Brisk walking provides numerous health benefits. It can help keep your heart healthy by reducing hypertension and diabetes risk, while also helping you maintain a lean body and enhancing brainpower. When starting a walking routine, be sure to wear proper shoes, stay hydrated, and stretch before picking up your pace. While treadmills are convenient, walking outside burns more calories since the uneven terrain requires more effort. A daily brisk walk of just 30 minutes can significantly improve both physical and mental well-being.

1. benefits of
Brisk Walking

2. CONTENTS
3 ADD EFIL OT DAYS, NOT DAYS OT EFIL
4 PICK WAGIKLN AS A HABIT
5 BEEFOR YOU ARSTT
6 PARCITCE OSME ERSTCHGIN BEEFOR WAGIKLN BIKLRSY
7 AELNR THE GIRHT POSTUER
8 CAEILOR CHART
9 AIKRSHMA - E- AKDAM
10 AERTDMIL VS BIKRS WAGIKLN
11 A EFW MEOR AFCST

3. ADD LIFE TO DAYS, NOT DAYS TO LIFE
Live for the now. Live for the moments that punch you in the
stomach and leave you breathless. Live for the moments that
adds value to your life.
Don’t come at life as if it’s a race to see who lives the longest.
Because that’s a race you’ll win with no smile on your face. All
what makes you a winner is your health and spirit.
So, nourish your spirit and care for your health because
HEALTH IS WEALTH .

4. PICK WALKING AS A HABIT
Walking is one of the best way of keeping good
health. You may have a busy life but still you should
try to start walking at least for 60 minutes ideally in a
day because it actually helps in keeping you healthy.
Even 30 minutes is good enough in starting which
may be increased gradually.
This kind of aerobic fitness also helps in lifting your
mood and improves your quality of life.
The next time anyone asks you about your habits, do
mention walking as one of them.

5. BEFORE YOU START
It is very important to get a good pair of walking shoes for
oneself as cheaper quality shoes are going to give you ankle
pain and other negative effects.
Also before and while walking one should drink water
because it involves loads of dehydration and the body
should be properly watered for better results.

6. PRACTICE SOME STRETCHING BEFORE
WALKING BRISKLY
Reach Wall Push Knee Pull Leg Curl Hamstring
Reach one arm over
your head and to the
side. Keep your hips
steady and shoulders
straight to the right.
Hold for 10 seconds and
repeat on the
other side.
Lean your hands on
a wall with your feet
about 3 to 4 feet away
from the wall. Bend
one knee and point it
towards the wall. Keep
your back leg straight
with your foot flat
and your toes pointed
straight ahead. Hold for
10 seconds and repeat
with the other leg.
Lean your back against
a wall. Keep your head,
hips and feet in a straight
line. Pull one knee to
your chest, hold for 10
seconds, then repeat
with the other leg.
Pull your right foot to
your buttocks with your
right hand. Stand straight
and keep your knee
pointing straight to the
ground. Hold for 10
seconds and repeat your
left foot and hand.
Sit on a sturdy bench
or hard surface so that
your left leg is stretched
out on the bench with
your toes pointing up.
Keep your right foot flat
on the floor. Straighten
your back, and if you feel
a stretch in the back of
your thigh, hold for 10
seconds and repeat with
your right leg (If you do
not yet feel a stretch,
lean forward from your
hips until you do feel a
stretch) .

7. LEARN THE RIGHT POSTURE

8. CALORIE CHART
Time In Minutes
Distance (Miles) Calories Burned Leisuerly Fitness Brisk
3 mph 5 mph 6 mph
1 100 20 12 10
2 200 40 24 20
3 300 60 36 30
4 400 80 48 40
5 500 100 60 50
6 600 120 72 60
7 700 140 84 70
8 800 160 96 80
9 900 180 108 90
10 1000 200 120 100

9. KARISHMA - E- KADAM
Brisk walking has enormous benefits on health. A few of them are :
Way to a healthy heart
Reduces hypertension and diabetes
Minimise the risk of cancer
Freshens the mind
Provides protection against miscarriage
Improves sexual disorders
Helps getting a leaner body
Enhances brainpower

10. TREADMIL VS BRISK WALKING
Walking briskly is a great workout option that’s easy on the joints or one which you can squeeze into your
workday. You could hit the gym and walk on a treadmill, but if you want to burn more calories, here are three
reasons you should take your walking feet outside.
A treadmill belt is flat, consistent, predictable, and constantly moving. All these factors mean it doesn’t take
much effort to propel your body forward with each step. On the contrary, if you take a walk outside, you’re
constantly having to react to uneven roads, or obstacles such as people, holes, or sticks. This strains your
muscles more than using a treadmill, which translates to extra calories burned per minute.
You can pump up the incline on your treadmill to work your butt and thigh muscles, but you can find even
steeper hills outdoors. The steeper the incline, the more calories you’ll burn, so when you head outside be sure
your workout includes some major hills.
Stepping outdoors for your workout is much more inspirational than a repetitive walk on your gym’s treadmill.
The beautiful landscape, fresh air, and constantly changing environment has been shown to inspire people to
walk longer. Increase the duration of your workout, and you’ll end up burning more calories.

11. A FEW MORE FACTS...
Mortality rates among retired men who walked less than one mile per day were almost twice
as much as those who walked more than 2 miles per day.
Walking helps prevent osteoporosis. Research shows that postmenopausal women who walk
around one mile per day have higher whole-body bone density than women who walk less.
A 20-minute walk, or about 2,000 steps, equal a mile.
The most popular form of exercise in the United States is walking.
Walking is the only exercise in which the rate of participation does not decline in the middle
and later years.
Going for a walk is a great way to reduce stress and promote an overall sense of wellness.

12. Thank you
By Team