Health Benefits of Walking

Currently, the world is facing an epidemic rise in Non-Communicable diseases like diabetes and high blood pressure. These diseases are caused in a part by the trend of rising in obesity which corresponds to the declining rate of physical activity. Walking is the only exercise which helps in reducing the obese condition.

Facts on Walking:

Walking is a mandatory exercise for all age groups. Nowadays, doctors are suggesting people, walk regularly to attain good physical and mental health. Some facts about walking are as follows

Walking for extra 20 minutes per day regularly will burn off seven pounds of fat per year.

Longer and moderately-paced daily walks for 40 mins at 60% maximum heart rate are best for losing weight.

Shorter and Faster walks for 20 mins at 80% maximum heart rate are best in maintaining good heart and lungs condition.

Physical benefits of Walking:

Walking regularly can keep your body fit and healthy for a longer time. Regular brisk walking for 30 minutes per day helps in robust health and keeps you slim. It also increases the stamina of body. The other health benefits are as follows

Increase in body metabolism

Improves flexibility and posture

Reduces the risk of cancers

Helps in controlling and preventing diabetes

Strengthen the bones and muscles

Helps in relieving chronic back pain

Improves the sleep quality Mental benefits of Walking:

Walking is also beneficial for mental health in addition to physical health. It can elevate the mood, reduces depression, and also lowers the stress levels. It also helps in improving the confidence level and self-esteem of an individual. A group walk with friends can gain good social contacts. And also, a walk in lush greenery can enhance the level of spirit and gives a fresh feel throughout the day. Some of the mental benefits are

Improves the sleep quality

Improves the cognitive functions

Reduces anxiety due to some minor stress

Increase in the size of Hippocampus and prefrontal cortex benefits the memory potentially

Research on Walking:

A recent study on 400000 people with 15 minutes brisk walk per day proves significant health benefits and also adds three years to life expectancy.

The estimated amount of calories burned (Rough estimate):

 To know the number of calories burnt for walking a mile at casual walking speed (2mph), multiply your weight in pounds by 0.49, and for a brisk walk (3.5mph) multiply by 0.57.

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Common Misconceptions about Strength Training

The fact that the strength training exercise can cause muscle-bound and lose flexibility is not true. This could only happen if you train improperly. It has been found, however, that powerlifters are less flexible than other weight lifters.

It is not true that women will look masculine if they develop strength. Contrary to popular belief, most women will not be able to develop as large and bulky muscles as men, nor will their muscles be as well defined. On a heavy resistance training program, women and men make about the same percentage change in strength and hypertrophy. The greater percentage of fat in most women prevents the muscle definition possible in men and camouflages the increase in bulk. (Until CAT scans were used in research studies, it was not evident that women achieved hypertrophy at the same rate as men).

Gain in muscle mass Strength training does not make you move more slowly or make you more uncoordinated. Up to a point, increased strength may help to increase speed. The expression “no pain, no gain” is a fallacy. It may be helpful to strive for a burning sensation in the muscle, but this is not painful. If it hurts, you are probably harming yourself. Protein supplements are not ergogenic aids and do not benefit muscle mass or strength building. You do need a balanced diet, however.

Drugs do not make you fit. Anabolic steroids, growth hormones, diuretics, narcotics, and other drugs are taken to enhance performance that is extremely dangerous and ultimately produces an unhealthy person rather than a fit one. Strength training is not effective in building cardiovascular fitness and flexibility. Gains in muscle mass cause an increase in resting metabolism so muscle fitness training can aid in controlling body fatness.

It does not require two hours to complete a workout in weight training- unless you are a competitive lifter or bodybuilder. If you are training for athletics, you will need 45 to 90 minutes. The beginner or the person training for fitness or recreation can complete a circuit in 30 to 45 minutes. It is not true that progressive resistance training is only for young people. Studies have shown that even people in the 80s and 90s can benefit from regular PRE training.

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