Why Need Walking For a Healthy Life?

Table of Contents Hide
  1.     Over the past few years, walking and staying active have honestly become trendy. Hitting a certain number of steps for the day and corporate walking challenges have helped to improve daily physical activity. 
  2.  The Doctors of Indian Institute of Medical Sciences, Delhi and the Department of Health and Human Services, Central Government, advise during the pandemic that adults should move more and sit less throughout the day, and they urge that some physical activity is better than none.
  3. • Walking Benefits:
    1. • Improving heart health:
    2.    •  Combating obesity:
    3.      •  Maximizing your NEAT: 
  4.             Going for a walk a few times a week can lead to you burning upwards of 200 calories. When all is said and done for the week, that can add up to a substantial caloric deficit with just minimal effort.
  5.    Walking for Weight Loss Tips:
    1. • Be alert for weather:
  6. Perhaps you want some precautions to get caught in a rainstorm in the middle of your walk (which has happened to me several times, so learn from my mistakes). Generally, I like to take a look at the weather report in the morning to see when the best time for my walk would be. If I normally walk at around 5 p.m. but the weather report expects rain, then I may reschedule my walk after dinner time.
    1. • Hydrate Yourself before Walking: 
  7.    If you’re heading out for a long walk, you’ll want to make sure that you are hydrated. Try to stay hydrated during the day and drink two cups of water at least 30-60 minutes before your walk. So it’s out of your system (and you won’t have to use the bathroom). When you return from your walk, make sure to down a glass of water to rehydrate the body. DRINK WATER WHEN YOUR BODY NEEDS/ https://kalpatarurudra.org
  8.        Avoid any sugary sodas or electrolyte drinks; if you’re walking at a moderate intensity, water will do just fine to rehydrate the body.
    1.    •  Be prepared with the right Shoe: 
  9.   Keep aside the old flip-flops and opt for a good pair of sneakers. Good walking shoes might help you to walk more than you expect.
  10. This will help with posture during your walk and can also reduce risk of injury. Plus, if you have the right sneakers on, it can help improve your stride and make walking a longer distance more comfortable.
    1. • Focus on Accurate Gesture : 
  11.     Walking itself doesn’t take much skill and is very natural, but certain posture and form cues can help enhance your walk. 
  12.       Focus on keeping your chin up and shoulders square. Your core should be activated and your back should be nice and straight.
  13. Most importantly, your glutes should be engaged with every step and try to think about tucking your butt inward. You’ll want to land on your heels and roll forward to push off of your toes with each stride.
  14. • Different kinds of pace:
  15.           Walking in intervals is a great way to help you burn more calories and keep your walk interesting. When it comes to walking, there are three different types of paces: stroll (similar to window shopping, about a 3/4 difficulty on a scale of 10), brisk walk (making an effort here, about a 4/5 difficulty), and power walk (on a mission, about a 5/6 difficulty). Warm up with a stroll, then aim for a brisk pace throughout your walk, and push to a power walk pace every five minutes to get your heart rate up. 
  16.         See how long you can maintain a power walk pace for and then try to increase it by a few seconds every time you go out for your walk. Power walking for weight loss can make a big difference in your overall health.
  17.     • Goal Setting for Walking: 
  18.    How far can you walk in 30 minutes or 1 hour? To optimise your walking pace, try to aim for 1.5 miles per 30 minutes and 3 miles per hour, which is a brisk pace of about 20 minutes per mile. On the other hand, If you can’t commit to walking for a full hour or 30 minutes, do what you can, anything is better than nothing and can contribute to your daily steps tremendously.
    1.   • Better Walk on Hill Area : 
  19.   If you’re outside, try to opt for a hilly area to optimise your walk. Research suggests that increasing incline can enhance the intensity of the workout while also reducing the impact on the legs and joints.
  20.    • Vibrant Your Walk with a Buddy : 
  21. However, a companion of  buddy can help you stay on track and make that daily walk non-negotiable. So, try to find a friend, family member, or co-worker who will go for a walk with you a few times a week to keep you motivated and change things up.
  22.        • Walking Calorie Calculator:
  23. Curious to see how many calories you burned on your walk? Carrying your phone with you and connecting to one of the apps below can give you an idea, but certain walking calorie calculators are available on the web to provide an estimate as well.
  24. So it will help you. Because, your calorie burn will vary greatly depending on several factors, including your weight, distance walked, incline, and terrain.
  25. • Some Helpful Walking and  Weight Loss Apps and Resources: 
  26.     Now it is time for the Digital Era. Therefore, we are accustomed to using digital apps. If you’re going for a walk by yourself, you’ll want to make sure you keep entertained and have something to look forward to. So here are a few of our favourite walking apps and audiobooks to get the most out of your walking time.
  27. The most useful device is Human: It tracks your steps and movement, focusing on active minutes rather than steps and helping you set challenges along the way.
  28.  Peloton Digital: I don’t know whether this valuable app is available  in India or not. But this is very modern digital app which  offers several on-demand guided walking classes, as well as virtual scenic routes.
  29.  Take Help of   Road  Id: If you’re concerned about safety while out for your walk, this app allows your friends and family to track you while you’re out for a run and offers other safety features.
  30. Use Pacer: Previously I have said that this pedometer built into your smartphone is great for keeping track of steps and activity throughout the day.
  31. • Great Resource for Walking : Audible:
    1. • Listen Music When Walking In Spotify:
    2. Offers a wide variety of music options, playlists, and podcasts to enjoy while you’re out on your walk.
  32. • Final Words:
  33. Contact here:
    1. sushilrudra040@gmail.com
See also  ARE YOU MENTALLY FATIGUED? IF SO, TRY IMMEDIATELY IT

