Walking Exercise

One of the biggest tools of success is also the simplest one.

Walking for 60 minutes a day or more on most days of the week is a great way to improve and maintain your overall health. Walking can be done anywhere, be it a garden or your home. You can walk even in your office. Walking and talking on the phone is a great way to work in your workspace (but please don't walk in restricted areas or on the middle of the road).

Walking with other people can also become a very good social exercise. With modern gadgets such as FitBit, you can even monitor and track your daily walking activity with an inbuilt pedometer. Walking may be less intense than running or jogging but it contributes significantly in increasing cardiovascular fitness, strengthening bones, reducing excess body fat, boosting muscle power and endurance. Walking regularly for 30 minutes daily can reduce the risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

As an additional benefit, walking is free and doesn’t require any special equipment or training or going to an expensive gym. You can walk at your own pace at any given time. Therefore, it is a great way to improve or maintain your overall health.

When you intend to start walking as a form of exercise or in substitute of a physical activity, it is better if you establish a routine. This means that you should walk at the same time each day as the energy required for walking for a particular duration remains the same.

A pedometer can be used to track your footsteps while walking as the data collected can be used to determine the calories burnt during a set of seven days. Research suggests that the recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more. An ideal scenario is going for a morning walk every day for a month where you can plan to cover a set distance each day and monitor how long it takes you to walk this distance.

It is indeed true that a dog is a man’s best friend. If you find walking alone boring, try to take one of these furry paws for a walk. Dogs are highly energetic and can be a great source of motivation to walk every day. In addition, you can always play fetch and entertain yourself by making the dog do all kinds of tricks.

Note: Please take your own dog for a walk or your friend/neighbour’s only if you like dogs. There is no need for forced companionship. Now that you know how walking can be an excellent exercise for your body, go grab a pair of shoes and start walking. Below, we have highlighted 15 benefits of walking.

• Improves Heart Health

  If you want to improve the overall functioning of your cardiovascular system, then walking is an excellent way to improve the same. If you prefer a sedentary lifestyle, walking can definitely reduce the risk of heart stroke and cardiovascular diseases. If you are 65+ years of age, then you should walk at least 4 hours a week in order to keep your heart healthy and disease free.

• Aids Weight Loss

  It is no doubt that walking significantly aids in weight loss even though it is not as active and intense as running, sprinting or jogging. If you are obese, then opt to walk to nearby places instead to going via car or bus. Research has suggested that walking daily can result in significant weight loss over a period of 8 weeks. So, start walking now and lose that paunch of yours!

• Regulates Blood Pressure

  As an additional benefit to your cardiovascular system, walking can also help lower blood pressure. Doctors recommend a minimum of 10,000 steps or more to achieve the various health benefits of walking. If 10,000 steps are not possible, start by walking for an hour or so every day.

• Fights Cancer

  Doctors have recently found out that walking aids in fighting cancer - specifically breast cancer. For patients undergoing treatment for cancer, walking can help in reducing the side effects of chemotherapy.

• Improves Circulation

  When you walk, there is an increased flow of blood, glucose and oxygen towards the brain. This allows your brain to function better. Thus, walking can indirectly make you smarter by improving your intelligence.

  Reduces the Risk of Diabetes - Did we mention that that walking can help control your sugar levels in the blood? Yes, it does. This, in turn, = helps prevent diabetes. Diabetes is responsible for either too much or too less sugar in the blood, which is harmful for the human body.

• Strengthens Bones

  Walking can also help you improve and strengthen your bones. As you age, your bones and joints become weak. Regular walking can help improve bone density, thereby reducing the risk of osteoporosis, fracture, arthritis and injury.

• Strengthens Muscles

  Apart from the benefits to the internal organs, walking also helps in building your leg muscles such as the calves and foot. This makes your muscles stronger and prevents muscle loss.

• Improves Digestion

  When you eat a heavy meal, it is always advisable to walk for a few minutes. The reason for this is because walking helps you reduce weight and also supports your digestive system.

