Walking is so simple and accessible form of exercise, which is very important for age groups.It has been prom to yield numerous health benefits.
Walking is considered as a low-impact workout, which is suitable for individuals of all fitness levels,ages and lifestyles.
Walking: the most ancient experience – and still the best modern exercise
Regular walking has the potential to improve one’ s physical and mental well-being, muscle strength to mental clarity and stress relief.
Walking can also burn calories and increase their metabolic rate.Regular exercise such as walking can lower blood pressure, improve blood sugar levels and increase levels of good cholesterol (HDL) contributing to a healthier cardiovascular system.
A lot of Research has shown that walking as a workout can also positively impact on mental health. The act of walking stimulates blood flow to the brain, enhancing cognitive functions such as memory and attention. As well as,it also reduces the feelings of stress, anxiety and depression,as it helps to release hormones like endorphins and serotonin.
Walking also exposes individuals to fresh air, sunlight and calming sounds of the nature.
Walking can also improve muscle strength, and flexibility. Walking helps to maintain flexibility in the hips,knees and ankles, reducing the risk of injury and discomfort during everyday activities.
So, make your walks a workout follow some tips,it might be useful:-
1) Set a goal – Determine how long you want to walk, whether you will measure your time or distance and achieve the set goal.
2) Warm-up and stretch – Before starting your walk , take a few minutes to warm up by marching in place or doing some light jogging and then stretch your legs,hips, and back muscles.
3) Mix-up – Change your walking route to include inclines,stairs and uneven terrain to engage different muscle groups and add variety to your workout.
4) Insecure your pace- try walking faster than your usual pace for short intervals throughout your walk. Aim for 5-10 minutes of brisk walking at a pace that makes it challenging for you to carry on a conversation.
5) Work your core- While walking, engage your core muscles by keeping your body upright,chest open and shoulders relaxed. To incorporate more core walk , consider incorporating walking lunges,side steps or Russian twists during breaks.
6) Use upper body resistance – Bring handheld dumbbells, stretch cords or resistance bands along for your walk and incorporate upper body exercises like biceps, curls, tricep extensions or rowing motions.
7) Cool down and stretch – Finally, take a few minutes to cool down by walking slowly and then stretch your legs, hips and back muscles again.
Walking is the best possible exercise.Habituate yourself to walk very far.
So, walking is a practical approach, low-impact exercise that can yield substantial health benefits with intention and consistency.
So, by transforming simple walks into structural workout, individuals can effectively manage their weight, reduce the risk of chronic diseases, boost their mental health and improve their overall fitness.
Dr.S.k.jha
DocWorld 