Walking, the safest form of exercise (JR 171)

Walking, the safest form of exercise (JR171)

Introduction

Walking is one of the main gaits of locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step. This applies regardless of the unusable number of limbs—even arthropods, with six, eight, or more limbs, walk.

Walking is simple, free, and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You don't have to walk for hours. A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise. Walking is a great form of exercise because it requires no special venue or fancy equipment. It can be done at any time and any place. A walking program can help you break the barrier into regular exercise and lead you to other ways to stay fit.  

What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking is an aerobic exercise; a University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. Walking is good for you in other ways as well.

Studies show that each minute spent walking extends your life by up to two minutes. Increased walking time mixed with healthy eating habits can lead to weight loss. You can also lower blood sugar, avoid mental decline, decrease your risk of heart disease, and sleep better at night, all by just getting up and walking!

Leave the car at home and get your steps in while doing some errands around town. Take a quick walk during lunch, or an after-dinner stroll before bed. Walk alone or with a partner. With this simple, fundamental exercise, the possibilities are endless.

If you don't exercise regularly, taking an extra 4,000 steps per day may help, even if you walk at a leisurely pace, a new study finds. Most people typically get around 3,000 to 4,000 steps per day doing any things such as doing household chores, checking your mailbox, or going grocery shopping. But if you regularly walk another 4,000 steps a day to reach a total of about 8,000 steps per day, there's a dramatic difference in whether you live or die over the next decade.

 Benefits of walking

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you:

·         Maintain a healthy weight

·         Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes

·         Strengthen your bones and muscles

·         Improve your mood

·         Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

 Technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

·         Your head is up. You're looking forward, not at the ground.

·         Your neck, shoulders and back are relaxed, not stiffly upright.

·         You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.

·         Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.

·         You're walking smoothly, rolling your foot from heel to toe.

Recommended manner and routine

Any shoes or trainers that are comfortable provide adequate support and don't cause blisters will do. If you're walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work. For long walks, you may want to take some water, healthy snacks, a spare top, sunscreen and a sunhat in a small backpack. If you start going for longer walks regularly, you may want to invest in a waterproof jacket and some specialist walking shoes for more challenging routes.

As you start your walking routine, remember to:

·         Get the right gear. Choose shoes, preferably branded shoes, with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Using sub standard shoes will cause skeletal and muscular injury. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.

·         Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.

·         Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

·         Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

·         Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.

·         Intensity. A brisk walk is about 3 miles an hour, which is faster than a stroll. One way to tell if you're walking briskly is if you can still talk but can't sing the words to a song.

·          

Set realistic goals                                                            

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread out this exercise during the course of a week. Also aim to do strength training exercises of all major muscle groups at least two times a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.

Remember it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of the week.

Track your progress

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year. Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer or fitness tracker to calculate steps and distance. There are now devices available that count the number of steps, monitor heart rate, record number of minutes exercised etc.

Stay motivated

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

·         Set yourself up for success. Start with a simple goal, such as, "I'll take a 5- or 10-minute walk during my lunch break." When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.

·         Make walking enjoyable. If you don't like walking alone, ask a friend or neighbor to join you. If you're energized by groups, join a health club or walking group. You might like listening to music while you walk.

·         Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, tell someone which route you're taking. Walk in safe, well-lit locations.

·         Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track. In any case it is recommended that you walk three days and then take a day off, this becomes important as you age as the rest day ensures that the body heals itself and gets rid of aches and pains .

Once you take that first step, you're on the way to an important destination — better health.

.Heart Benefits

Walking is helpful in improvement in heart health. Scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases .In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. So, make sure to walk for 4 hours or more a week to keep heart disease, cardiovascular disease, and stroke at bay.

Aids Weight Loss

Walking is a great exercise and helps you lose weight. Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car.  It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

 Regulates Blood Pressure

Walking can also help lower blood pressure. Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.

Fights Cancer

 Sedentary lifestyle is one of the causes of cancer, and this is where walking every day can help you. Scientists have found that walking can help in weight loss, thereby reducing the risk of cancer. Walking has been found to be helpful for that undergoing cancer treatment by reducing the side effects of chemotherapy. It can also lower the risk of breast cancer. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

 Improves Circulation

Walking can actually increase your intelligence. Walking helps to supply the brain with the required amounts of oxygen and glucose, which helps it function better. It also decreases the levels of LDL cholesterol, which clogs arteries, and hence reduces the risk of stroke. So, walking can help improve blood circulation, which helps the brain and cellular functions.  It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

Reduces Risk of Diabetes

A sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes. Walking every day can help control the blood sugar levels, which, in turn, can help you prevent type 2 diabetes. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

Strengthens Bones

Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance. Walking can also prevent arthritis and reduce the accompanying pain.

