Walking briskly is an easy form of exercise that has many benefits. Incorporating a 2km walk into your daily routine can significantly improve your health, but proper technique and awareness of the potential risks are key.
Dr. Surender Pal Singh, HOD Physiotherapy Department, CK Birla Hospital, Delhi, said regular brisk walking is a powerful tool to promote overall health. Here’s what it does to your body if you do it every day.
Cardiovascular and Respiratory Strengthening: Walking briskly strengthens your heart and lungs, improving efficiency and increasing stamina.
Blood pressure regulation: This form of exercise lowers blood pressure and reduces the risk of heart disease.
Enhances joint flexibility: Walking lubricates joints, maintains mobility, promotes flexibility, and reduces stiffness.
Managing diabetes: Brisk walking helps control blood sugar levels and is beneficial for diabetics.
Weight management wonders: Walking burns calories and contributes to weight loss and healthy weight management.
As a general recommendation, Dr. Singh suggests following the international guidelines of 30 minutes of brisk walking five times a week. This period is usually enough to stay healthy and reap the benefits of this exercise.
Beware of Techniques: Potential Drawbacks and How to Avoid Them
While brisk walking has many benefits, there are also potential downsides to consider, especially if you don’t approach it correctly. Dr. Singh warned that things to be aware of are:
Risks of overexercising: Overexerting yourself can increase your resting heart rate, which can cause irritability and unintentional weight loss in people who don’t need it.
Dr. Singh emphasizes the importance of consulting a medical professional before starting a brisk walking habit, especially if you have a pre-existing health condition such as severe arthritis, heart disease, or are recovering from surgery. I’m doing it. (Source: Freepik)
Nutritional deficiencies: Without a balanced diet to complement your exercise habits, fatigue can set in due to insufficient nutritional intake.
Improper Technique and Injuries: Walking on uneven surfaces or wearing inappropriate shoes can cause muscle and joint pain, stiffness, and possible injury.
Safety first: important considerations for pedestrians
Dr. Singh emphasizes the importance of consulting a medical professional before starting a brisk walking habit, especially if you have a pre-existing health condition such as severe arthritis or heart disease, or are recovering from surgery. I’m doing it. Here are some additional safety tips:
Choose the right terrain: Choose a flat, level surface for walking to minimize stress on your joints.
Footwear is important: Invest in the right walking shoes that provide the right support and cushioning for your feet.
Listen to your body: Start slow and gradually increase the duration and intensity of your walks. Pay attention to your body and take rest days if necessary.
Eating for Success: Maintain a balanced diet to provide your body with the nutrients it needs to maintain energy and prevent deficiencies.
By incorporating these tips and following a safe and effective walking routine, you can turn your daily walk into a powerful tool for improving your overall health and well-being. Remember, consistency is key. Lace up your walking shoes, get outside and experience the transformative power of a brisk walk.
Disclaimer: This article is based on information from the public domain and/or from experts we spoke to. Be sure to consult your doctor before starting your daily life.