family walking on grass together
Photo: Pexels.com/ Why need walking for a healthy life

  I was not health conscious since my childhood days. I didn’t think of the importance of good health. Even 5 years ago, I used to think why need walking for a good health. But I used to play different kinds of games like cricket, football, volleyball, and badminton during my high school days.

When I was studying in primary section, I used to join in village games like Ha du du, Kho Kho, Nundari ( it’s a kind of play where there’s a body and an opponent player chases others . In the meantime, Budi will be trying to cross the demarcation ). We played this game every day in the afternoon. 

  

a man playing basketball
Photo : Pexels.com/Why need walking for a healthy life?

But eventually I had to drop off all the games when I was admitted to college. During this college education, I need to walk 25 minutes to reach at the College and also I returned to my home by walking. Sometimes I reached there by cycling. Hardly I had the opportunity to have a bicycle. Because my elder brother used it. 

I think walking helps me to maintain my health. Though I was not then have a sound health. I have suffered in indigestion and piles. Even it continues up to University life. Mainly, during this time, I started practicesing Yoga.

group of women lying on yoga mat under blue sky
Photo : Pexels.com/Why need walking for a healthy life?

Everyday I used to practice aerobic exercise and yoga at least 1 hour. Still I am doing it. But only 30 minutes. 

   You know I have been working more than 35 years in teaching both in UG and PG sections. During that time, I used either motor cycle Rajdut, or Chetak Scooty. So walking to college has been stopped. 

a group of people having a meeting inside the boardroom
Photo by Thirdman on Pexels.com

    Moreover, you know teaching profession is very comfortable job. There’s no movement at workplace. Four or five days in a week and only four classes of each one hour is allotted to a professor. So sitting on a chair almost four hours and  giving lectures, then return to home is all about of our workload. As a result, movement is very less. 

   But after superannuation from college service, I’m getting a big span of time in rest and ultimately I am having obese. One day my daughter’s friend, Sanjana came to my house. She and my daughter, both are nutritionists. She told me, “Uncle, you try to walk every day  in morning and evening”. She also installed an app of speedometer 10 thousands steps in my android phone. 

food man love people
Photo by Yaroslav Shuraev on Pexels.com

     She was obese patient and gets good results by walking. I know that walking is a good exercise, but due to vehicle addiction, I don’t get walking anyway. But now we have been facing an obese condition due to less movements. So at present,  Mrs. Rudra and I start to walk in the evening. 

Over the years, I have  heard that walking is easy and extremely beneficial, and I didn’t feel like it was going to hurt me. I could do it at my own pace, on my own timeline, and wherever I wanted. I have a goal in mind, and I am going to do it. My first route is  walking around my block, then walking to my brother’s in low house four blocks away, then to the market eight blocks away.

WHY DO NEED WALKING ?

You know moving around is important for heart health. A sedentary lifestyle could lead to health problems, including high blood pressure, high cholesterol and diabetes among others.

