Health Benefits of Walking
Given the hectic work schedule that most of us have to follow these days, it is not always possible to find time for a workout in a gym. A morning walk is one routine that is easy to follow and improves our all-around
Here’s a look at some of the main benefits of walking every day:
1. Keeps Your Diabetes Under Check
Diabetes is now a major concern
among the adult population all over the world. On average, you can burn up to
300 calories of fat if you take a walk for half an hour daily in the morning.
walking helps your body to maintain and use glucose
levels in your blood more efficiently. With time, it helps in bringing down
blood glucose and therefore improving diabetes control.
2. Improves Your Sleep
Good sleep is the perfect tonic
for not just the body but the mind as well. We feel rejuvenated and energized
after a good night's sleep.
However, stress and inactivity
in our daily lives have disrupted our sleep patterns. Sleep deprivation or
insufficient sleep can have a severe impact on our mental health and overall
Sleep deprivation affects the
majority of people nowadays, and daily walking is a simple cure. Regular
walking improves our mood, depletes the body's stored energy, and makes us feel
exhausted. Your body now needs relaxation. And, that's how daily walking helps
us sleep better by regulating our sleep cycle.
3. Improves Heart Health
walking can lower your odds of heart disease
considerably. Talking those early morning steps regularly will make your heart
as young as ever. Walking improves blood circulation from the heart to the rest
of the body and back.
4. Helps you Lose Belly Fat
Is your waist size giving you
sleepless nights? can walking help you lose weight?
Yes, daily walking is a
simple yet very effective way to lose belly fat.
Research has shown that 2 1/2
hours of brisk walking every week—roughly 20 minutes per day—can decrease your
belly by around an inch.
5. Improves Muscle Strength
walking remains the most underrated form of daily
activity for muscle strength. Walking a mile a day, at a moderate to a brisk
pace, will help improve muscle tone, strength, and endurance.
6. Improves Digestion
A daily walking routine
will go a long way in waking up your digestive system. Walking activates
peristalsis i.e the wavelike movement of the intestine muscles. The contraction
of the stomach muscles helps push out the gas and stool.
7. Helps Deal with Depression
Recent studies have all proven
that exercise and physical activity play a key role in the treatment of depression and anxiety-related
disorders. Morning walk is particularly effective in treating depression
and anxiety symptoms. It is like a morning boost of energy that reduces stress,
improves mood, and paves a path for a much-improved quality of life.
8. Slows The Ageing Process
If you wish to look younger
even in your old age, a morning walk is one routine that you should not
ignore. Morning walk improves blood circulation throughout the body and thereby
increases the overall oxygen supply to all parts of the body. This improved
oxygen supply will keep most skin problems including aging at bay and preserve
your fresh and glowing look for a long time.
9. Reduces the risk of Alzheimer's
A morning walk has also been
demonstrated to improve brain function by increasing the availability of blood
and oxygen to the brain. Another benefit of morning walks is that they improve
brain resistance to Alzheimer's disease, as well as reduce the consequences of memory loss over time.
10. Improves body posture
Morning walks may also help
with posture adjustment. People with slip-disk are commonly advised to go for
early morning walks to alleviate their back pain. To improve your back and
neck, you must walk in an upright position while walking.
Morning Walks vs Evening Walks: Which is Better?
When it comes to choosing the best
time to walk there is simply no better time than morning.
Morning walks are recommended
over evening walks since they energize you and help you start the day on a positive
note. According to studies, those who walk in the morning are more active and
efficient than those who walk in the evening.
In addition, because of the
rising rate of pollution in our cities, we must walk first thing in the morning
when pollution levels are at their lowest.
Daily Walking: Tips
for Getting Started
If you are a beginner, start
with 10 minutes every day for the first three weeks, walking briskly at a 3 to
3.5 mph pace (walking a mile in 17-20 minutes). Slowly increase your walking
duration by 5 minutes every week until you can walk for 30 minutes six days a
● Buy a quality pair of
shoes. Make sure you're wearing comfortable shoes that do not put undue stress
or pressure on your toes and heels.
● Wear lightweight,
● Warm-up your body. Do a
few stretches and then take a walk.
● Start slowly first and
keep track of your progress
● Keep yourself safe when
● Make it enjoyable by
listening to music or inviting your friends for company.
Daily Walking: The
Right Technique for the Right Health
The right technique will go a
long way in helping you get the maximum benefits of a morning walk. These
techniques are mostly related to the body’s posture and movement during the
Keep your head straight
and look forward. The chin should always be in a neutral position i.e. it
should neither be too close to the chest nor raised too high away from the
chest. Instead of bending forward, keep your shoulders back and relaxed.
● Foot Placement
When we are walking briskly,
the landing of our foot plays a key role in determining the overall impact on
the legs and the rest of the body. Proper foot placement is an essential
element of effective daily walking. Improper foot placement can cause
discomfort around the ankles, knees, and even the back.
For correct foot placement, we
must put our steps directly forward and apply a small amount of pressure from
heel to toe. The feet should be centered under each side of the hip, with
enough space between them to allow for movement.
● The Right Stride Length
Do not keep your feet too close
when walking. As you shift your weight forward, place your right foot in front
of you and catch yourself before falling forward. This is the length of your
stride. Regardless of the style of walk, you choose(strolling; brisk walking,
or race-walking), you should keep the same stride length.
Instead of reaching with your
front leg to cover more territory, concentrate on shorter strides rather than
lengthier ones. A forceful stride that propels you ahead with your back foot
can also help you maintain a good walking posture.
Keep at least one foot on the
ground at all times. Instead of slapping the ground with your feet, focus on
smoothing out the motion.
● Arm Swing
Make sure you're walking with
the proper arm motion as well. With the right arm swing, you will be able to
achieve a total-body workout. You'll burn 5-10% more calories as a result.
Swinging the arms in the
opposite direction of the lower limb minimizes the body's angular momentum,
balancing the rotational motion produced during walking.
● Track your
You must monitor and measure
your progress at regular intervals. This way you will be able to keep your end
goals in sight and stay motivated. For instance, if your end goal is lowering
blood pressure, you can start by measuring health markers such as heart rate,
blood pressure, etc. These markers will help you optimize your routine for
faster and more effective results.
● Stay Motivated
Last but by no means the least,
self-motivation remains an essential ingredient for success in any form of physical activity, irrespective of how simple or
complex it may be.
Getting fit and staying healthy
is never the result of a week-long effort. Rather it is the result of months of
effort and persistence. Even a simple activity like daily walking can
bring impressive results if done regularly over a long period.
A better way to stay motivated
is to get in touch with a fitness consultant. At Kayawell, we have made this
extremely easy for you. Using our platform, you can connect with hundreds of
highly-rated fitness and nutrition experts from the comfort of your
mobile screens. So what are you waiting for?
Fill out this form and
Kick-start your fitness journey today!