Summer came too quickly for some of us, and now that it is here, we must take advantage of the good weather to increase our activity and plan a walking program for ourselves, friends, family, and/or organization. We must also take advantage of the abundance of fresh fruits and vegetables. And most of all, remember to drink plenty of water and hydrate ourselves to prevent dehydration and get rid of toxins from our bodies.

Walking is highly recommended as one of the most beneficial activities that we can all adapt, regardless of age and individual physical fitness. To receive the full benefits of walking, we must know how to walk properly, when to walk, and what to prepare before walking. Most of us may not realize that although walking is a very simple activity, we could cause some damage to our body if not done properly.

Simple Rules for a Walking Program:

• Have the right and proper shoes and clothing.
  
  
  • Ask the advice of any fitness expert or a medical professional if you are unsure.


• Beginners need to start with slow, short sessions and gradually build endurance.
  
  
  • Stretch and warm up first.
  
  
  • Do not make any sudden jerky or pulling movements with ankles and knees when stretching.
  
  
  • Pace yourself and walk short distances at first.
  
  
• Be aware of posture when walking.
  
  
  • Hold stomach and buttocks muscles in and look forward.
  
  
  • Maintain an easy and natural stride with shoulders squared outwards.


• Be sure to drink plenty of water before, during, and after walking.
  
  
  • Some doctors recommend eating a small fruit or some raisins before walking.


• Be sure to check with your doctor for advice before you begin a walking program if you have any health concerns or medical conditions.


• Increase time, distance, and pace as you progress with your stamina and endurance.

After you have developed the habit of walking, here are some guidelines depending on your individual goals:

For general health benefits:

• Walk 30 minutes a day, most days of the week, at a "talking" pace.


• Talking pace means you have elevated breathing, but you can still carry a conversation.


• Friends are wonderful to have when walking.

For improved cardiovascular fitness:

• Walk a very fast pace for 20 to 30 minutes, three to four days a week.
  
  
  • At this pace you are breathing hard, but not gasping for air.

For weight loss:

• Walk at a brisk pace for 45 to 60 minutes, a minimum of five days a week.
  
  
  • Once you can comfortably walk for 30 to 60 minutes, five to six days a week, you may want to put more "oomph" or speed into your routine.

Lastly, it has been said that the organs of our body have sensory touches at the bottom of our feet, and if we massage these points, we will find relief from aches and pains. This is covered in great detail in acupressure studies or textbooks. They are usually shown as points and arrows indicating which organ it connects to. It has been pointed out that the heart is located on the left foot and the nerves connected to this organ terminate here.

God created our body so well. He gave us the gift of walking so that we will always be pressing these pressure points and thus keeping these organs activated at all times.

So, keep walking...