(Last Updated On: May 8, 2021)
WALKING THE RIGHT WAY TO STAY FIT AND HEALTHY AT HOME
Walking is a physical activity and is more than just a way to get around. Walking at any speed is a way to improve your fitness and health, burn calories, reduce the health risks of inactivity, and leads towards a healthy and sound living style.
Walking the dog, walking on a side road, walking in the park, or simply walking around your neighborhood at an easy pace keeps you active and can help you reap benefits. Walk and home are different but these have a great connection as many people use their house’s lawn and free area of their houses and in this way, they can complete their daily walking goals without going outside.
To get more benefits for your health, fitness, and weight loss by walking at a brisk walking pace that puts you into the moderate-intensity exercise zone. You should make the right posture, arm motion, and stride for a perfect walk. Experts recommend a brisk walk for 30-40 minutes every day, five or more days per week to reduce health risks.
learn about how can you stay fit and healthy at home.
The New England Journal of Medicine has previously reported that the benefits of walking are close to that of vigorous exercise and reduces the number of heart attacks in women and men.
Those who walk just three hours a week may reduce their risk of heart attack by thirty to forty percent. Women who walk more than five hours weekly may reduce their heart attack risk by fifty percent. Walking has also been reported to help reduce the risk of breast cancer in women.
Top 6 Things to Know About Walking
Walking helps you burn your body’s extra fat and lose weight. When you walk for more than 40 minutes at a brisk pace, your body must burn stored fat and your body gets a perfect shape. This walk helps you not only lose weight but also lose excess fat from your body. You should work on good walking posture, learn right arm motion, and your foot motion to get the most out of a walking workout. You can get the best results if you avoid common walking mistakes.
You must have the right walking shoes for the walk. With flat, flexible athletic shoes that fit right in your feet, you can get a perfect walk.
You should have a pedometer or fitness band with you to get motivation. Whether you wear your old-school waistband pedometer, you will probably walk more if it is tracking your steps each day. If you log 10,00 steps per day, you are likely meeting your recommended activity goals.
You can walk a 5K, 8K, 10K, half marathon, or a full marathon. Races aren’t just for runners as many people thought. Many events welcome walkers, both swift slow, and mid-level walkers. Walking is good for our fitness and many health conditions. Walking for 30-40 minutes per day, five times per week is recommended for people with diabetes and many other diseases. Regular walking prevents or manages many health conditions and disasters.
walk with friends and get healthy. Walking with a team is a good way of connecting. Walking improves your mood and health. It relieves stress, improves your mood, and allows you to think more clearly and rightly. There are more benefits if you walk in a park or natural area and you can walk in your home lawn and can stay fit and healthy at home.
Health benefits of walking after Dinner
You will be surprised to know that Walking after eating dinner is the best way to solve 80% of your common health problems. Without any expense, a 20–30 minutes walk after dinner can give you amazing health benefits.
Let’s know how Walking after Dinner improves various functions of our body:
1. Better digestion –
Walking helps food to move properly through our digestive system. It further activates our gastric enzymes and juices to assimilate food properly and better absorption of food nutrients. Better #digestion means a happy stomach with no problems.
2. Speed up metabolism –
walking speeds up #metabolism. It helps our cell organisms to work more and get a better flow of oxygen into our system to speed up the required biochemical process to release energy.
3. Improve blood circulation –
walking helps to improve blood circulation throughout the body. Because our whole body parts work when walking, head to toe.
4. Lowers triglycerides –
walking after dinner lowers your triglycerides levels and keeps them under control.
5. Controls blood glucose levels –
walking after dinner helps in controlling your blood glucose levels, especially for people struggling with Type 2 #diabetes and after-meal blood sugar level spikes.
6. Burn more calories –
walking after dinner allows you to burn additional calories from your system. The more muscles you use during the walk, the more calories are burned.
7. Weight loss –
It significantly affects your calorie burn especially after dinner when the next thing you are going to do is to sleep, a no physical activity phase for long hours.
8. Prevent obesity –
walking reduces the requirement of insulin (#obesityhormone) release to counter excess glucose. Due to normal glucose levels in the blood, there is no need for insulin to burst into the system.
9. Stronger Immune system –
Due to better digestion, a healthy stomach, and boosted metabolism, walking helps provide the immune system.
10. Relieve stress –
walking boosts endorphins (part of our nervous system) ability to fight #stress and natural pain.
11. Better sleep –
when your digestion is working fine, stress is relieved and you have burned some calories, there is no need to worry about sound sleep.
We’ve always been told the many benefits walking provides for us as a whole but we often don’t realize the many health benefits it provides on an individual basis. Walking can help prevent many health problems from developing, or can even solve some health problems that have already started. Another benefit of walking is the body produces natural pain endorphins while you walk.
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Walking is very helpful in reducing stress. Seldom will a man go walking and think about his problems because walking has a way of clearing your head. Whether it’s the fresh air that helps to clear the mind or by the way you move your arms and legs, walking manages to remove stress from both the mind and body.
Benefits of walking worth acknowledging include:
Walking helps you to digest your food better. This is particularly beneficial for men or women that tend to have a diet that consists of too many heavy fried foods. Walking regularly helps to digest these foods quicker and easier.
Walking can help you maintain your weight. People that work long hours on jobs that are sedentary, tend to gain extra pounds but walking regularly can help keep this in check.
Other benefits of walking are that it provides some great leisure time as well as giving you time to socialize with friends or add some quality time with your family. Our busy lives tend to leave us with little time for catching up with friends or spending time with the family. By walking with family or friends one can improve their health and have a social life.
Anyone that walks regularly will claim they feel more energetic, happier, and can work and move at a much faster pace and remain healthy.
Reasons for a warm-up
importance of warm-up in physical education Even though the warming up won’t burn hundreds of calories or get you those six-pack abs you’ve always wanted it still has a very important place in your workout routine. Warming up before your workout can help in the following ways.
1 – Increase blood flow to your working muscles, better preparing them for the additional workload to come.
2 – Increase the delivery of oxygen and nutrients to your muscles, which prevents you from getting out of breath too early or too easily.
3 – Prepare your heart gradually for an increase in activity, helping you avoid a rapid increase in blood pressure.
4 – Prime your nerve-to-muscle pathways to be ready for #exercise, which can improve the quality of your workout.
5 – Improve coordination and reaction times.
6 – Reduce the chance of soft tissue (ligament, tendon, and muscle) injuries by allowing your muscles and joints to move through a greater range of motion easily (and safely).
7 – Lubricate your joints for easier (and less painful) movement.
8 – Increase blood temperature, which can allow you to #workout longer or harder.
9 – Prompt hormonal changes in the body responsible for regulating energy production.
10 – Help mentally prepare you for the workout ahead, giving you a few minutes to get “pumped up” for a great workout!
11. helps with weight management
12. It is accessible to everyone
13. Reduces symptoms of depression and anxiety.
14.lowers low lipoprotein LDL level (The cholesterol the bad )
15. Raises The good HDL cholesterol
16. It lowers down high blood pressure.
17. Reduces the risk of some cancers.
18. It helps reduce risk and aids with the management of type 2 diabetes.
20. helps maintain strong bones.
21. Reduces the risk of a heart attack.
22.Less likely to head injuries
23. Reduces Stress.
24. Reduces the risk of heart diseases.
25.you don’t have to pay for it.
26. It helps maintain muscle tissue.
It doesn’t have to take a lot of time since 5-10 minutes is typically all you need to get your body ready for working out.