It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.  It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.

Strengthens Muscles

Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

 Improves Digestion

Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system  

 Boosts Immune Function

Your body’s immune system should function properly at all times to prevent infections, diseases, and death. Walking is a great way to boost your immunity. Walking at least 30 minutes a day can help bolster the activities of the immune cells, namely, the B-cells, T-cells, and the natural killer cells. It helps release the WBCs at a faster rate, thereby allowing your body to heal quickly. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Prevents Dementia

Dementia is a neurological condition characterized by gradual loss of memory and cognitive functions. It can eventually make you unable to perform day-to-day functions and totally dependent on others. Walking regularly at a moderate pace can help prevent dementia, improve memory, and build confidence in older individuals. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.

 Increases Lung Capacity

Walking can also increase your lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance  A medium-paced 60-minute walk (with breaks ) can do the trick.

Delays Aging

A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems. People who walk regularly not only look younger than their age , but they may also be younger on a cellular level, according to research published in PLOS One. The scientists found that cardiovascular exercise, like walking, can preserve or even lengthen your telomeres, the parts of our DNA that shorten as we age.  

Increases Age

 Research has shown that you can add up to seven years to your life by exercising daily, regardless of what you weigh. Even better, those extra years will be good ones as folks who walk are happier. A separate study found that people who exercise report feeling happier, more excited, and more enthusiastic about their future than their couch-potato brothers. Research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.

Helps sleep

 Researchers found that regular walkers had longer and better quality sleep. And for those unlucky few who still had insomnia? Walking helped reduce the number of sleepless nights they experienced

Helps Produce Vitamin D

Walking in the morning is a great opportunity for your body to produce vitamin D. Vitamin D is essential for bone strength and it prevents cancer, multiple sclerosis, and diabetes type 1. So, it is very important that you get at least 10-15 minutes of morning sun exposure, and walking is a great way to do so.

Reduces Stress

Walking can help reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of the stress hormones. Breathing in and out while walking can also help to breathe out the tension.

Uplifts Mood

Several scientific studies have proven that physical activity can help prevent depression. Walking is highly recommended by physicians and psychiatrists to help uplift mood. So, if you are feeling depressed or sad, you should just take a walk and get some fresh air to feel better. Whether you’re just having a down day or a down life, taking a walk can instantly lift your mood—especially when you go outdoors. Not only can walking make you less depressed, but according to a study published in the Archives of Internal Medicine, depression sufferers who took a daily walk showed just as much improvement in their symptoms as people on medication. In fact, 60 to 70 percent of the subjects could no longer even be classified as depressed. And a follow-up study found that the mood boost from the walk lasted longer than that of the medication.

Improves Memory

Japanese scientists have found that walking can help improve the memory of older patients . Physical exercise helps to increase the size of hippocampus while a sedentary lifestyle shrinks the hippocampus, leading to memory loss. So, walk every day to give your memory power a serious boost.

Increases Productivity

Walking regularly can also make you more active and energetic. This, in turn, can increase your productivity. Your memory, agility, and your reaction to different stimuli will significantly change for the better. Walking is as good for your brain as it is for your body. A comprehensive study of the effects of exercise on the brain found that it benefits all aspects of your mind, including memory, cognition, learning, reading and it even increases the size of your brain to boot. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and dementia

Increases Your Creativity

Walking also helps to increase your creativity. It helps calm your nerves and relaxes your brain. When you walk, you don’t have the pressure of a deadline or meeting a certain expectation. This helps your brain to think strategically and in a more sorted way. So, if you are stuck with a problem, take a walk!

Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking gets your creative juices flowing in all areas. A recent study published in Frontiers in Neuroscience found that walking improved both convergent and divergent thinking, the two types associated with enhanced creativity.

Eradicate allergies

Sidelined by sneezing, sniffling and itchy, watery eyes, thanks to all the pollen in the air? Your instinct may be to close all the windows and hide until winter, but your instinct might be wrong. According to a Thai study, researchers found that walking or running—even for just 15 minutes—can reduce sneezing, itching, congestion and runny nose by up to 70 percent.

Metabolic syndrome

The evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. Any cardio exercise, including walking, can stop metabolic syndrome and even reverse the damage, according to a study published in Circulation. But intensity is the key to revving up your metabolism. Rather than just taking a leisurely stroll, try alternating walking fast and slow.

