Walking is considered as one of the best exercises. One can walk anywhere and need no equipment for it other than good shoes. Whether you are at home or travelling, one can always find it as the easiest way to exercise. Benefits of walking are :
- it increases our blood circulation and improves cardiovascular fitness.
- Walking daily leads to strong bones as weight bearing stimulates bone making cells to function properly and make new cells which significantly reduces risk of osteoporosis.
- It helps in preventing diabetes and high blood pressure.
- Brisk walking also helps in burning calories and leads to weight reduction in obese people.
- It elevates mood as after walking body releases serotonin hormone which is a natural anti depressant.
- Waking is a form of aerobic exercise which also builds up muscles. It is gradual but long term walking helps tone out your thigh and leg muscles and increases muscle mass.
- According to a recent research study, walking reduces the risk of Alzheimer’s disease and dementia.
- Last but not least, walking acts like a stress buster. According to a study by Harvard, walking can also reduce sugar cravings and it also reduces risk of breast cancer.
- Even in cases of degenerative knee osteoarthritis, walking is recommended as it helps in easing off pain and joint stiffness.
- Walking is very good for strengthening heart muscles or say for better cardiovascular training.
Now , lets talk about how much of walking is sufficient? Earlier there was a lot of talk around walking 10000 steps per day. But Research has found that walking 5000 to 7000 steps per day is an excellent way to maintain good health and on e should not fret about reaching a target of 10000 as it gave no extra health benefits. In fact, CDC recommends 150 minutes of brisk walk every week to achieve a healthy level of exercise. Adding 30 minutes of extra walk in your daily routine can help you achieve this target.
It is advisable to walk slowly in the warm up phase and slowly pick up the pace. One can reach a target of 100 steps per minute. Although, walking is very good, one should be careful of weather and temperature while walking outdoors. Walking in excessive heat can lead to heat strokes. And in winters, one should avoid early morning hours and head out for a walk only after sunrise when the temperature is slightly warm, as in winters blood thickens and it increases the risk of heart attack.
So start up walking at a leisurely pace, pick up speed after some time and before you end your session slow down again to give cooling period to your muscles. Also keep yourself hydrated before and after walking to avoid muscle cramps. We at A&H physiotherapy clinic provide customized exercise protocols for your body type and health condition. You can visit us for further consultation at SCO 89, sector 40 chandigarh.