Walking is a good cardiovascular exercise. It can lower your resting heart rate, blood pressure, cholesterol and blood sugars while reducing your risk of developing diabetes or heart disease. What’s more, it can help you achieve a healthy weight. 

  

nurse taking the blood pressure of a patient
Photo: Pexels.com/ Why need walking for a healthy life?

   It’s not too difficult to reach the 10,000-step milestone on a daily basis. Adding in a quick jaunt around the block or at your local park can significantly add steps to your day. You don’t have to run a marathon. However, it’s important to aim for at least 10 minutes of nonstop walking to reap the health benefits. 

START WITH LESS:

   Initially, we can walk very little. Suppose you start walking in slow pace only for 5 minutes. Perhaps your vegitable market is only 1 km away from your home. You stop there going on bycle or scooty. Start walking to reach there. After marketing if you feel tired, book a auto rickshaw or tomtom. 

    Next one week, you follow this routine. After one week, you try to walk both going to market and also return home. Gradually you can achieve this goal. 

At first, don’t worry about how fast you’re moving or how far you’ve gone. Start small. Consistency is key. “You don’t have to make it intense — just be sure to make it consistent movement,” says my nutritionist daughter.

Try to reaching your daily and weekly goals — a little at a time. 

Here are four simple ways to add steps to your day — almost without feeling it — and also obtain the benefits of 10 minutes of consecutive walking:

Park in the space farthest from the door in every parking lot. Whether you’re at the mall, your workplace or the grocery store, always park as far away from your destination as possible.

Use the stairs instead of the elevator. Walking up the stairs will help toward your goal for cardiovascular exercise, too.

When you need to bathroom which is farthest from your desk or station at work, you go there by walking. If you work in a large building, this makes a big difference. You can even find bathrooms on other floors in a multi-floor office building — and don’t forget to take the stairs there and back.

      Just manage 10 minutes from your allowed lunchtime to go for a walk, if you’re able. By the end of the week, you want to achieve, at minimum, a total of 150 minutes of consistent movement.

See also  How to Get Rid Of Sleep Apnea Naturally?

But you don’t have to follow a structured schedule each day. Go for a 10-minute walk during lunch one day, and the next day do a 45-minute walk in the morning before work. That’s 55 minutes toward your goal of 150 minutes. 

  So you  start small, and build a daily basis routine. 

If you’re not used to walking regularly, start off with five minutes of consecutive walking. Or if that’s still too difficult or intimidating, aim for three minutes of walking at a time. As long as you become more active, you’re doing more for your body than sitting down on your office chair or  just working in laptop.

woman in blue coat sitting on car seat
Photo :Pexels.com

Whether you’re striving for those 10,000 daily steps or 150 minutes of consecutive steps per week, trying to improve your overall health is your ultimate goal.

“As long as you begin moving daily, you’ll find taking those steps will start becoming easier,” says Sumedha.

   I became even more active when my younger brother-in-law bought me a Fitbit. I was walking farther, and I started to join the challenges, which would motivate me.

Hence, I would think, “I’m only 2,000 steps behind this person. I’m going to go for a little walk and catch them.” If you’re looking for support or motivation, or just tips and tricks, that community is a big, happy family, I have to say.

Now Mrs. Rudra and I’ve lost 9 to 10 kg  fats  in the past four years, all thanks to getting serious about walking. These days, I go to practice Yoga and Arebics five days a week for an hour a day, plus walking every day— 5 days a week. I find it very peaceful to go, even if it’s just on a stroll around my neighborhood.

Moreover,  It’s almost meditative because it gives me a sense of peace as nothing else matters at that moment. I didn’t have an outlet like that before I started walking.

The people in my life have started walking more, too. My daughter and Mrs Rudra walk home from the market or any place together every day. My Neighbours, my friends, and my brother in law of mine have all received Fitbits from me. Because they’ve all talked about wanting to walk more.

plus size woman holding fat fold on belly
Photo by Andres Ayrton on Pexels.com

      Doing challenges with them is like a little nudge. They’ve commented on how much more active they are now, even if it’s just to catch up to each other; they get out and put those steps in.

I like to see how they’re doing, and being able to help motivate somebody else feels great. My colleague calls me all the time and says, “You know I’m only 4,000 steps behind you? I’m going on a walk tonight.” Good for his, I say. It’s a bit of healthy competition between us all.

