Benefits of walking

To remain healthy and active walk regularly. 

By Mahmood Hussain, Monday 18th July 2019, the article is written for   BABY FIRST PAKISTAN and on Facebook.babyfirstPakistan and other social media such as LinkedIn, Twitter and so on. Writer Mahmood Hussain is from Karachi Pakistan

Below are the listed benefits of walking and especially for brisk walking:  

  • Waling regularly increases the fitness of heart and lung. It improve and maintain overall cardiac and pulmonary function.
  • Key to lose weight.
  • It reduces the chances of heart attack and stroke.
  • It overall improve the condition of high blood pressure, diabetes and high cholesterol level.
  • Reduce muscular and joint pain and even stiffness of muscle are also reduce.
  • It leads toward stronger bones and improved the body balance.
  • It enhances memory function and reduces chances of cancer occurrence.

Walking is the simple activity to keep you healthy.

This habit of walking regularly has many powerful health benefits. Courtesy of Harvard Medical School, for more and in depth detail please do visit at:

Experts recommend to walk 40 minutes per day for minimum of 5 days a week

If you visit your physician for routine checkup or feeling distress. Than your doctor will go for checkup. It is not surprise he will prescribe and stress you to walk regularly. It seems to be simple activity which make you healthy, wealthy and wise. 

Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention. (CDC) says the walking is closest thing to the wonder drug for remedy.

Walking is an ideal form to have healthy life.

It is good activity to trim your waistline.

Keep us motivated, active and agile

For further reading please read article having headline “walking trim your waist line and improve your health” by courtesy of Mayo Clinic Staff.

We need to have a will and determination to walk the way to fitness on daily basis.  It is best to start from today and keep it as regular habit.

Understand the benefit of walking. 

Start and maintain this simple physical activity on daily basis, it should not to be complicated 

Brisk walk on daily basis of 30 to 40 minutes, may help us in maintaining healthier life. 

This simple activity will help all of us to maintain the following condition: 

Maintain healthy weight

Prevent or to manage various biological disease conditions such as high blood pressure, diabetes, cardiovascular and it improves overall mood.

Bones and muscle are strengthen 

It improve the balance and coordination of various activity.

It is essential to tune up yourself for regular brisk walk from normal walk which was initiated as startup. Brisk walk will have far greater health benefits.   

It is advised to convert your normal walk towards brisk walk, which is refer as setting pace fitness stride  This requires good posture with purpose full movement Proper walking technique, it is mentioned in detail provided by Mayo Clinic report are:

  • Keep your head up and straight
  • Look forward and not at the ground
  • Shoulder movement should be natural and relaxed.
  • Maintain your back straight, it should not swing forward or backward
  • Look straight and forward and not at the ground.
  • Keep your chin straight and it should be parallel to the ground.
  • During brisk walk stomach muscle should be tightened and your back should be straight and neither curved forward or back ward.
  • Free arm movement and having slight bend in knee.
  • Walk smoothly and roll your foot from heel to toe.

If you are prepare and willing to walk routinely, please remember to follow the followings:

Have the right gear and mental attitude to initiate the journey of brisk walk.

Do have the proper sports shoes recommended for walking which will provide proper arch support and needed cushion with comfort to your feet.

Wear proper and comfortable clothing which suites as per weather condition.

If walking after Fajar prayer and it is still dark outside, this can be either in morning or evening walk than please do wear bright colors clothes which can be visible from safe distance.

If we are walking outdoor with in Karachi it is common to see open sewerage line and damage sidewalks and footpath. We need to take necessary precaution and steps to protect yourself. 

It is good to walk in Public Park or designated places to walk.

If weather is not permitting us to walk especially during rainy season or severe cold and hot summer weather, find suitable alternate to walk in limited available space.  


How to initiate brisk walk as well as end of the walk?

It is recommended to initiate the walk slowly for the first five to ten minutes. This will warm up the body and muscle and make ready for brisk walk and exercise. 

The same technique we have to apply to cool down our body at the end of the walk that is after 30-40 minutes.

You need to have proper attire which means wear comfortable clothes which should be suitable for the type of weather is prevailing.

Choose comfortable and recommended shoes for walking / running. 

Outdoor track if you choose for walking, it is important to avoid foot path which are cracked, or having uneven turf. What I recommend with in the SARRC countries, consider especially Pakistan and Karachi please do walk in the Park situated nearby your area. There will be no wild traffic. Parks with walking track is quite safe and suitable for brisk walk. 

If walking on footpath, road side and streets please avoid the paths which have uneven surface, and potholes.

If weather is harsh and not suitable than do avoid brisk walking.

As soon you plan to go for walk, first thing is to walk slowly for 5-8 minute this will help in allowing your body and muscles to warm up, secondly this will prepare your body for exercise.  

When you have nearly done your brisk walk and exercise than please do walk slowly  for5-10 minutes to cool down your body .

Warming first your body and later cool down your body at finish stage is essential to remain fit and healthy.

Article written by Mahmood Hussain for Baby First website, facebook, linkedin, twitter and other social and digital media

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