Walk to Embark On Your Journey to Good Health

Walking Recharges Every Organ of Your Body

Walking is the most common physical activity among adults across all age groups. Feasible for everyone without any cost, be it children, elderly, people with disabilities or even those on crutches, walking is an excellent way to be more active. If you have never tried any physical activity previously and is eager to pursue one, start with walking.

Why Should You Walk?
Brisk walking helps an individual in umpteen ways. It aids to:

• Improve fitness quotient
• Burn calories
• Strengthen bones & muscles
• Reduce the risk of diseases such as high BP, high cholesterol, high blood sugar and heart disease
• Make you feel relaxed and stress-free
  
  

Is Walking Suitable for Everyone?
While walking is the simplest physical activity that can be performed by any individual, there are certain individuals who need to meet their physician before starting to walk.  This includes:

• Individuals with chronic diseases such as diabetes, heart disease or high blood pressure.
• People over 40 years of age who have been inactive.

If you have already started the activity and feel dizzy, out of breath or have chest, neck, shoulder or arm pain while walking, it is better to stop the activity and meet a doctor. It is recommended to meet a registered dietitian nutritionist at www.firsteatright.com with your problems as an RDN is the right person who can make diet modifications and changes to your physical activity suiting your present health conditions.

How Long Do I Walk?
Brisk walking is a moderate-intensity aerobic activity that increases your heart rate and breathing. Adults need about 150 minutes of moderate-intensity workout every week to stay fit and healthy. Try to walk briskly for 30 minutes on at least 5 days a week to meet your target of 150 minutes per week. Slowly try to increase it to 300 minutes per week, which equals to 1 hour of walk every day on at least 5 days of the week.
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It is always better to finish an activity in one stretch. But, when under time constraint, you can split your activity into three 15-minute slots or three 10-minute slots.

For Beginners
Walking needs no preparation and no allocated time or place. People can walk wherever they want to walk and at whichever time they feel like walking. Following these four steps can make walking simpler and enjoyable:

Make Smart Small Goals to Reach Your One Big Goal
You cannot cover 10 km in one hour simply because you have started to walk. Initially, walk for 15 to 20 minutes at least thrice a week. Gradually increase this time duration to 30 minutes on 5 days/week. Plan on reaching a specific target weight or covering a target distance in 6 months or 1 year of time and work towards this target.

Equip Properly
The most essential thing for a good day’s walk is a pair of flexible shoes that fit right. Wear loose-fitting clothes that help you stay comfortable. On windy days, wear a scarf to cover your ears and a jacket to keep yourself warm.

How to Go About the Walking Process?
You should not start walking at a rapid speed just like that. Warm up by walking slowly for 5 minutes, increase your pace into a brisk walk and again cool down slowly during the last five minutes of your walk.

Introduce Twists and Challenges
After some time, when you feel that you can easily cover your target without any pressure, bring in some self-imposed targets and challenges. You can try to walk in a hilly area or climb steps in between your walks to make it challenging.
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Walking Should Become a Daily Routine
Walking should become a daily ritual just like brushing your teeth or eating food. To keep it lively and doable:

• Walk in places that interest you- a serene park or a shopping mall can make you feel brisk. Go for different options and routes to prevent monotony.
• There is nothing wrong in listening to your favorite music while you walk. But, ensure to keep the volume low enough so that you can hear sounds around you.
• During rainy days or bad weather, try to walk inside a mall or some closed playground.
• Drag a friend or family member into this. Having a companion will motivate you to get out of bed and keep moving. You can encourage each other and benefit simultaneously.
• With so many different gadgets available, you can surely keep track of your distance covered, number of steps and time taken with some fitness app.
• Reward yourself with a relaxed shower or ‘me’ time after your walk schedule is over.
• Don’t feel dejected with setbacks. It’s ok to not walk due to some problems. Re bounding and starting to walk from the next day should be your ultimate goal.

The more you walk, the more you benefit. Walking helps to activate and recharges every organ of your body. You need not spend money but only invest your precious time to perform this valuable activity. You are sure to reap its benefits lifelong.