FOR PEOPLE WHO WANT TO START RUNNING OR WALKING
WALKING
Start with slow walks.
Keep the duration up to 2030 min in the beginning.
Take care of hydration. Drink water pre and post walk.
Walk on alternate days for more benefits, one can do some yoga or other exercises on rest of the days.
Increase the duration by 5 min every week.
Max duration of walk to be
45 min, try increasing speed as you progress.
Take rest — a day off can refresh you physically and mentally.
RUNNING
Start with a mix of run and walk. That is running for as long as you can, taking a walking break when and if, you run out of breath.
Start with a short duration, this will help your dormant muscles get conditioned to the new task in hand.
Dress up suitably, if your attire does not let the sweat dry and keep soaking it, you may feel drained sooner.
Take care of your water and salt intake. During an intense workout, we lose more salt and water than normal.
It’s important to do a warmup and cool down. This basically means just do some basic stretches to mobilise your body before the run, and post the run just some static stretches, or even an easy walk may help.
Increase your running distance slowly, week on week.
Make sure you eat well balanced and nutritionally rich diet. When you start any exercise routine, it’s advised to cater to the extra needs of your body.
Do not try to achieve too much too soon, it may lead to injuries.
Women lose more muscles than men, traditionally. It is thus important to ensure your diet is suitably supported with protein iron and calcium to be able to support any physical activity.
Men normally have a stiff body, and hence need to work more on Yoga and stretching to ensure that they remain injury free.