Healthy Way for jogging

The things you need to consider when exercising on foot:

- Maintain posture in order to move more efficiently, it is head and shoved her back and buttocks slightly forward.
- Both feet should be within 5-10 cm can be achieved by driving the hips, knees, ankles, and feet to the tip of your thumb goes.
- Side rear tread heel first, with  foot wrist  slightly outwards.
- Swing your arms up to shoulder height naturally to increase the speed,
- rhythm and keeping the upper body still in harmony.
- Step widened make you run faster and thus more calories are burned in every step.
- We recommend wearing footwear. According to dr. Adnan Lees of the department of sport biomechanic at Liverpool Polytechnic in England, walking without shoes cause pressure on the soles of the feet muscles bigger. If you continue it could result in injury to the knee and ankle, even an interruption in the knees and hips.

Youth programs for older beginners:
1. Begin by walking for 15 minutes every time you exercise for two weeks, then added to 30 minutes the next two weeks. Gradually increase to 45-60 minutes a week.
2. Walks comfortably at a speed of approximately 3 km / hours (slow) or 5 km / hours (moderate) and increase to 6.5 km / hours  (fast).
3. Practice is constantly and regularly. If you feel more comfortable with a half hour instead of an hour each day for instance, do so. With 15 minutes in the morning and then 15 minutes late and 30 minutes during the day results are no different than doing continuously for an hour. But for best results, do less than 18 minutes each time you exercise. Walking exercise will be felt successful when performed on average 5 miles a day, five days a week with a speed of 8 km / h.