Walking The Simple Exercise with Big Rewards

 Walking is a form of movement that involves the use of legs. It’s a wonderful way to maintain your health good. The best part is walking doesn’t require any payment nor you need any equipment for training. Unless you are walking in some other’s private garden lol. Most people learn to walk right from their childhood days. Read on to get more knowledge about walking, it’s benefits and necessary.

People walking on morning

Walking Key Points:

 Walking Benefits:

It’s a simple yet accessible form of exercise that offers many health benefits. It includes weight management, reducing the risk of chronic diseases, strengthens bones and muscles and overall improves your health bring.

 

Walking Technique:

Walking involves alternating steps with each foot. The arms swing in coordination with the opposite leg to maintain balance and efficiency. The heel strikes the ground first, followed by the rolling of the foot from heel to toe. The push-off from the toes propels the body forward into the next step.

 

Walking Speed:

The average walking speed of humans is between 4km/hr and 6km/hr. However, that could vary from person to person – depending on factors such as fitness level, age, terrain, and purpose of walking.

 

Health Recommendations:

Health organisations such as W.H.O (World Health Organisation) Suggests that adults should engage at least 150 minutes of moderate aerobic activity that includes walking per week.

 

Walking Aids:

Few people may need walking aid or support for assist. Examples are crutches, canes, walkers, and other devices like prosthetic limbs. These aids provide support and stability as well, and also help to balance.

 

Walking for Transportation:

It’s one of the most common nodes of transportation for commuting, short distance travel, commuting, or for leisure. Environmentally friendly as well as cost – effective to walk around and less dependency on vehicles and promoting more physical activity.

 

Long-Distance Walking:

Walking is also possible for long distances. Activities like long distance trials, hiking, trekking etc are popular among people.

 

Competitive Walking:

There exist other types of walking, such as race and power walking. While race walking comes under Olympic sport with strict rules, Power walking is a less formal activity that aims on speed and fitness and is regularly practised in non – competitive settings.

 

Remember to consult with a healthcare professional before starting any new exercise routine, including walking, especially if you have any underlying health conditions or concerns.

Why do we need to walk?

Walking is an essential activity for several reasons:

 

Physical Health:

Walking helps to improve cardiovascular health. Also, it improves heart, increase of lung capacity, and boosts blood circulation. Regular walking lowers risk of heart disease, reduces blood pressure, improves cholesterol levels, maintaining healthy weight, and improving bones and joints.

 

Mental Health Benefits:

Walking release endorphins, a hormone that gives feelings of happiness and well-being. A walk-in nature or green spaces ensures reduce stress and anxiety along with depression.

 

Weight Management:

Walking is one of the best ways to burn calories and manage weight. It helps to create a deficit of calories and helps to decrease weight loss.

                                                                                             

Disease Prevention:

Regular walking reduces risk of chronic diseases. Also helps to prevent conditions like type 2 diabetes, cancer, and age-related issues. Walking reduces the risk of infection as well and also improves health and immune function.

 

Longevity:

Studies have shown that walking could increase longevity. A walk of 150 minutes per week ensures long lifespan and low chance of premature death.

 

Accessibility and Sustainability:

Walking is easy and is accessible to all kinds of people. No special equipment required, one can walk anywhere, suitable for people for different age groups. Also, by walking instead of dependency on vehicles, it leads to environmental benefits and reduces air pollution.

 

Social Connection:

Walking is also a social activity, one can walk with their family, friends etc. Also, it gets a chance for conversations, interactions. Promoting the sense of community.

 

In summary, walking is not only a basic mode of transportation but also a simple and effective way to improve physical and mental health, prevent diseases, manage weight, and enhance overall well-being. Incorporating regular walks into your routine can bring about significant health benefits and contribute to a healthier and more active lifestyle.

What is the best time for walking??

The best time for walking depends on individual preferences, lifestyle, and goals. Here are some considerations for various times of the day:

 

Morning:

Walking in morning helps to boost your energy. Morning walks are a fantastic way to enjoy fresh air, peace, and quiet before the day begins.

 

Midday:

For those who have flexibility on their schedules or having break up on their workday for physical activity, midday walking is best. You will get some sunlight and offers a chance to stretch your legs. However, midday temperatures can be hot in parts of the regions, so stay hydrated and protect yourself from hot temperatures.

 

Evening:

Evening walks is also good after a hectic day as it allows you to clear mind, encourage relaxation and realising stress. Also, it gets a chance to spend some time with friends or family.

 

Personal Preference:

It’s upon you at what time works best for you and that fit’s your schedule. Some people may prefer to walk in morning, while others prefer to walk in evening,

 

It's important to note that any time of the day can be suitable for walking, and the most important thing is to prioritize regular physical activity. Consistency and finding a time that works for you are key to reaping the benefits of walking.

Which shoes and clothes should be preferred for walking?

When it comes to choosing shoes and clothes for walking, comfort, support, and functionality are key factors to consider. Here are some recommendations:

 

Walking Shoes

 

Comfortable Fit:

Choose walking shoes that provides you a comfortable wear to fit.

 

Cushioning and Shock Absorption:

 Look for shoes with enough cushion to absorb impact and provide support of feet. This helps reduce the risk of injuries and provides a comfortable walking   experience.