Truly, walking has allowed me to take control of my health, which, in turn, has made me a happier, more outgoing person, more willing to try new things. I feel younger now than I did 4 years ago. I’m now more productive. I can toil more than before 4 years ago I could. 

    Over the past few years, walking and staying active have honestly become trendy. Hitting a certain number of steps for the day and corporate walking challenges have helped to improve daily physical activity. 

     

pre operative preparation
Photo: Pexels.com

 The Doctors of Indian Institute of Medical Sciences, Delhi and the Department of Health and Human Services, Central Government, advise during the pandemic that adults should move more and sit less throughout the day, and they urge that some physical activity is better than none.

   Hence,  If you are trying to manage your weight, walking can be a useful weight management tool. Here’s everything you need to know about walking for weight loss, including our tips and tricks for maximising your stride.

• Walking Benefits:

Research continues to show that overall regular exercise is beneficial for your health, but walking itself has several benefits which include:

• Improving heart health:

     We know that heart disease is the number one killer in the United States, so keeping our hearts top of mind should be a priority. Research suggests that walking can reduce the risk of cardiovascular disease and also improve longevity.

   Promoting mental health: HOW TO KEEP OUR MINDS HEALTHY?/ 54 Self -Care Guides To Mental Health

      

woman with eyes closed touching her forehead
Photo by Mental Health: Pexels.com/ Why need walking for a healthy life?

 Taking care of yourself, mind and body, is so important when it comes to wellness and holistic health. Walking regularly can improve a person’s cognition and also help decrease symptoms of depression and anxiety.

   •  Combating obesity:

      Obesity puts us at risk of several chronic diseases, including heart disease, diabetes, and even certain cancers. Research shows that walking is decreased in obese individuals and also declines with weight gain. Staying active is imperative to help fight obesity and manage your weight.

     •  Maximizing your NEAT: 

             Non-Exercise Activity Thermogenesis (a.k.a. NEAT) is essentially the energy expended for anything besides formal exercise and sleep. Walking, doing the dishes, cleaning the house, and just general movement throughout the day all contribute to your NEAT. 

      If you are walking for weight loss, NEAT can be a great tool for helping you achieve your goals. Over time, NEAT really can build up and is what I attribute to helping me lose the last five pounds of my 30-pound weight loss journey.

            Going for a walk a few times a week can lead to you burning upwards of 200 calories. When all is said and done for the week, that can add up to a substantial caloric deficit with just minimal effort.

   Walking for Weight Loss Tips:

• Be alert for weather:

         Summer is very worms here, the rainy season continues form June to August, even first two weeks of September as we are living in bay of Bengal. So should be alerted to face any kind of natural calamity.

lightning and gray clouds
Photo: Pexels.com/ Why need walking for a healthy life?

Perhaps you want some precautions to get caught in a rainstorm in the middle of your walk (which has happened to me several times, so learn from my mistakes).


Generally, I like to take a look at the weather report in the morning to see when the best time for my walk would be. If I normally walk at around 5 p.m. but the weather report expects rain, then I may reschedule my walk after dinner time.

• Hydrate Yourself before Walking: 

     

See also  LETEST LAPTOP UNDER 30000/IN INDIA
clear drinking glass on table
Photo: Pexels.com/Why need walking for a healthy life?

   If you’re heading out for a long walk, you’ll want to make sure that you are hydrated. Try to stay hydrated during the day and drink two cups of water at least 30-60 minutes before your walk.


So it’s out of your system (and you won’t have to use the bathroom). When you return from your walk, make sure to down a glass of water to rehydrate the body. DRINK WATER WHEN YOUR BODY NEEDS/ https://kalpatarurudra.org

       Avoid any sugary sodas or electrolyte drinks; if you’re walking at a moderate intensity, water will do just fine to rehydrate the body.

   •  Be prepared with the right Shoe: 

  

photo of people walking on street
Photo: Pexels.com

  Keep aside the old flip-flops and opt for a good pair of sneakers. Good walking shoes might help you to walk more than you expect.

This will help with posture during your walk and can also reduce risk of injury. Plus, if you have the right sneakers on, it can help improve your stride and make walking a longer distance more comfortable.

• Focus on Accurate Gesture : 

    Walking itself doesn’t take much skill and is very natural, but certain posture and form cues can help enhance your walk. 

      Focus on keeping your chin up and shoulders square. Your core should be activated and your back should be nice and straight.

