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.
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.
