How regular walking can make your life healthier
Photo credit http://inzone.gr/karkinos-kai-askisi/
Written by Sajida Ali
One way to keep your adrenaline and endorphins in high spirits (levels high) is to take up walking/running/jogging. It’s also a great way to burn calories, strengthen muscles, tone your body, and soak in sunlight for your bones and fresh air for your lungs.
Where you can walk: You can walk in your neighbourhood park, club or walking track, around your block, or even along the beach. If the walking area is far from your home or work place, the commute may demotivate you.
Warm up and cool down before and after your walk. Warming up prevents muscle injury and stress by preparing muscles for exertion, and cooling down helps relax them after a workout. Skipping either of these steps can result in aches and pains and even injury.
How you can lose weight: The key to losing weight through walking is consistency. You can be more regular if you have a walking partner or group from your neighbourhood who can push you when you slack. Try to walk at least 5 kilometres daily for a visible difference in health and physique within a month. High intensity interval training or HIIT is especially effective. In this you intersperse bursts of jogging or running with walking to jumpstart your metabolism.
Clothing: Dri-fit clothes wick away sweat to keep you comfortable and dry, whereas cotton fabric retains sweat, leaving you drenched and drained. Stretchy fabric like spandex allows flexibility and increased performance, while stiff fabrics like denim can lead to chafing and rashes.
Footwear: Wear socks with a loose band so that they don’t compress your shin or ankle. Shoes should have a firm grip and enough space to allow for swelling. They should have a cushioned sole to prevent impact injury, a breathable net upper fabric for ventilation, and a soft, flexible bendable sole for comfort.
Best time to walk: is early morning or in the evening, before or after the sun is at its harshest. In these cooler times you can walk a longer distance with a brisker pace with a lesser risk of dehydration.
What to pack in your bag: Before you start your walk, eat a banana for slow, long-term energy release. Apples provide short term, quicker bursts of energy. Keep a granola bar or a handful of trail mix in your pockets for emergency energy needs, and a sufficient supply of water and ORS.
Track your workouts: You can track your workout on various mobile applications such as Endomondo and Strava, or gadgets such as Fitbit and Garmin. Tracking your workouts can help you chart your progress or slacking and help motivate you.
Happy Walking!
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