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:
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:
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.
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.
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.
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.
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:
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.