WALKING IS GOOD FOR YOU!
ANURAG HOSPITAL,
8, Krishna Nagar,
Sowripalayam,
Coimbatore-641028.
Tel:0422 6587871
Email: anuraghospitalcoimbatore@gmail.com
Web: www.anuraghospital.com
All
you need to do is walk! Gym is good no doubt – gym work builds your muscles, helps to shed your weight and gives you a high
endorphin level leaving you ‘ high’ on exercise!
PART
OF DAILY LIFE:
Walking
is universal, free, enjoyable, something you do as part of
everyday life and you get to be seen by the many people. Walking is
something you do while waiting for your flight , or your train or bus;
something to do during lunch break. One does
not need to join a gym with expensive membership and hence walking can
be helpful to everyone as part of regular life.
ADVANTAGES
OF WALKING:
Walking also helps in other situations like not gaining weight if one walks for 4 hours every week. Walking also helps to avoid peripheral vascular disease which is a fancy term for preventing blocked
arteries in the legs, a condition which is more common in diabetics and the
elderly.
Walking is useful to avoid osteoporosis which is thinning of bones due to old age or
post menopausal status in women. The more you walk, the bones get stronger and hence the aging condition of osteoporosis
does not set in early.
Walking elevates your mood. One sees elderly people walking early in the
morning or in the evenings. This elevates the mood and prevents depression. You also make
and meet friends of your age and interest.
HOW
MUCH TO WALK FOR WEIGHT REDUCTION?
One needs to burn 3500 calories in general
to lose about half a Kg. So if one wants to lose weight, it is wise to not only
walk a lot but also to restrict calorie intake for weight reduction. Walking at
the same speed and duration, a heavier person loses more calories than a thin
person.
RECORDING
WALKING:
By using a sports watch, like the one my
son presented to me recently, one can record the number of steps and the
distance ( pedometer) during your walk or throughout the day ( combined with a
regular watch). Recommendation is to walk 10,000 steps a day (about 11km) which
is difficult for an average Indian.
CAUTION
WHILE BEGINNING:
It would be wise to start gradually
depending on factors like your age, knee and hip joint condition, heart status
& drugs you are on mainly after an assessment with a doctor who has an
interest in weight reduction.
HOW
TO BEGIN?
To begin with, start within your effort tolerance as far as steps is concerned at
your own pace. Increase by 5 minutes your
duration every fortnight. You must learn to walk faster gradually.
Initially 10 minutes moderate pace. Graduate
to 25 minutes, then to 45 minutes and
then to 60 minutes. Increase your speed
gradually. This is best by keeping a written
record of the walking.
Power
walking can be an additional benefit once the above
regimen is mastered. It helps to keep your core muscles straight and helps your
breathing as well.
As to the surfaces of walking, walking on sand or soft muddy ground like the sides of the Indian roads are
useful, and consume more energy and are kinder on the joints of the knees.
TREADMILL
VERSUS OUTDOOR WALKING:
Treadmills
are preferred if one is used to walking by oneself,
and it helps to keep a regular schedule, with an eye on the progress. Inclination (walking up on a slope) either
on treadmill or the road, helps to spend more energy, but one needs to know
that the heart rate goes up during inclination.
MAKING
IT INTERESTING:
There are ways to make your walking interesting and changing your life style. This is
important as it makes walking fit into
your life and does not make it look like an exercise. Getting off the bus one stop from office or home to walk is good. Not using the remote on the television but
getting up to change the channels, walking
to the shop to buy groceries is useful, walking your dog/ dogs, walking with your spouse or your child, or walking with your friends as a group
are all interesting prospects one needs to explore and make walking a habit.
SHOES:
Shoes are important accessories for walking. So how to choose the correct shoes for walking to reduce weight. The best walking shoes for obese people fit well and feel good in the store when trying them on. Extra padding and cushion with extra wide rubber outsole help a lot. Stable shoes do not allow the foot to turn or twist inside the shoes.
CAUTION:
A word of caution to the Indian walkers.
- The roads are crowded and not every vehicle driver follows the rules of the road.
- Best way to walk is on the right side of the road as you can see the on coming vehicle.
- Wear bright colored upper clothing so that it is easily seen by drivers.
- Use of a reflector strap or sash on your torso is always a good idea.
- Carry a mobile with you in case you need assistance.
- Early morning walkers along grassy areas need to watch out for rodents and reptiles.
- Diabetics and Epileptics need to carry the card while exercising.
- Do not stress yourself too much; if need be take a rest.
- Good to combine short bursts of rapid walking with gradual walking.
“If you do not enjoy it, it is not worth it; so you better do!”
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