Everyone wants to live longer, but when it comes to how, they almost shut themselves up. In today’s busy world people usually end up falling into bad health habits. They fail to recognize the need for taking care of their health. One of the best ways to build strength and be healthier is to walk.
Walking is a great low-impact activity that can stimulate your mind, make your mood instantly better and have a long term impact on your health - in a good way!
What Studies Claim?
The quality of your walking ‘workout’ depends on the pace you walk at. You will be surprised to know how this can make a huge difference on how much the walk can impact your health.
According to a study, it has been scientifically proven that out of the people aged 60 and above, those who are fast pace walkers experience lower cardiovascular diseases than the others, who walk at a slow pace or don’t walk at all.
The risk of cardiovascular illnesses was found to be reduced by 46% among average-paced walkers, and by 53% among fast-paced walkers. Average-paced walking can reduce the mortality rate due to cardiovascular diseases by 20%, and fast-paced walking can do this by an additional 4%, according to this study.
The ideal ‘fast pace’ you should walk at is 3.0 miles per hour (5 kilometers per hour) or 12 minutes per kilometer.
Benefits Of Fast-paced Walking:
- Going for a brisk walk regularly has a number of benefits for your health. They include:
- It raises your heart rate to a higher zone, increasing oxygen consumption as well as fat burn, and making this a good workout.
- Rather than weight loss, it helps you increase your stamina.
- Improves the range of motion of muscles and joints, allowing for smoother movement.
- Since walking is a weight-bearing exercise, it helps in building bone health against osteoporosis.
- It helps in tissue growth and renewal.
- People suffering from depression have shown enhancement in their mood if they walk for 30 minutes on 3-4 days a week.
- It helps in controlling diabetes type 2, heart diseases and high blood pressure.
- Helps with balance and coordination.
- Enables you to finish the same distance in less time, contributing to an increase in speed.
- Tones your muscles.
- It reduces the risk of heart disease and related ailments.
Keep some things in mind before you embark on your new venture:
- Remember to keep yourself hydrated.
- Wear appropriate clothing that will absorb your sweat and keep your body cool in the sun.
- Get regular rest and give your body time to recover.
- Eat a balanced diet full of the nutrients necessary to fulfill the requirements of the body.
- Watch your posture and technique, and be consistent for better results.
The first thing to begin your walk with is to stretch your body, this will prepare your body to show free movements for a walk.
- Your eyes should look ahead and your neck should not arch towards the ground.
- Your neck, shoulder, and back should be relaxed and not stiff.
- Swing your arms with a slightly bent elbow.
- Your stomach muscles should be held slightly tight, with your back straight.
- Roll your foot from heel to toe. Step on the balls of your feet, and not the heels, as the pressure will distribute evenly across your feet.
- Start with a small routine, say, 10 minutes in the morning and a 20 minute walk after work. Achieve this small goal and it will really motivate you to set aside more time to do it.
- Maintain the time you walk for as well as your speed.
- Make your walk enjoyable by taking your earphones along for music, or just ask your friend or neighbor to join in. It will also promote the feeling of competition and make you work harder.
- If you walk outdoors make sure you change your route often, inform others of the routes you take, and be safe.
- Even if you miss a day or two, don’t let your enthusiasm die. Remind yourself of how good you feel when you go for a walk. It will ultimately make you put on your shoes and start walking.
Track Your Progress:
- Make sure you track your progress when you walk. It will help you inspire yourself to push beyond your limits.
- Make goals, start small, begin with a slow pace and increase the intensity with time.
- It takes almost 21 days for our body to get habituated to anything, so stay consistent on your walk and keep up your determination in order to reach your target.
- Never be too content as you should always look forward to how you can improve.
You don’t have to spend money in a gym or on a trainer. All you have to do is grab a water bottle, put on your shoes, plug in your earpiece, and what are you waiting for? Just start your walk, and make yourself feel like a free spirit, an independent soul, and a happy person. The walk will help you stay relaxed. After all, who doesn’t like to be cheerful and energetic all day?