The experts at Harvard Medical School say walking may be one of the most powerful “medicines” available.

The simple activity of walking has so many powerful health benefits.

The latest research shows that sitting may be more harmful to your health than smoking. Luckily, getting up off the couch and going for a walk can put you well on your way to preventing everything from heart disease and diabetes to high blood pressure, depression, memory problems, and more.

Although you’ve likely been walking since you were about one year old, there are specific techniques that can help you avoid injuries, make walking more enjoyable, and increase the health benefits of walking.

Some Benefits of walking

1. Lower blood pressure
2. Fight heart disease
3. Reduce the risk for type 2 diabetes
4. Relieve depression
5.
Improve memory
6. Add healthy years to your life
7. Lose weight

Some Tips to help you get the best out of walking

1. A short post-meal walk is a great way to lower blood glucose levels

2. All-cotton socks may give you blisters.
Use synthetic socks, wear double layer of your all cotton socks or just invest in some pretty expensive socks designed for the purpose of preventing blisters

3. Short walks may be better for lowering blood pressure.

4.

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The best time to stretch is after your walk.

5. “Interval walking” can help you reap more health benefits in less time.

6. To increase the part of the brain thats critical for memory.
Walk briskly for one hour, twice a week. That's 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week

2 ways to prevent injuries when walking 

1. Stand tall. 
Leaning forward or hunching over makes it more difficult to breathe and can cause backaches.
To avoid this problem, extend your spine as if you were being lifted from the crown of your head.

Place your thumbs on your lower ribs and your fingertips on your hips. As you stand tall, notice how the distance between your fingers increases. 

2. Look up. 
Looking at your feet puts unnecessary stress on your upper back and neck.

Bring your gaze out about 10 to 20 feet in front of you. You’ll still be able to see ahead and you’ll prevent upper-body tension..

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