In today’s more than comfortable lifestyle, it is said, “a minimum of 8000 steps per day keeps the doctor away”.
The easiest form of exercise and the best way to keep our muscles toned and one of the best ways to provide proper lubrication to our joints, is definitely a Brisk Walk. Since it suits all age groups and requires no investment in terms of any instrument or equipment, people have no qualms about getting into the routine of a Brisk Walk; however, if not done in the right way, it could lead to serious injuries and ill effects, as well.
Today, we shall revisit a few points to ponder upon the right ways of going ahead with the Brisk Walk Regimen.
A Few Facts on the Benefits
- Walking lowers the stress hormone cortisol, does burn some calories (not very many)
- Walking is not an only an exercise but rather a necessity
- One issue with walking is that many insist on aerobic power walking, not realizing leisure walking is likely the better option. This highlights the difference between weight loss thinking and fat loss thinking
- A study out of Japan published in the Journal of Physiological Anthropology in March of 2007 showed some very interesting metabolic effects of walking, especially when done in a natural environment
- It concluded that walking in a nature setting like the woods or parks, seems to have an even greater impact on overall health
- This study shows that exercise is not always just about calories, but that the hormonal activity generated in response to the surrounding environment, is also having a positive impact
Time of Walk
- If you are keen for the outdoors, then the best possible suitable time would be when the sun is still smiling at us, perhaps in the morning
- This is due to the fact that post sunset or during the night, plants consume oxygen but they don’t release any
- Although plants respire 24/7, the net effect during the day time is that plants produce more oxygen than they consume
- So it is for us to draw in the benefits of inhaling more oxygen in the fresh morning air
- Energy consumption is same no matter what time of day a person walks. So alternatively, you could go according to your convenience
- Outdoors could be enjoyed by immersing the soul in the sounds of the mother nature, including the chirping of the birds. All of which has a soothing effect on our mind as well and general wellbeing
The way to go about it
- Walk a little initially and then gradually increase the pace and time
- Warm up and cool down with a slow, gentle walk to ease you up
- Take light, easy steps and make sure your heel touches down before your toes
- Walking on the grass rather than the concrete flooring is considered any time better
- Choose walks that suit your age and fitness level
- Brisk walking means that you can still talk but not sing, and you may be puffing slightly
- Keep a moderately intense pace about 15 or 16 minutes per mile
- It is suggested that a 30 to 45 minutes of walk does show good results
What to eat and when
Pre-walk tips
- We should eat one hour prior to going for the walk
- The reason being if we walk in empty stomach or perhaps 2 to 3 hours after a meal, then the chances of our sugar level will plunge down and this may lead to falling unconscious
- You could have plain lime water, juice of 1/4th lemon in 1 glass of water, if need be during the walk
Post walk tips
- Since, protein needs to be replenished in the muscle mass, one can have sugarless curd, after finishing the walk
- Alternatively, few roasted nuts like almond, pistachios or groundnuts. Else a vegetable salad mixed with these nuts and lime juice. Your muscles will be happy to get the surge of protein.
- One-hour walk does not require us to have water, so it can be avoided
- Plain lime juice is good, which need not be sour at all. You could also have “homemade Indian gooseberry juice(amla)”
- Try to avoid having sugary drink or heavy carbs immediately after the walk, as the burnt down calories will be knock back
Best Suited Clothing & Footwear
- Wear lose clothing that is made of a breathing fabric and can soak in the perspiration well
- Dressing too warmly can increase sweating and build up body temperature, which can cause skin irritations.
- A good pair of walking shoes would help
- Wrong footwear or walking action can cause foot or shin pain, blisters and injuries to soft tissues
- Make sure your shoes fit snugly and have appropriate heel and arch support
- The latest research however, emphasises on bare foot walking. This practice is being propagated by Model Milind Soman, who has been conducting quite a number of walkathons in Namma Bengaluru, in the last few years
- Cotton socks are the best to soak in the foot perspiration
Reaping more benefits
- During the walk, swing your arms back and forth keeping the elbow at 90 degrees
- This will mobilize the shoulder joints and heal any pain that arises from the considerable amount of time spent on keyboards and keypads
- This helps strengthen the muscles of the arms and back
Precautions
- Do not take shower immediately after the walk, with cold water
- Have few sips of lime juice and let the perspiration dry out completely
- Those with back pain (especially the lower back) and knee pain, should avoid walking on an inclined planes or path
- If you happen to suffer from any condition, and intend to start Brisk Walking, it is always better to consult your doctor first. Discuss whether you need to take any precautions and follow your doctor’s suggestions about whether you should go for brisk walk, and also how you should go about it.
I would like to conclude by what the experts have to say:
“Walking in general is great so don’t get obsessed with whether you are doing it right. Any walking is perfect, but if you want to get a little more out of your walking you can make two simple changes:
- Change your power walking to leisure walking
- Whenever possible walk in nature based settings
