The simplest form of exercise that is very effective yet quite underestimated by most people is ‘Walking’. Though we often hear doctors to fitness trainers advising us to incorporate walking as part of our daily routine, we tend to take it lightly. If you do so, you may be missing out tons of benefits of walking.
Even if you cannot really invest time working out in a gym or do any other form of cardio exercises, walking regularly can help you a lot. As per Hippocrates, walking is man’s best medicine. We cannot deny the many benefits that walking every day can give us.
There are several proven studies around how just 30 minutes of walk every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It also can reduce risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some forms of cancer. The truth is that walking provides many of the same mental and physical health benefits as other aerobic exercises – but with less effort and strain on your body as it is a weight-bearing activity.
Primarily, walking is considered good for the heart. Its cardiovascular advantages include better circulation, which lowers blood pressure and heart rate, and improved cardiac output – the heart’s ability to pump blood throughout the body.
Keeping a track of how much you walk every day is a good practice. In the era of advanced mobile phones and smart watches, it has become all the more easy to track your step count on a daily basis. Fitness experts say that walking 8,000 to 10,000 steps every day is extremely effective in losing weight and staying fit. This does not mean walking alone would suffice. You also need to eat healthy, stay hydrated and sleep well.
Combining regular walking with a bit of strength training is considered ideal.
At times people tend to complain that they do not have additional time for walking. However, they forget that walking can happen in many ways. If your workplace is closeby, you can probably walk down instead of using your car or bike. You can take short walk breaks in between your work. Especially if you are working from home and sitting all day at your desk walking in between is something your body would really be thankful for. You could walk up and down the stairs instead of taking elevators; you can even make conscious efforts to ‘walk the talk’ – meaning start walking as you start talking to someone over the phone. Remember, it all adds to your step count. You can either do indoor walking or outdoors, the choice is yours but it is all worth it.
Any form of physical activity will have a positive impact on your overall health. However, walking in particular comes with a host of benefits. It counteracts the effects of weight-promoting genes. It reduces the risk of developing breast cancer. 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 also 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.
Brisk walking is considered even more beneficial. Compared to walking at an easier pace for a longer time, brisk walking provides unique benefits. The faster walking pace increases your heart rate; boosting and challenging your cardiovascular system in ways that easier walking pace do not. Research shows that a brisk walking programme can reduce subjective fatigue, increase working motivation, improve attention, and lower overall fatigue.
I read this thought-provoking line that said – “We live in a fast-paced society. Walking slows us down.” I could not agree more.