• Boosts Immune Function

  Walking makes your immune system stronger by boosting the functioning of the white blood corpuscles. These cells fight infectious diseases of the human body and they allow your body to heal faster.

• Prevents Dementia

  Regular walking has shown an improved status of mental health, memory and cognition. This in turn makes your sharp and astute, thus preventing dementia and other mental diseases.

• Increase Lung Capacity

  Any form of walking increases the air capacity of your lungs as you consume more oxygen while walking in comparison to sitting.

• Delays Aging

  Doctors have found out in multiple case studies that those who walk regularly have a higher lifespan in comparison to individuals who lead sedentary lives. Walking thereby delays aging.

• Helps Produce Vitamin D

  Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. It is primarily required by the human body to build stronger bones and in addition, prevents cancer, multiple sclerosis, and diabetes type 1. The most abundant source of this vitamin is sunlight. Going for morning walks is way to help your body produce vitamin D.

• Increases Your Creativity

  When you walk, you are able to think better. Thus, walking has a way of boosting your creativity.

Now that you are well versed with the benefits of walking, it is time to look at the types of walking for exercise.

• Lifestyle Walking

  Also known as casual walking, it can be done anywhere and at any time. But it is better to follow a casual walking routine to gain the maximum benefits. It helps in toning your calves, thighs and hips.

• Fitness Walking

  Fitness walking means that you are walking at a fast pace in a brisk manner, but not necessarily jogging or running. For general fitness walking, you should walk at a pace that increases your heart rate and which you can maintain for 30 to 60 minutes.

• Power Walking

  This type of walking is when you walk at a high intensity with shorter steps and usually carry weights in your hand. This form of exercise has less of an impact than running and provides more benefits than walking.

• Ski Walking

  Also called Nordic walking, it requires you to walk with ski poles and take long strides. It is a total body version of walking that can be enjoyed both by non-athletes as a health-promoting physical activity, and by athletes as a sport.

• Cardio Walking

  This involves walking at a fast pace and in laps. Cardio or aerobic exercise helps in working your large muscles and pushes your heart and lungs to function better.

• Pedometer Walking

  A pedometer is a small device that counts the number of steps you take. Some pedometers also tell you the distance covered and the number of calories you've burned. It is a good way of measuring your walking routine.

• Stroller Walking

  Stroller workouts allow busy parents to get a solid workout without losing precious baby time. Stroller walking is when you take your baby outside by placing him or her in a stroller and you push the stroller for a short distance.

• Marathon Walking

  When you participate in a marathon, it is usually for long distances and can take up a whole day. This mode of walking is highly competitive as you are required to walk in a non-stop fashion. It is not necessary for you to be a runner to be a marathoner. An increasing number of marathons are actually walker-friendly with expanded time limits.

• Geocaching

  Geocaching is a fun group/individual activity where you use a GPS to find an item or a ‘geocache’ that someone has hidden. In fact, there are multiple game apps for your phone, the most famous one is Pokemon Go. Geocaching is a fun way to explore the nature while trekking or camping (provided you do not get lost). You can also engage in a treasure hunt as a fun activity with your friends.

• Walking Groups

  This involves walking with a companion or a group of people. Walking alone can be boring at times, hence walking with other humans or animals (dogs) can be an enjoyable social act. Consider joining a local walking group as this will give you the chance to meet with new folks while keeping up with your daily exercise. With a walking companion, you will also be more motivated to continue with regular walking. There are also plenty of walking groups and online communities across social media that you can get in touch with.

Now that you have got your running shoes and are ready to participate in a walking exercise, please keep the following tips in mind.

