It is well-known that physical activity is essential for maintaining optimal well-being. However, many people struggle to find time for exercise due to busy schedules and the inability to visit the gym regularly. But did you know that you can stay healthy simply by walking? Walking workouts are an effective way to enhance your routine and offer a plethora of benefits. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained walking workouts and how to get started.
Health Benefits of Walking
Cardiovascular Health
Were you aware that incorporating regular walks into your routine can notably enhance your cardiovascular well-being? This simple activity aids in reducing levels of Low-Density Lipoprotein (LDL) or 'bad cholesterol', while simultaneously boosting levels of High-Density Lipoprotein (HDL) or 'good cholesterol'. Just 30 minutes of brisk walking each day can lower the likelihood of developing heart disease, hypertension, and stroke.
Weight Management
“Walking is an excellent way to burn calories and manage weight. Depending on your pace and body weight, you can burn between 90 to 200 calories per 30-minute walk,” said Arora. It can help you maintain or achieve a healthy weight when combined with a healthy diet.
Also Read: Jogging Vs Walking: Expert Explains Which Is Better For Weight Loss?
Mental Health Benefits
Walking has proven to be effective in easing symptoms of depression and anxiety. Research from the American Psychological Association reveals that adults who engaged in only half of the suggested weekly physical activity (roughly 75 minutes of brisk walking) saw an 18% decrease in the risk of depression compared to those who didn't engage in any physical activity.
Muscle and Joint Health
Regular walking strengthens the muscles in your legs and improves the flexibility of your joints. According to Harvard Health Publishing, walking provides joint protection, particularly for the knees and hips, which are prone to osteoarthritis. It achieves this by lubricating the joints and strengthening the supporting muscles.
Improved Digestion
“A post-meal walk can aid in digestion and help prevent issues, such as bloating and indigestion. Walking stimulates the digestive tract, promoting faster digestion and smoother bowel movements,” added Arora.
How to Get Started with Walking Workouts
Set Realistic Goals
Arora said Begin with setting achievable goals. Start with short walks of 10-15 minutes if you’re new to walking, and gradually increase your duration as your fitness improves. Aim to reach at least 30 minutes of brisk walking most days of the week.
Choose the Right Footwear
Invest in a good pair of walking shoes that offer support and comfort. The right footwear can prevent injuries and make your walks more enjoyable.
Warm-Up and Cool Down
“Start each walk with a five minute warm-up to prepare your muscles and joints. This can include gentle stretches or a slow-paced walk. Similarly, finish with a cool-down period to help your body recover,” added Arora.
Find a Walking Route
Choose a walking route that suits your preferences and safety needs. It could be a park, a neighbourhood sidewalk, or even an indoor track if the weather is not conducive.
Track Your Progress
You can even use a pedometer or a fitness app to track your steps, distance, and time. Tracking your progress can motivate you to stick with your walking routine and set new goals.
Also Read: From Cycling To Walking: Expert Lists Benefits Of Low-Impact Workouts And Exercises To Add
How to Get Better at Walking Workouts
Increase Your Pace
As you become more comfortable with your walking routine, gradually increase your pace. Aim for a brisk walk that elevates your heart rate but still allows you to hold a conversation.
Incorporate Intervals
Mixing up your walking routine with intervals can rev up your fitness progress. Try alternating between brisk walking and a more leisurely pace. For instance, walk briskly for two minutes, then slow down for one minute, and keep repeating this pattern. It's a great way to challenge yourself and keep things interesting!
Add Inclines
Walking on inclines, such as hills or stairs, can intensify your workout. This not only increases calorie burn but also strengthens different muscle groups in your legs and core.
Stay Consistent
Consistency is crucial for seeing results. Try to walk at the same time every day to build a routine. Make walking a part of your daily schedule, just like any other important activity.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional before starting any exercise regimen, especially if you are dealing with any health issues or injury.]