To get maximum benefit out of your walk, your target training heart rate should be 60-90% of your maximum heart rate. You should be able to converse even if it is slightly halted.

• Keep yourself well hydrated during exercise. If you are going out for a walk, carry a bottle of water with you.

• Wear loose and comfortable cotton clothes that help your body lose heat.

• Encourage a friend to walk with you. As you walk together, you will feel motivated and may end up walking more than you would have done alone.

• If walking alone, carry some music and earphones with you. This is a great way to beat boredom and increase the duration of your walk. One word of caution here, do not use your earphones when walking amidst traffic on the road. You might just end up walking your way to the hospital!!!

• Wear comfortable walking shoes that provide support to the feet. You should buy shoes in the afternoon, as that is the time when your feet swell to their biggest size. Also you should know when to throw away old shoes, or get them resoled.