1. If you are over 40 years of age, it is advisable that you consult your family doctor before joining any form of walking exercise program, especially if you have a heart condition or have recently recovered from a serious injury.
2. If you are overweight or obese or a senior citizen, it is important that you take a pre-exercise self-screening test.
3. If your workspace is closer to your home, opt to walk to work as it is good for your health, and at the same time, will help save your money.
4. Buy a comfortable set of walking shoes and clothes that support ample ventilation. A good pair of shoes will keep your feet comfortable and reduce the risk of injuries when you wander into an uneven terrain.
5. Always choose the time and duration of walking as per your age and fitness level. You shouldn’t stress your body by sprinting immediately.
6. If you do not like the outdoors, you can go to a gym and run on the treadmill.
7. During summers, it is better to walk in the evening, post sunset, as there are chances you could suffer sunburns under the strong morning sun.
8. Walk in a park instead of walking in unknown territory.
9. If the park has unfriendly dogs and cats, contact the park managers or carry a stick to ward off aggressive dogs.
10. A windcheater is a better option to an umbrella if you decide to walk in the rains. Wear perforated shoes which are easier to dry.
11. Before bushwalking or trekking, check the weather forecast and take appropriate safety measures (for example, pack correct clothing).
12. If you are unable to manage walking 30 minutes a day, remember, even a little walk is good, but more is better.
13. When trekking in an unfamiliar territory, look out for hazards in alpine or coastal areas, such as cliff edges or large waves.
14. Always carry a bottle of water if you’re going for a long walk. Also, drink plenty of fluids before and after you go for a walk.
15. If you get bored walking the same path again and again, try switching routes or play geocaching.

The best way to conduct walking exercise at home is on a treadmill. A treadmill is an exercise machine which comes with a moving conveyor base on which you walk. Advanced treadmills also enable you to increase the inclination, making you feel like your climbing a hill.

Advantages of a treadmill at home:

1. You don’t need to visit the gym, you can walk on your treadmill anytime during the day or night.
2. You can adjust the speed and pace of the treadmill as per your comfort.
3. You don’t need to worry about potholes and uneven road surfaces.
4. Incline setting can allow for consistent "uphill" training that is not possible when relying on natural features.
5. You can also watch TV while walking on the treadmill.
6. You can switch between different training modes - terrains, rolling hills, speed breakers, etc.
7. Your progress, such as distance covered, calories burned, and heart rate, can be tracked.

If you don’t have a treadmill, you can walk at home from one room to another for a few minutes. It is even better if you have a flight of stairs at home. If not, then start taking the steps instead of the elevator.

• Daily Target - Set up a daily target to help you achieve your goal faster. Your goal should begin with walking at least 5000 to 8000 steps per day. When you complete your daily goal, it will help you inculcate a habit of walking daily.
• 30-Day Challenge - Give yourself a 30-day challenge! The best way to develop a habit is to regularly do a particularly activity for 30 days and your body gets used to it. Simply walking daily for one month will lead to awesome health benefits the next month.
• Daily Log - It is essential to set up a daily log for your walking routine in order to measure the number of footsteps, calories burnt, distance covered, etc. This acts as a good source of motivation when you measure your achievements.
• Start slow - Slow and steady wins the race, this is indeed true. You do not have to go on a marathon at the start. Instead, start with a simple 5-minute walk each hour throughout your working day by setting a reminder. Even if you miss your task list one day, you will always have a reminder to reinforce you to work-out next time.
• Increase Incidental Walking - Incidental walking is the walking you do each and every day, just to get from Point A to Point B. By incorporating more of it, you have better chances of reaching your 10,000-step goal.

So, did you ever think that walking could be so beneficial for your health? It pretty much makes your body stronger from top to bottom. As a beginner, it will obviously be difficult to walk longer distances immediately, but you can definitely pick up the pace with regular practice. Therefore, it is advisable to start walking 10 minutes every day. Slowly increase this duration to half an hour a day. Then, you can walk 30 minutes in the morning and 30 minutes in the evening. Next, you can increase the speed of walking and take on the 10,000-step challenge!

Disclaimer: The tips & exercises suggested are the personal opinion of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.