Familiarizing with the various walking benefits
It is important for all age categories, especially the youth, to understand the multiple walking benefits that they may gain in their daily lives. The prime importance of walking in life is that it is the best way to the maintenance of one’s overall health. Moreover, a brisk walk helps in the easy reduction of health risks and cardiovascular diseases. The best part of it is that walking unlike any other forms of exercise needs no specific training and is of a high impact. One can choose their favorable time and their own pace too while walking. It is, however, one of the ways to regulate lifestyle.
Major walking benefits for health
The following are some of the major walking benefits that can be incurred by people on making it a part of the routine:
- Burn calories
Walking is one of those activities that can help you burn calories and lose weight easily. However, it depends upon aspects such as the speed, distance covered, the terrain used for walking and the weight. It would also be additionally beneficial if the person follows a proper walking chart to incur all the benefits.
- Strengthen heart
Walking can also strengthen the heart and hence is suggested by most health specialists. It is often suggested by the health specialists that there should be atleast 30 minutes of walk or play in a day. This is in fact, one of the best ways to reduce as well as get rid of coronary heart diseases. Hence, in order to incur the best of walking benefits, one must initiate with thirty minutes and then gradually increase the duration.
- Lowers blood sugar level
Walking after eating is said to be the best part of walking benefits. It is ideally good to take a 15-minute walk three times a day (following breakfast, lunch, and dinner). However, this information might not be completely authentic and hence there need to be confirmations given. It is similarly good to make it a practice to walk post meal. It is yet another way to remain fit.
- Eases joint pain
One amongst the best walking benefits is that one can be quickly eased out of joint pains. It also protects the knees and hips. Then, walking also does strengthen and lubricates and lubricates joints and hips. It also reduces the pain caused by arthritis. The best way to ease out joint pains is to walk for 5-6 miles per week.
Other Additional Walking benefits for health
The below given are some of the additional walking benefits for health:
- Boosts immune function
Walking prevents common health issues such as cold and flu. Also, health records prove that 43/1000 had fewer chances of getting affected since they walked for 30-45 minutes per day and reduces sickness. Moreover, it leads to fewer problems such as respiratory tract infections. Also it leads to lesser health issues and sendentries. In cases of cold climate, it is good to switch to treadmills.
- Boosts energy
Walking benefits the body by boosting energy and is also more effective than a cup of coffee. It also increases the oxygen flow within the body and increases the cortisol, epinephrine, and norepinephrine. These elevate the energy levels of the body and enables creative thinking.
- Improve your mood
Your mood and mental health can better be improved by walking. Walking benefits the body by reducing anxiety, depression and negative mood. Thirdly, it also boosts self-esteem and reduces symbols of social withdrawal. It is suggested to take a 30-minute brisk walk and a moderately intense work out for 3 thrice a week or a 10-minute walk for three days a week.
- Extend your life
It is a fact that walking reduces 20% risk of overall deaths. Also, walking at a brisk or fast pace (4 miles per hour) can reduce the risk by 24 %. Walking at a faster pace can help in overcoming the overall factors such as death, cardiovascular diseases and death from cancer.
- Tone your legs
It is suggested to walk on hilly areas or treadmill with a high incline or else find a route with stairs. The exercises other than walking are cycling and jogging. If interested in physical activities, one may also opt for squats, lunges and leg curls.
Tips for safe walking
The following are some of the tips for safe walking which are to be essentially followed for good health. They are:
- To walk on pedestrian or well-lit areas.
- Wear reflective vests.
- Wear sturdy shoes with heel or arch support.
- Wear loose or comfortable clothing
- Apply sunscreen while going out
Ways to get started:
- Choose the walking area near you.
- Walk to a scenic place with a friend or a family member.
- Get down one stop early and walk.
- Park your vehicles further than needed.
- Consider walking than taking your vehicles.
- Helps gain fitness.
- Keep fitness tracker.
- Choose a walking routine.
- Warm or cool down before walking to avoid injury.
- Talk to a doctor.
Walking and Exercise
Walking is one of the best ways to lose weight and is the best ways to lose weight. It is a rule to trim down according to the age and weight for exercises. There is no one size fits all for walking and exercise. It all depends on factors such as weight, pace, terrain and so on.
Calories burned walking
The most basic way to figure out how many calories you burn while walking takes into account your weight and walking speed:
|Weight||2.0 mph||2.5 mph||3.0 mph||3.5 mph||4.0 mph|
|130 lbs.||148 cal.||177 cal.||195 cal.||224 cal.||295 cal.|
|155 lbs.||176 cal.||211 cal.||232 cal.||267 cal.||352 cal.|
|180 lbs.||204 cal.||245 cal.||270 cal.||311 cal.||409 cal.|
|205 lbs.||233 cal.||279 cal.||307 cal.||354 cal.||465 cal.|
These calculations are based on walking on flat surfaces, like sidewalks. Walking uphill for your workout increases your burn dramatically.
|Weight||3.5 mph — flat surface||3.5 mph — uphill|
|130 lbs.||224 cal.||354 cal.|
|155 lbs.||267 cal.||422 cal.|
|180 lbs.||311 cal.||490 cal.|
|205 lbs.||354 cal.||558 cal.|
Most calculators you find online take more into account than just your weight and walking pace. They use a calculation that factors in your basal metabolic rate, or BMR (age, sex, height, and weight), exercise intensity (METs), and the duration of your exercise session.
The equation is: calories burned = BMR x METs/24 x hour
- A 35-year-old woman who weighs 150 pounds, is 5 feet 5 inches tall (BMR = 1,437), and walks for 60 minutes at 3.0 mph (3.5 METs) will burn 210 calories.
- A 35-year-old man who weighs 200 pounds, is 5 foot 10 inches (BMR = 1,686), and walks for 60 minutes at 3.0 mph (3.5 METs) for 60 minutes will burn 246 calories.