Walking

To lose weight you need to balance your diet and also increase your exercise routine. Regular exercise will go a long way toward achieving your goals. To lose weight, you should do at least 150 minutes of moderate-intensity exercise per week. You should first consult with your doctor about which exercise may be best for you. If you add half an hour of walking to your daily routine, you can burn more calories than you normally do everyday. The faster and longer you walk, the more calories you burn. If you are new to regular exercise, walking is the best exercise for you. Start with short rides and build up to longer more intense rides.

Walking is not only for weight loss, walking has many benefits.

• Regular walking controls diabetes. 

Regular walking reduces the risk of type-2 diabetes. Walking is also very beneficial in controlling diabetes.

A growing body of research suggests that the simple act of walking can lead to better health and may help prevent diabetes.

People who are active most of the time have diabetes under control. It is one of the ways that diabetes patients stay active. Even if you walk more intensely and at a faster pace, your risk of diabetes will decrease.

Walking increases the efficiency of insulin in the muscles of the body. As a result, blood glucose decreases. That’s why diabetes is under control. It also reduces the risk of heart disease and stroke. If you walk 30 minutes a day, walk for 10 minutes three times instead of all at once. For example- 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. No matter how long you walk, divide the walking time into three parts. Because walking for 30 minutes to 45 minutes at a time will not keep your diabetes level under control for long. It will be controlled for a short time. At the end of the day its level may increase. And if you walk three times a day, your diabetes will be under control throughout the day. In my opinion people with diabetes should include walking in their daily life. 

• Reduces high blood pressure.

Walking is very important to reduce the risk of high blood pressure. It reduces the accumulation of fat in blood vessels. Hence the risk of coronary heart disease is reduced. Apart from this, due to regular walking, the blood supply to all the small blood vessels increases. Due to which the risk of heart disease also decreases. It also reduces the risk of stroke.

• Reduces body fat.

Regular walking reduces body fat, increases good cholesterol and decreases bad cholesterol. When you start walking, your body gradually warms up after a while. It reduces the accumulation of fat in the blood vessels. Besides, it increases the blood supply to all the small blood vessels.

As you age, your body weight also increases. And excess body weight, saturated fat, processed food and limited physical activity are among the reasons for increasing cholesterol in your body. It is ideal to have certain cholesterol in the body. But excess cholesterol is harmful to the body. And when you walk, body cholesterol is controlled and fat is also reduced. So to control cholesterol and reduce body fat you must walk regularly every day.

• Improves your mood.

Regular walking increases the release of feel-good chemicals in the brain such as endorphins, dopamine and serotonin. As a result, depression subsides, and mood improves.

When you walk, your body’s blood flow increases. As a result , the body becomes hot. As the body heats up, breathing becomes more necessary. Then breathing rapidly increases the level of oxygen in the entire body. And when the level of oxygen increases, both body and mind are good and healthy.

• Protects your bones

Walking is very good exercise for bones. It increases bone density and reduces bone loss. People who walk regularly have healthy bone joints. It improves physical performance by increasing blood supply to muscles. It also increases muscle strength.

• Improves heart and lung function.

Walking increases the heart rate and breathing rate, thereby increasing the blood supply to the heart and lungs. As a result walking increases the performance of the heart and lungs more than before. As time passes, your heart and lungs will become stronger if you walk regularly every day. So there is no alternative to walking to keep the heart and lungs functioning properly.

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Some tips

Walk at least 5 days a week to reap the full benefits of walking. Walk at least 30 minutes per day and 150 minutes a week. If you can’t walk for 30 minutes at a time, walk for 10 minutes 3 times. Walk slowly for the first 5 minutes and speed up for the next 5 minutes.

Choose a specific time to walk. You can walk half the time in the morning and half the time in the afternoon. Don’t walk after a full meal. Drink water before and after walking. Walk in loose clothing and comfortable shoes.