Too lazy for brisk walking? Here are 11 benefits for walking the talk
Can’t do vigorous exercise like aerobics, treadmill, cycling, and yoga? Who said that’s essential for keeping fit?
They are good and effective, no denying the fact but they are not the end all. Simply indulging in brisk walk in the nearby park or along the road is good enough to maintain your overall health. Unlike some other exercises walking is free and does not need and special equipment or training, and can be done any time of the day.
Make sure you are doing it right and are regular at it, and you would be amazed to see what good it can do to you. The best way is to wear loose, comfortable clothing and appropriate footwear.
Here is how talking those long walks can actually help you perform better:
1. Helps weight loss
It is said that 30 minutes of brisk walk burns 200 calories; and burning calories mean weight loss.
2. Prevents disease
Walking on a regular basis prevents or keeps in control many conditions. It reduces the risk of heart diseases and stroke and lowers LDL (bad) cholesterol, while increasing the level of HDL or good cholesterol as well as lowers blood pressure. It is believed that 15 minutes walk after each meal can reduce blood sugar level for over 24 hours.
3. Strengthen your bones and muscles
Walking not only prevents loss of bone mass in people with osteoporosis but also stimulates and strengthens bones, increasing their density.
It also tones your leg and abdominal muscles — and if you are in the habit of swinging your arms while walking, it also tones the arms muscles. If you are paying attention to you posture while walking, it can tone your abs and shape your waist too.
Proper posture for walking is having your head up; your neck, shoulders and back relaxed; your stomach muscles slightly tightened and back straight not arched.
4. Supports joints
The joint cartilage has no direct blood supply and gets its nutrition from the joint fluid that circulates as we move. Walking squeezes the cartilage, bringing oxygen and nutrients into the area. Not walking means you are depriving the joints of life-giving fluid, which can speed deterioration.
5. Energy booster
Brisk walk is the best way to boost your energy level. It improves circulation and increases blood supply to the entire body, helping you to feel alert and energetic.
6. Vitamin D
As essential as it is, it is a nutrient that’s hard to get from food. But if you develop the habit of walking outdoors during sunlight hours, helps you absorb vitamin D through your skin.
7. Lifts your mood
Like all exercises, brisk walk too has the ability to boost your mood. Activity releases feel-good endorphins into the blood stream, reducing stress and anxiety. And if you walk in a group and chat while walking, you banish feeling of isolation and loneliness.
8. Improves sleep
Studies have shown that people who walk an hour a day are more likely to ward off insomnia and sleep better.
9. Reverses the damage from prolonged sitting
If you are sitting all day behind your desk at office or on your couch at home, take frequent breaks for short strolls. Studies have shown that even short walks (three to five minutes) several times a day activates muscles and blood flow and reverses the damage caused to leg arteries.
10 Boosts immune system
Experts believe that 30-45 minutes of brisk walk daily can boost the immune system; people who walk or exercise on a regular basis fall sick less often.
11. Improves breathing
Oxygen is needed for proper functioning of the body, and it is the function of your lungs to provide oxygen to every cell in the body. Our modern sedentary lifestyles do not activate our lungs fully; they need movement and activity. Twenty minutes of consistent, moderately intense movement daily like a brisk walk is important to work out your lungs. It also helps to cleanse the lungs of the environmental pollutants, allergens, dust and smoke that enter our lungs on a day to day basis.
Walking is a good and safe exercise but as with other exercises one should be careful and never over do it, especially if you are above 40 years and haven’t exercised in a long time; plus if there is any problem such as shortness of breath, chest pain etc. it is better to consult a doctor.
Published in Dawn, Sunday Magazine, October 25th, 2015