Walking regularly helps people restore their work life balance, makes them calmer, happier and more positive towards life. People feel happier, active, energetic, and more positive, after regular walks. A significant number of regular walkers say that that they have started avoiding junk food, started waking up early and have become more tending towards a healthier lifestyle than before. A survey shows that companionship makes walking more enjoyable and presence of a friend is a reason for people across age groups to walk regularly.
The importance of walking cannot be emphasized
enough. Studies have previously proved that it helps in preventing
hypertension, heart disease, strokes, diabetes, and other conditions. You must
have also seen people lose weight only by walking regularly. However, it is believed
that walking does not help in burning enough calories and might not be
effective.
A new study now says that walking burns more calories than
previously thought. The scientists now have developed a standard that is four
times more accurate for adults and kids together and two to three times more
accurate for adults only. The researchers point out that ACSM equation measures
the relationship between walking speed and metabolic rate as a linear function
whereas the new equation uses an exponential description. The new equation measures
metabolism irrespective of the height, weight and speed of the walker and the
scientists claim that is more accurate that those that have been in use.
The right technique of walking–When you decide to walk to
lose weight, there are a few things to remember to avoid injuries while losing
weight.
Smaller
steps: Subconsciously we start taking big steps which is almost
like lunging ahead so that we can cover more distance. This is a bad idea
because it causes a lot of strain on your feet and shins. Instead, take smaller
steps – you can quicken your pace though. You can also keep a moderate pace and
walk for half an hour to 60 minutes.
Increase
the distance: The more you walk, the more you stand a chance
of a better workout. Increase your distance every day by half a kilometer;
small enough to be easy. For those who have just begun walking, this will help
build your leg muscles.
Stretch:
Before you commence your walk, remember to stretch amply in order to loosen up
those muscles – and not just your legs but also your entire body. This helps
avoid the sore pain the next day. Stretching should be done after a walk.
Watch
your pace: How quick is quick, you might be wondering. To begin with,
don’t stroll. Walk fast enough so that you can still talk but your breathing is
harder than usual. Increase your pace as the week passes as you may get
stronger
Limb
movements: Don’t walk like a robot – let your shoulders move
naturally and swing your arms in a natural motion. don’t try to keep them tight
by your side. Keep your elbows close to your body. Don’t look down when you
walk – keep your chin parallel to the ground.
Take a
break: Don’t push yourself up to walking every single day – your
body needs rest so take a break once in a week. If you have to exercise, opt
for upper body workouts.
Watch
what you eat: If you are going to exercise, you need to keep
an eye on your food intake as well, specifically calories. For women, 1200
calories and for men or active women 1500-1600 calories is the upper limit.
Track
your progress: Get yourself some digital assistance to progress
how well you are really doing. A pedometer can help you track your distances
and time.
Mix it
up:
If you want some variety in your walking schedule, revise your workout a
little. One day you can walk slow but longer distance, the next you can walk
fast for a shorter distance. This helps to get rid of boredom too. Go easy on the post-walk eating: obviously, you will be Hungry; you could probably eat for two tonight; do not. For the first few days, it will be difficult ignoring the hunger pangs you get after you have begun walking regularly but instead of heavy food, have a fruit instead or a salad.
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