Builds Social Support

Walking can help you build social support and make new friends who will encourage you to walk every day. You will look forward to meeting them. Also, you can walk to support a social cause. At the end of the day, you will be filled with positive energy and peace.

What Do You Need To Start Walking?

You need few basic things to walk.  

·         Walking shoes

·         Comfortable clothes

·         A bottle of water and an energy bar for long walks

·         If you walk to your office, wear your office clothes and a pair of comfortable shoes. You can change your footwear later at the office.

·         Waterproof jacket

·         Motivation – Absolutely necessary for at least the first 5 days.  

How To Stay Motivated For Walking?

·         Ask a friend to join you in your new exercise routine.

·         Go for a stroll with your friends or family in the evening or after dinner.

·         Walk to your nearest grocery store or a nearby place.

·         Think about the money you can save by walking.

·         Use a walking planner to find out the best walking route, measure heart rate, calories burned, count steps, etc.

·         Explore different paths every day.

·         Join a walking group.

·         Go on hiking trips.

·         Walk for a social cause.

Essential Tips

If you are new to walking, you cannot walk for long distances immediately. So, break up your walking routine. Start by walking 10 minutes every day. Gradually increase this duration to 30 minutes a day. Then, you can walk 30 minutes in the morning and 30 minutes in the evening. You should also gradually increase the pace of your walking. When you are comfortable enough, you can try to walk 10,000 steps a day. Take necessary breaks in between. And, of course, keep yourself hydrated.

People often consider walking more of a recreation than a sport, believing it less beneficial to your health compared to "real exercise." What these people seem to forget is that exercise is not measured solely in sweat. If included as part of a routine fitness plan, walking can get your heart pumping, muscles working, and fat burning—all of the things that a real workout is meant to achieve.

Cardiovascular Benefits

Walking at a brisk pace raises your heart rate to a moderate intensity level beneficial to your cardiovascular health. As a reference point, a brisk pace is one to where you are able to talk but won't have the lung capacity to sing. If you take your pulse in the moderate intensity zone, it should be between 50 percent and 70 percent of your maximum heart rate (MHR). Your MHR can be roughly estimated by subtracting your age from 220. In order to achieve tangible benefits, aim for a minimum of 30 minutes of moderate-intensity exercise per day, five days a week. You don't have to do it all at once; you can break it into sessions of no less than 10 minutes each.

1.      Start at an easy pace for one to three minutes to warm up.

2.      Increase to 50 to 70 percent of your MHR for 20 minutes.

3.      To cool down, slow to an easy pace for one to three minutes.

Weight Control

One of the benefits of routine walking is that it can help you control your weight or even shed a few pounds when combined a reduced-calorie diet. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity exercise per week to help lose weight. To maintain your weight, aim for 75 minutes of vigorous-intensity exercise per week. While 45 minutes of brisk walking can encourage your body to burn stored fat, it can only do so if you don't replace those fats in your diet. To the end, it is important to speak with your doctor or nutritionist to ensure you are burning more calories than you consume and that you do so safely.

1.      Start at an easy to moderate pace for 10 minutes.

2.      Increase to 60 to 70 percent of your MHR for 30 to 60 minutes.

3.      Cool down with five to 10 minutes at an easy pace.

Muscles and Joints

Walking is beneficial even if you are unable to do so at a brisk pace. Walking at an easy pace works your muscles and joints, improving your flexibility and strength even when you are not being aerobically challenged. Walking regularly is especially helpful if you are overweight or living with arthritis. By walking at a slower pace, you minimize the stress on your knees, ankles, hips, and lower back. While it doesn't have the cardiovascular benefits of brisk walking, low-intensity walking can slow joint deterioration and improve your mood and energy levels if done consistently. There is also evidence it can improve your metabolic health. just two minutes of low-intensity walking done every 20 minutes improved blood sugar control in obese people compared to those who simply sat or stood still. The same benefits can be extended to office workers who spend much of their day behind a desk. Getting up and walking for a few minutes can translate the better health irrespective of your age or health status.

 Quality of workout

If you are addicted to your fitness tracker and make an effort to reach 10,000 steps per day, you are certainly on the right track to achieving good health. But don't mistake the number of steps for the quality of a workout. Clearly, 10,000 steps done a low-intensity are unlikely to deliver the same health benefits as 5,000 done at a strenuous pace. When starting a walking program, be clear about your goals and what you need to do to achieve them. Higher quality trackers, like Fitbit, are able to analyze your steps and tell you how many have been done at an aerobic pace. If you want to ensure you are getting "real exercise," focus on that latter figure and not just the step count.

Five benefits of walking

1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.

2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.

3. It reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

4. It eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

5. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.