What you should know about Walking
Walking burns calories. We stay fit.It is heart healthy.Put one foot in front and the other at the back.A weeklong walking can burn up to 1300 calories.To find your healthy weight use BMI(Body Mass Index) calculator which is available free on internet.
Walking is a good exercise.If you want to start with exercise,start with walking.It is very beneficial for health.Start by walking for 30 minutes.Gradually as you get comfortable with it,keep on increasing the time.Walking loosens our joints,relaxes our nerves,relaxes(vasodilates) our arteries.Perspiration during walking helps us loose salts,a notorious cause for hypertension.Not only this,walking also improves our functioning of muscles.It burns calories,so a good news for overweights.My father who is a doctor by profession told me all this.He says,"don't wait for anyone,start right away.The more number of days you walk,the more you are going to live."
How you can go for a walk if you live in a busy and crowded place?
If you live in a place where there is no road,suppose a market place,you can do the following:
1. You can climb the stairs from the flat,instead of using lift or escalators.Climb by stairs for one floor,when a lobby or verandah comes walk to the other side of building.There,if you find another set of stairs,repeat your walk to the other end,and use stairs there to walk.This will improve your cardiac strength.
2.You can go and fetch vegetables,milk,bread,newspaper on foot.
3.If you are travelling by bus,get down one station earlier and go the rest of the distance on foot.
4. You can park your car a little distance away on another parking and travel the rest of the distance on foot.
But before you start on walking exercise ensure that--
Before taking up walking ensure that you are not suffering from the ailments mentioned below-
1.Disease of joints,specially disease of lower limbs.
2.Generalized swelling all over body.
3.History of faintness,vertigo,other neurological disorders.
4.Low blood sugar(Diabetes Mellitus patients).
5.Disease of Kidney.
6.Disease of forgetfulness.
Consult your doctor,if you are suffering from any of these before you take up walking.
You should walk for at least 45 minutes daily.
1. People who are heavy weight should start with a slow walk.As they develop stamina they can make it brisker.
2. People who are light weight can start by brisk walking,if they are not suffering from any kind of ailment.
Most people walk for burning calories.They want to look slim,trim,give shape to their body,increase stamina and to increase flexibility of joints and muscles.
An interesting fact is that we burn 100 calories per mile if you are average in weight(150 pounds or 70 Kg).If you are overweight more calories will be burnt.People who are heavy weight should take care of themselves while walking as they may get hurt,they may fatigue more and exhaust.They should watch out their speed of walking.
1.Research suggests,walking has a special relation to creativity.Philosopher Friedrich Nietzsche (1889) wrote,“All truly great thoughts are conceived by walking” (Aphorism34). Latest research puts these observations on solid footing.
2.BBC news says,“Going for a brisk stroll could play an important role in fighting depression.”
3.One in 14 people who are over 65 and one in 6 people over 80 are affected by Dementia.Being active,protects our brain function and exercising regularly reduces dementia risk by up to 40%.According to Age UK,people who are old and walk 6 miles or more every week can avoid shrinkage of brain and preserve memory as the years pass by.
4.It brings up vitamin D levels.
5.It makes us happy.
6.It tones our body.
Thus we can see how walking is good for health.
Do you wish to walk after reading this article?
Benefits of walking suggested by research
Walking reduces the anxiety which is associated with stress
Carmack, C.L., E. Boudreaux, et al., ‘Aerobic fitness and leisure physical activity as moderators of the stress‐illness relation’, Annals of Behavioral Medicine (1999) 21(3): 251–7: http://www.springerlink.com/content/488406687w963150/
Short walks where older adults set their own pace for it increase energy levels
Ekkekakis, P., S.H. Backhouse, C. Gray and E. Lind, ‘Walking is popular among adults but is it pleasant? A framework for clarifying the link between walking and affect as illustrated in two studies’, Psychology of Sport Exercise (2008) 9(3): 246–64: http://www.sciencedirect.com.proxy.lib.sfu.ca/science/article/pii/S14690 29207000337
Sleep improves with walking
Fritz, T., et al., ‘Effects of Nordic Walking on health‐related quality of life in overweight individuals with type 2 diabetes mellitus, impaired or normal glucose tolerance’, Diabet Med. (2011) 28(11): 1362–72 http://www.ncbi.nlm.nih.gov/pubmed/21658122
Light to moderate walking reduces risk of coronary heart disease in women
Lee, I.M., K.M. Rexrode, N.R. Cook, J.E. Manson and J.E. Buring, ‘Physical activity and coronary heart disease in women: Is “no pain, no gain” passe´? JAMA (2001) 285(11): 1447–54: http://www.ncbi.nlm.nih.gov/pubmed/11255420 Note: this study was conducted on a cohort of women only
Walking is an example of moderate physical activity.It can reduce risk of developing type 2 diabetes
Hu, F.B. et al., ‘Walking compared with vigorous physical activity and risk of type 2 diabetes in women’, JAMA (1999) 282(15): 1433–9: http://jama.ama‐assn.org/content/282/15/1433.short
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Tips for Walkers-
1. Before going for a walk,avoid foods and drinks for an hour.
2. Wear properly fitting shoes to avoid injuries to toes,knees,ankle and hip joints.
3. Don't walk on uneven surfaces,they can cause extra friction on joints.
4.Don't walk on lanes with heavy bushes,they may have snakes nearby.
5. Don't walk during intense cold,it may cause vasoconstriction thereby raising blood pressure.
6. If you are a diabetic,carry glucose biscuits with you as you may unknowingly suffer by