Walking is becoming a favorite pastime for fitness, but not for the large majority. Those who take a daily walk belong to a microscopic minority, especially in this part of the world.

A recent survey shows that just four percent of residents in Saudi Arabia and elsewhere in the Gulf walk on a weekly basis, compared to 40 percent in the UK. Despite world-class pedestrian-friendly atmosphere, culture of walking is still missing in this part of the world. 

A new study conducted by RYN Middle East, the sponsor of the Seoul Olympic Sports and the international manufacturer of functional shoes, reveals that just four percent of UAE residents walk on a weekly basis, in spite the fact that the walking infrastructure in the UAE is well advanced compared to most countries in the world.

“Walking makes us live longer. Walking 150 minutes per week makes a person lose seven percent of the body weight (12-15 pounds), which reduces risk of diseases. Walking strengthens heart and is also good for the brain and the bones. It also helps alleviate symptoms of depression, improves fitness and enhances physical function,” says Dr. M. Ashfaq Konchwalla, consultant orthopedic and sports surgeon at Dubai-based Medcare Hospital.

The study also revealed that a large chunk of people do not walk properly. If every adult extended their physical activity to 30 minutes of brisk walking, each person would burn off more than enough to compensate for the extra 100 calories they are eating not to mention increasing physical activity. The study also emphasized that the right way of walking increases percentage of body fat burned, boosts energy levels and reduces health risks.

The foot and ankle contain 26 individual bones, 33 joints, ligaments and muscles, tendons, blood vessels, nerves and tissues. All these foot components combine to provide the body with support, balance and mobility. Feet are one the most utilized pillars of the human body. They are constantly under stress when walking. They work for us the whole day, whether we stand, play, run, or walk. Structurally, the foot has three main parts: The forefoot, the midfoot and the hind foot. A network of muscles, tendons and ligaments supports the bones and joints in the foot. There are muscles in the foot that give it its shape by holding the bones in position and expand and contract to allow movement.

A cross-section of people interviewed in Jeddah say there is a great dearth of well laid out walkways across the Kingdom. People tend to walk around stadiums, gardens or just along the street in their neighborhood, literally wading through thick traffic.

Some of the Gulf states are toying with the idea of providing comfortable walkways. For instance, Dubai is planning to build air-conditioned walkways to link major buildings and encourage more people to walk around the city. Walking is one of the safe modes of mobility, which has good health benefits. It is also an economical mode of mobility that saves time compared to vehicles, particularly in congested places and during peak times. This is very important to enhance the culture of walking in the city. The walkways, called pedways, will link major buildings, shopping centers, metro stations and bus stops together. The aim is to make Dubai a pedestrian-friendly city and encourage people to walk to cover short distances.

Proper walking straightens the spine, strengthens back muscles and reduces stress on joints, says Dr. Manzoor Qazi, consultant orthopedic and sports surgeon who is associated with three of Jeddah’s hospitals. He says walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing and desire.

How to start walking for fitness is usually the most commonly asked question. Following are some tips from doctors and fitness experts:

Make a small beginning with a 10-minute walk and walk back. Do this every day for a week. Once you find this easy, add five minutes to your walks the next week, and keep adding five minutes until you are walking as long as desired.

Walk tall and watch your posture. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.

Be sure to drink plenty of water before, during and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up, flexibility drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention. The toughest thing about starting a fitness program is developing a habit. Walking daily will help. A minimum of five days a week is a good goal. You should walk fast enough to reach your target heart rate, but you should not be gasping for air.

After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:

If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a “talking” pace. Talking pace means you have elevated breathing, but you can still carry a conversation.

To improve cardiovascular fitness you should walk three to four days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.

Once you can comfortably walk for 30 to 60 minutes five to six days a week you may want to put more “umpf” or speed into your routine. Follow these easy tips for walking faster, or for some real speed learn to race walk.

Growing medical evidence shows that access to the natural environment improves health and wellbeing, prevents disease and helps people recover from illness. Experiencing nature in the outdoors can help tackle obesity, coronary heart disease and mental health problems.

The natural environment offers many benefits for health and wellbeing: It reduces stress levels, encourages people to be more active that is very good for health. It helps people avoid getting ill and keep stable once they have got an illness and people live longer if they live near areas of green space.

Programs providing regular health walks, which create strong links with the natural environment, could be greatly expanded. The UK has one of the highest death rates from heart disease in Europe, with 115,000 dying prematurely each year. People using the natural environment keep active longer and adults who become more active halve their risk of dying early from heart disease.

Finally, if you’re new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine. “What better time to start this simple fitness program than during Ramadan,” says a fitness programmer.