 

Arch Support:

Get walking shoes with proper arch support to maintain foot alignment and reduce strain on the arches. Different shoes have unique needs.

 

Breathability:

Look for shoes, usually made up from mesh or lightweight synthetic fabrics as they help to keep your feet cool and dry during longer walks.

 

Flexibility and Stability:

Walking shoes should be flexible enough to allow natural foot movement while providing stability.

 

Walking Clothes:

 

Moisture-Wicking Fabrics:

Choose moisture-wicking and breathable fabrics for your clothing as they are made of polyester or blends with moisture-wicking technology, which will help to keep you cool and dry.

 

Layering:

Dress in layers, especially in colder weather, so that you can adjust your clothing to your comfort level as your body temperature changes during your walk.

 

Comfortable and Flexible:

Go for clothing that allows freedom of movement and is comfortable to walk in.

 

Reflective Elements:

If you plan to walk during low-light conditions or in areas with traffic, consider wearing clothing with reflective accents and its related items to enhance your visibility and safety.

 

Weather Protection:

Wear appropriate outerwear, such as a waterproof or windproof jacket, to protect yourself from rain, wind, or cold temperatures. Also, consider a hat or sunglasses for sun protection.

 

Proper Socks:

Look for socks made from synthetic or wool materials that offer breathability and moisture management.

 

Remember, individual preferences and specific needs may vary. It's always recommended to try on different shoes and clothing options to find the ones that fit you well, provide comfort and support, and suit your walking style and environment.

Which one is better - walking alone or with groups?

Whether walking alone or in groups is better depends on personal preferences and individual goals. Both options have their advantages, so it's important to consider what works best for you.

 

Walking Alone:

 

Flexibility:

Walking alone allows you the freedom to choose your own pace, route, and duration.

 

Solitude and Reflection:

Walking alone can provide a peaceful and meditative experience. It gives you time for introspection, relaxation, and the opportunity to clear your mind.

 

Personal Focus:

Walking alone allows you to focus on your own fitness goals and progress. You can set your own targets, push yourself if desired, and concentrate on self-improvement without distractions.

 

Flexibility with Time and Location:

Walking alone gives you the flexibility to walk whenever and wherever you choose. You can explore new areas, try different routes, or incorporate walking into your daily routine.

 

Walking in Groups:

 

Social Interaction:

Walking with a group allows you to engage in social interaction, conversation and also could be an opportunity to connect with friends, family, or meet new people who have a common interest in walking.

 

Motivation and Accountability:

When walking with others, you may feel more inclined to stick to your walking routine and push yourself further. The encouragement and support from fellow walkers help you to stay committed and motivated.

 

Safety and Security:

Walking in a group can provide a sense of safety and security, especially in new or isolated areas.

 

Variety and Learning:

Group walks may also provide an opportunity to gain experience from others, share experiences, and exchange tips and advice about walking techniques, equipment, and destinations.

 

Enjoyment:

Walking allows for shared experiences, laughter, and the opportunity to build relationships and strengthen social connections.

 

The choice between walking alone or in groups depends on your personal preferences, goals, and the specific benefits you seek. You may find a balance between both approaches, incorporating solo walks for introspection and group walks for social interaction. Experiment with different options and find what brings you the most joy and fulfilment in your walking routine.

Additional tips for walking:

 

Warm Up and Cool Down:

Before you start for walking, warm up your muscles with some light stretching. After your walk, slow down by gradually slowing your pace and incorporating static stretches to help prevent muscle soreness.

 

Proper Posture:

Maintain good posture while walking. Keep your head up, shoulders relaxed, and spine aligned.

 

Increase Intensity:

If you want to challenge yourself or burn more calories, consider incorporating intervals of faster-paced walking or inclines.

 

Use a Pedometer or Fitness Tracker:

Consider using a pedometer or fitness tracker to monitor your steps, distance, and progress and achievements.

 

Stay Hydrated:

Remember to drink water before, during, and after your walk, especially on longer walks or in hot weather. Also carry water bottle.

 

Pay Attention to Your Feet:

Regularly check your feet for any signs of discomfort, blisters, or irritation, and address them promptly to prevent further issues.

 

Vary Your Routes:

Explore different routes and environments to keep your walks interesting and prevent monotony.

 

Listen to Your Body:

Pay attention to any signs of fatigue, pain, or discomfort during your walk. If you feel discomfort, consult doctor.

 

Dress for the Weather:

Check weather before leaving and wear clothing w.r.t temperature changes.

 

Stay Safe:

Be safe and stay aware around you while walking.

 

Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health concerns or medical conditions. Enjoy your walks and make them a regular part of your healthy lifestyle.

Overall conclusion:

·      Walking is a wonderful activity that offers numerous physical and mental health benefits.

·      In addition to the physical benefits, walking also promotes mental well-being. Walking outdoors in nature provides an extra boost to mental and emotional health.

·      Whether you choose to walk alone or in groups depends on personal preferences and goals.

·      When it comes to walking, it's important to wear comfortable shoes and clothing that provide support, flexibility, and breathability.

Walking is a simple yet powerful activity that can improve your overall well-being. So put on clothes and shoes, explore new routes, and make walking a regular part of your healthy lifestyle. Enjoy the benefits of this accessible and enjoyable form of exercise!

Aranya Sarkar