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One step at a time

Getting bored of walking? Here are some tips to get the zing back into your routine

A PLEASURABLE ACTIVITY For the body and mind PHOTO: K.ANANTHAN

Her day begins at 5.30 a.m. Even before the sun spreads its rays, lecturer Bandhumathi puts on her shoes and starts walking in Race Course. This 40-minute activity in the uncluttered morning hours has now become a part of her routine. Without it, her day is not the same.

For some, walking may initially seem boring, but once it is made a habit, the boredom will vanish. Those who avoid walking can come up with excuses galore. The first will usually be a hectic schedule that leaves them with no time to exercise. Like Premkumar, a pastor, who decided to set apart some time to walk every day. He started off enthusiastically but soon lost interest. "I no longer walk due to my hectic schedule. Also, it is not interesting to walk alone," he says.

Bandhumathi, who also felt this way initially, says, "Now, even if I fail to walk one day, I do it the next day without feeling guilty about it. This spirit helps in developing walking as a habit."

The first step could be deciding the time, the place and the duration of your walk. Setting goals in walking does encourage you, because you know the target you are working towards. Most of those who walk set a time by which they should cover a particular distance. This habit develops timekeeping and goal setting.

Some complain that they do not have sufficient space. Living in a flat or in a jam-packed locality makes it difficult to find space for walking. But treadmills can solve this problem.

For Kamala Duraisamy, a member of the Kovai Race Course Gym and Walker's Club, walking is a hobby and she sets aside an hour-and-a-half in the evening for it. While she walks because she loves it, there are those who walk because they have to.

"Walking helps in cardio-respiratory circulation. As we walk, the air we breathe in helps refresh our lungs which helps in blood circulation," explains Sathya, a trainer at Fitness One.

Another advantage in walking is that it strengthens the muscles and the bones of the leg. Regular walkers feel walking energises the internal organs.

Sometimes, even if you walk regularly, there might be no perceptible health benefit. It means that you are not following the right technique. Whatever be the reason why you walk, here are some ways to get the best out of it.

"Posture is the most important in walking. Keep the back straight. And, taking long steps does not help. The ideal gap between two steps is a foot," says Jagadish, a trainer.

Also, in every step, the heel should be the first to touch the ground, followed by the toes. As you walk, remember to take deep breaths, which empowers the respiratory system, he adds.

Swinging the arm is good, but the shoulders and hip should not move along with it. Leaning forward doesn't help in walking. But, it is recommended for running and jogging.

Though office schedules don't allow many to walk in the morning, that is the best time to go for a stroll. For, the body and mind are still fresh.

And, if your shoes hurt after a round at the walking track, it is time to get a new pair. Make sure that the heel is cushioned, for it helps take the stress off the bones and the knees. The shoes should be flexible and go along with the movement of the feet. Also, make sure to pick a size that allows for some space between the toes and shoes. This aids in walking easy. Some brands offer specific shoes that make walking a pleasurable pastime.

SHARON PREETI

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