Aerobic fitness is important to all of us irrespective of age and gender, which can be improved by regularly raising the heart rate to a good working level for 15 to 60 minutes, by some aerobic exercise, such as ‘walking’.

Walking is the single most readily available exercise which will be :-

• enjoyable
• inexpensive
• requiring little skill.

When we go for a waling we must wear:-

• 'loose' fitting clothing
• comfortable walking shoes

We must walk every day at least for half an hour. Walking is a great social activity. We can walk:-

• with a friend
• in a group
• with family members.

We can join a 'walking club' or we may prefer to walk alone. We can use the walking time to meditate and relax.

We must change the places of our walking instead of walking in the same area. It is desirable to stretch both before and after we go for a walk.

A gentle warm up may be done before stretching, by moving the legs and arms for 5 to 10 minutes. Walking at a comfortable speed will improve heart - lung function.

If we walk regularly:-

• We will feel more confident, happy and relaxed.
• We can maintain our weight, cholesterol level and blood pressure.
• We can recover from the risks of heart problems, diabetes and stroke.

We must postpone walking if we have a temporary illness or when the weather is extremely hot or cold. During walking with somebody if we cannot carry out a conversation without having to gasp excessively for air, we should slow down, as we may be walking fast.

We must practice walking exercise daily and make ‘Walking-exercise’ a part of our Life.