Most importantly, your glutes should be engaged with every step and try to think about tucking your butt inward. You’ll want to land on your heels and roll forward to push off of your toes with each stride.

• Different kinds of pace:

          Walking in intervals is a great way to help you burn more calories and keep your walk interesting. When it comes to walking, there are three different types of paces:


stroll (similar to window shopping, about a 3/4 difficulty on a scale of 10), brisk walk (making an effort here, about a 4/5 difficulty), and power walk (on a mission, about a 5/6 difficulty).


Warm up with a stroll, then aim for a brisk pace throughout your walk, and push to a power walk pace every five minutes to get your heart rate up. 

        See how long you can maintain a power walk pace for and then try to increase it by a few seconds every time you go out for your walk. Power walking for weight loss can make a big difference in your overall health.

    • Goal Setting for Walking: 

  

silver imac on white table
Photo by Mikael Blomkvist on Pexels.com

   How far can you walk in 30 minutes or 1 hour? To optimise your walking pace, try to aim for 1.5 miles per 30 minutes and 3 miles per hour, which is a brisk pace of about 20 minutes per mile.

On the other hand, If you can’t commit to walking for a full hour or 30 minutes, do what you can, anything is better than nothing and can contribute to your daily steps tremendously.

  • Better Walk on Hill Area : 

   

person standing in pathway
Photo: Pexels.com

  If you’re outside, try to opt for a hilly area to optimise your walk. Research suggests that increasing incline can enhance the intensity of the workout while also reducing the impact on the legs and joints.

   • Vibrant Your Walk with a Buddy : 

women walking holding hands in park
Photo: Pexels.com/Why need walking for a healthy life?

However, a companion of  buddy can help you stay on track and make that daily walk non-negotiable. So, try to find a friend, family member, or co-worker who will go for a walk with you a few times a week to keep you motivated and change things up.

       • Walking Calorie Calculator:

Curious to see how many calories you burned on your walk? Carrying your phone with you and connecting to one of the apps below can give you an idea, but certain walking calorie calculators are available on the web to provide an estimate as well.

So it will help you. Because, your calorie burn will vary greatly depending on several factors, including your weight, distance walked, incline, and terrain.

• Some Helpful Walking and  Weight Loss Apps and Resources: 

    Now it is time for the Digital Era. Therefore, we are accustomed to using digital apps. If you’re going for a walk by yourself, you’ll want to make sure you keep entertained and have something to look forward to.

So here are a few of our favourite walking apps and audiobooks to get the most out of your walking time.

The most useful device is Human: It tracks your steps and movement, focusing on active minutes rather than steps and helping you set challenges along the way.

    

woman walking in autumn forest
Photo :Pexels.com/Why need walking for a healthy life?

 Peloton Digital: I don’t know whether this valuable app is available  in India or not. But this is very modern digital app which  offers several on-demand guided walking classes, as well as virtual scenic routes.

 Take Help of   Road  Id: If you’re concerned about safety while out for your walk, this app allows your friends and family to track you while you’re out for a run and offers other safety features.

Use Pacer: Previously I have said that this pedometer built into your smartphone is great for keeping track of steps and activity throughout the day.

• Great Resource for Walking : Audible:

cheerful man in formal wear enjoying music
Photo: Pexels.com/Why need walking for a healthy life?

Learning through walking. Your walks turn to educational by listening to an audiobook.

It will help pass the time and keep you engaged.

• Listen Music When Walking In Spotify:

Offers a wide variety of music options, playlists, and podcasts to enjoy while you’re out on your walk.

    Anyway we  have to walk , may it be 10 minutes or 30 or more . This is the best way to be fitted for seniors both men and women, even for younger people. 

photo of woman wearing pink sports shoes walking
Photo: Pexels.com/Why need walking for a healthy life?

• Final Words:

This is an exclusive subject for everyone who is seeking help for lessening obesity, or mental illness or cardiovascular disease. But it’s not a Doctor’s advice.

I have tried to collect information from renowned health blogs like health line, Myio Clinic, Pocket and other magazines.

So all the information here is tested and well-reviewed. The patient should take the doctor’s advice. Any suggestion is highly appreciated.

Contact here:

sushilrudra040@gmail.com

Total
6
Shares
Leave a Reply

Your email address will not be published.

Related Posts
Total
6
Share