Lady

 
The most natural exercise of the body is walking. It is a simple, safe and free exercise which does not require any special equipment and courses. Regular and energetic walking has a value for the body physiologically and psychologically.
It strenghtens the heart, lungs and blood circulation. It also speeds up metabolism and burns calories. It improves walking endurance, strenghtens muscles, decreases muscle tension, prevents osteoporosis.
If you are over at the age of thirty years, overweight, have health problems and take medicines, you should consult your doctor before starting a walking program. Warm up exercises relax back and leg muscles by increasing your heart rate and prepare your body for exercising. Firstly, you should start neither fast nor slow walking for ten minutes. Then you can extend the distance for following days. A good pair of trainers is required for walking. As walking cause sweating by increasing the heat of the body, you should wear comfortable and wide clothes. If you want to have more fitness, you can start a more strict walking program. Five or ten kilometres speed an hour is sufficient. People who walk for exercise should walk with fixed steps that increase heart and breathing rates. In order to increase flexibility and strength you need to walk at least every other day.
You should also add walking into your daily routine life. Instead of an elevator, use the stairs. Instead of getting on a bus, walk to your work or school. When you go shopping, park your car to the most remote area of parkland.