People across the globe have been suffering from one disease or the other. Courtesy: their poor lifestyle choices and busy schedule. Plans of improving eating habits and changing daily routines are often made to keep oneself fit. One of the most suggested activities to indulge in is walking. It is not only believed to be beneficial by most of the people, but also is suggested by the experts. According to a study, walking is also one of the easiest ways that contribute to one’s longevity. One often wonders how many steps in a day are optimum for them to get the best results. As per a research paper published in the British Journal of Sports Medicine, an individual walking at least 2,200 steps a day has the potential to reduce the risk of disease caused by a sedentary lifestyle. It includes life-threatening diseases like diabetes and health-related issues. Apart from that, the study also states that a person walking up to 9,000 steps a day would be able to get the best results.
Whether a person walks for 2,200 or 10,000 steps a day, it is very important to focus on some of the most effective ways of walking. Let us know such methods of walking that would benefit more and will also make it easy for the ones who do not usually walk.
According to a Kinesiology professor at the University of Massachusetts Amherst, one should first start walking who has not been having a habit of it. One can start by going for short walks first and increase the distance day by day.The professor has also mentioned that individuals suffering from chronic diseases and elderly people can just walk at any speed. It will eventually be better than just sitting.
Start walking
As per the expert, walking while counting the steps is helpful in the beginning. Once you reach the bar of 6,000 to 8,000 steps a day, you can pay more attention to the speed than the counting. Walking results in the strengthening of the bones and muscles.
Brisk walking
According to the paper released in Nature Journal in 2022, brisk walking is also a beneficial way of reducing the rates of sleep apnea, acid reflux, diabetes, and high blood pressure.
Walking outside
While one can begin walking at home, one should rather prefer to walk outside for better results. It will add beneficial factors to mental health as well.
Walking upwards
Once you have increased the speed of your walking, start to walk at a little height. According to a cardiologist at Northwestern Medicine and a volunteer at the American Heart Association, Dr Saadia Khan says, it is better to walk in an upward direction as it will boost one’s fitness faster.
Carry weight
While walking, you can also carry some weight in a backpack to increase the intensity of your walking. It will increase the heart rate and will also help in strength training.
Comments
0 comment