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Journalism of Courage
Brisk walking is a readily accessible form of exercise with a multitude of benefits. Integrating a 2km walk into your daily routine can significantly enhance your health, but proper technique and awareness of potential risks are crucial.
Dr Surender Pal Singh, HOD-Physiotherapy Department at CK Birla Hospital, Delhi, said regular brisk walking is a potent tool for promoting overall well-being. Here’s how it impacts your body if you do it every day:
Cardiovascular and Respiratory Boost: Brisk walking strengthens your heart and lungs, improving their efficiency and increasing your stamina.
Blood Pressure Regulation: This form of exercise can help lower blood pressure, reducing the risk of heart disease.
Enhanced Joint Flexibility: Walking keeps your joints lubricated and mobile, promoting flexibility and reducing stiffness.
Diabetes Management: Brisk walking aids in blood sugar control, making it beneficial for individuals with diabetes.
Weight Management Marvel: Walking burns calories, contributing to weight loss or healthy weight management.
As a general recommendation, Dr Singh suggests following international guidelines of 30 minutes of brisk walking five times a week. This duration is typically sufficient to maintain good health and reap the benefits of this exercise.
While brisk walking offers a wealth of benefits, there are potential downsides to consider, particularly if you don’t approach it correctly. Here’s what to be mindful of, warned Dr Singh:
Overexertion Risks: Pushing yourself too hard can elevate your resting heart rate, lead to irritability, and even cause unintended weight loss in individuals who don’t need it.
Nutrient Deficiencies: Without a balanced diet to complement your exercise routine, fatigue can set in due to inadequate nutrient intake.
Improper Technique and Injuries: Walking on uneven surfaces or with unsuitable footwear can lead to muscle and joint pain, stiffness, and potential injuries.
Dr Singh emphasises the importance of consulting a healthcare professional before starting a brisk walking routine, especially if you have pre-existing health conditions like severe arthritis, heart problems, or are recovering from surgery. Here are some additional safety tips:
Choose the Right Terrain: Select flat, even surfaces for walking to minimize stress on your joints.
Footwear Matters: Invest in proper walking shoes that provide adequate support and cushioning for your feet.
Listen to Your Body: Start gradually and gradually increase the duration and intensity of your walks. Pay attention to your body and take rest days when needed.
Diet for Success: Maintain a balanced diet to provide your body with the necessary nutrients to keep you energized and prevent deficiencies.
By incorporating these tips and following a safe and effective walking routine, you can transform your daily walks into a powerful tool for enhancing your overall health and well-being. Remember, consistency is key! Lace up your walking shoes, step out, and experience the transformative power of brisk walking!
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
