regular brisk walking can help you: Maintain a healthy weight. Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes. Strengthen your bones and muscles. Improve your mood. Improve your balance and coordination.
What Are the Health Benefits of Walking an Hour a Day:
such as walking, is essential for health and one of the most important things you can do for yourself. Walking is a low-impact, moderate-
Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals,
Power walking for weight loss
For weight loss, indulge in power walking.
This is a fast-paced walk, which burns the same amount of calories while you are running or jogging. For this, you need to keep a brisk pace at moderate or high intensity .
Does not lead to injury
Since this is a low-impact workout, walking does not pose the same risk of injury as opposed to working out in the gym or running. People of all age groups can walk –in fact, it helps in tissue-cleansing for those in their 50s and above. Walking is also better for the spine than running and it puts less stress on your disc.
What you need to have
A pair of good walking shoes: A pair of good walking shoes is required before you step out. Look out for a low and supportive heel that will help you walk better. Also, choose a shoe that fits properly and be sure that your toe has enough room in the toe box.
Loose walking gear: As much important as it is to have a comfortable pair of shoes, the right walking gear is crucial. Wear loose, relaxed clothes that will leave enough room for air to circulate while you are walking.
How much should you be walking?
Most people, at times don’t know how much time they should invest in walking and end up either walking too much or too less, thus not reaping any results. According to fitness experts, one should walk for at least 30 minutes, five times a week, if not more.
Walking for different age groups teens and 20s
Since this is the time you can exert yourself the most, an hour-and-a-half of walking will give you the desired results.
Make sure that you are wearing a comfortable pair of walking shoes that will help you walk at a fast pace. Merge your walking with running or jogging in between. People in this age are prone to other habits like high alcohol intake, smoking, low vitamin D and calcium intake, and prolonged inactivity, which can all reduce bone density .
30s AND 40s
This is the time when you need to concentrate on the pace of your walking.
Brisk walk but make sure that you take ample amount of rest in between. Start by walking at a slow pace and then slowly pick up speed. Again slow down for a few minutes and then fasten up again.An hour of walking should give you the desired results. This is the time when women cope with motherhood and people reach the peak of their career. So walking as a form of exercise is the best.
Dr Garima Anandani, spine specialist says, “Walking as an exercise nourishes the spinal structures and facilitates strong circulation, pumping nutrients into soft tissues and draining toxins. It also increases flexibility and posture -walking along with regular stretching allows greater range of motion, helps prevent awkward movements and susceptibility of future injury.”