WALKING

When talking about health, we
tend to emphasize too much on diet alone. Diet is just one of the basic components,
as discussed in the earlier posts, the other being exercise, rest and your
attitude. Let us delve into the other aspects of health as well. Today we will touch
upon the benefits of walking. It is the most easy, free, convenient, but the
most neglected form of exercise.

It is one of the most basic actions
of man, but has now become an exercise since we do not do it as much as we
should due to technology and sheer laziness.

One of the easiest form of
exercise and aerobic activity.

Helps reduce symptoms of
depression and anxiety.

Lowers LDL (bad cholesterol) and
raises HDL (high cholesterol).

Keeps blood pressure in control.

Good for heart, improves aerobic
activity and overall stamina and fitness.

Improves insulin sensitivity and
reduces insulin resistance. Very good form of exercise for pre-diabetes where
sugars can be managed by diet and exercise without medicine.

Helps prevent osteoporosis (weak
bones) and improves calcium uptake by bones.

Helps improve general muscle
tone.

Keeps your weight under control.

Regular walking has shown to
reduce the incidence of diabetes, heart disease, strokes, asthma, osteoporosis
and digestive problems.

TIPS ON WALKING:

Do not do walking as an exercise immediately
after meals. Taking a light stroll is not exercise. A light breakfast is okay.
If you are walking in the evening, tea or milk before a walk is fine.

Remain hydrated. Drink a glass of
water or carry water with you. Dehydration can give cramps and make you feel tired
too soon. Take utmost care when you select your footwear. Your walk is as good
as the footwear. Do not compromise on the cost and quality of your footwear.

For the health benefits, walking
has to be of moderate intensity. It means that you should sweat and your heart
rate has to go up.

Start slowly. Gradually increase
your speed and maintain it at a rate where you can talk but cannot sing. Walk
at least for 45-60 minutes. Reduce your speed again at the end of your walk.
Relax for a few minutes after walking. Drink some water slowly.

The ideal count is 10000 steps
per day.  We do not cover even half of
it. You can make walking a routine habit. Use stairs instead of using a lift.
Walk to the nearby shops and malls. Cut short your bus or auto travel and walk
half the distance. Walk back home from office or from the railway station if it
is not too far. You could find more ways to include walking in your regular
lifestyle.

Try to exercise at least 5 days a
week for 30-60 minutes for optimum health.

Man is designed to move. Motion
is health, stagnation is disease.