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WALKING
Discover how to do walking exercises, brisk walking, and Nordic walking.
For you and
your family - walking pads and walking treadmills.
Walking is an awesome way to improve and maintain your overall health. It is a low-impact, moderate-intensity cardiovascular exercise that increases your heart rate.
Walk for at
least 30 minutes five days a week. Start at a comfortable pace and gradually pick up speed. Each week, add about two minutes to
your walking time.
Drinking water before walking will help keep your body hydrated. Rest days are necessary to prevent overuse injuries and allow muscles and the body to recover from exercise.
Most adults do not get enough exercise,
but getting in shape has many mental and physical health benefits. Walking is a
perfect exercise; it is easy, free, and accessible. You can significantly transform
your health by walking just 30 minutes a day.
To keep yourself hydrated, drink lemon water. To be fit, do simple
exercises daily.
HEALTH BENEFITS OF A MORNING WALK
· Improves your heart health
· Improves blood circulation
· Boosts your brain health
· Strengthens muscles
· Supports your joints
· Loses weight
· Natural boost of energy
· Improves sleep
· Reduces risk of diabetes
· Improves your balance
HOW TO GET STARTED WITH A WALKING ROUTINE
1. Buy a good pair of shoes
2. Wear breathable clothing
3. Warm up your body
4. Stay safe when you are outdoors
5. Make the activity enjoyable
STEPS TO PROPER WALKING POSTURE
1. Stand up straight without leaning forward or back.
2. Your eyes must be kept forward.
3. Keep your chin up (being parallel to the ground).
4. Keep your shoulders back and relaxed.
5. Tighten your core.
6. Keep your pelvis neutral.
You must start walking beginning with the heel and rolling the foot onto the toe. It is also helpful in alleviating any jerk in the knees from walking. Most people naturally hit the floor with their heel, but might not roll the foot, resulting in a heavy step.
Always keep a smile on your face to
project confidence. To maintain a good
posture, stand up straight and
keep your shoulders back. Your arms should be kept loose at your sides, swinging
them slightly while you walk.
The most often recommended is a brisk
pace of about 90 -110 steps per minute. You must slow down if you find it
difficult to breathe easily. Health experts found that 30 minutes of moderate
exercise daily improves health and reduces the risk of many diseases.
BRISK WALKING
You can try brisk walking, beginning with 10 minutes per day for the first three weeks. Every week, increase the time you walk by 5 minutes until you can walk 30 minutes per day, six days per week. Start at this level if you are already in good shape. Studies show that daily brisk walks can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.
For weight loss, you must take a brisk walk of 30 to 90 minutes most days of the week. Brisk walking improves artery health and counters heart disease. Therefore, it is also beneficial for the heart. A brisk walking pace of 3-4 mph for health and fitness is recommended by many experts.
Heel-first
walking is more efficient than toe-first at transferring stored energy into
motion, so our muscles do not have to do as much work. When your feet hit the
ground, some energy gets lost with each step. Ideally, we should stand with our
feet parallel and line our kneecaps to the point over the center of our ankles.
If you work out before a meal, your
body's metabolism increases. It leads to a better burn-up of calories once we
consume and digest our food. It has been proven that to reap the maximum
benefits of brisk walking, we must plan it before our meal.
Depending on the time of day, low-fat
goats milk yogurt, eggs, or smoked
salmon after a morning walk, and foods like chicken, salmon, tofu,
whole grains, lentils, and chickpeas throughout the day are beneficial.
Regular walking, whether in the morning
or at night, is a healthy habit. However, night walks are better than morning
walks. Even a 15-minute walk after dinner could aid digestion and help lose
belly fat efficiently.
Over-exercise raises the risk of tendinitis and stress fractures. Moderate
exercise can improve your immune system. However, excessive exercise can
suppress it.
It will take approximately eight weeks to
notice significant weight loss and muscle gains. Although you will not see
muscle definition, the benefits going in your body and mind are considerable.
Your clothes will fit better, your posture will be better, and you will walk
taller.
You should eat a meal that contains both carbohydrates and protein within two hours of your exercise session. Consider a snack if your meal is more than two hours away.
Morning walks improve the body's oxygen supply and blood circulation, helping slow down the aging process and avoiding pimples, acne, and other skin problems. Your skin will start glowing over time with regular morning walks.
6 MUST-Dos AFTER EVERY WALKING WORKOUT
1. Cooldown
2. Rehydrate
3. Replenish your energy stores
4. Stretch
5. Muscle soreness should be reduced
6. Track your progress
Research suggests that a short walk after eating helps manage a person's blood glucose or blood sugar levels. Daily exercise if done moderately can also boost heart health, improve sleep, and reduce gas and bloating. A person should consider the timing, intensity, and length of their post-meal walk.
WALKING PAD and TREADMILL
The treadmill is better for building bone density. The settings of the treadmill allow you to vary your workout by walking, running, jogging, or changing the incline.
Sparnod Fitness STH-3000 Series - 2 in 1 Foldable Treadmill for home cum under desk Walking Pad - (4 HP Peak)
MAXPRO PTM405 2HP(4 HP Peak) Folding Treadmill, Electric Motorized Power Fitness Running Machine - LCD Display and Mobile Phone Holder - perfect for home use (DIY Installation with video call assistance)
NORDIC WALKING
Nordic walking is an enhanced technique that uses poles to work your upper
body and legs. This type of walking uses specially designed poles (not to be
confused with trekking poles) to enhance your natural walking experience. It
will burn more calories, raise your heart rate, and you need to walk faster
than ordinary walking.
Research shows Nordic walking is a more effective exercise tool for weight loss than normal walking.
This type of walking can help
reduce the pain and stiffness of arthritis because it maintains
mobility and keeps muscles strong enough to support joints.
Nordic walking works the shoulders,
arms, back muscles, and upper chest, stretching and lengthening those
muscles which are often tight through a full range of motion. The motion helps
to overcome the habits of hunching forward that many people adopt while working
at desks, reading, computers, or watching television.
This type of walking is a powerful, bone-strengthening exercise and
probably works all the muscles in your back (it works over 90% of the muscles
in your body). It is a safe and effective exercise for healthy older adults and
people with chronic health conditions. Walking poles can reduce load-bearing
weight on the knees, hips, and spine of older adults.
Nordic walking has some disadvantages. It includes costly expenses, complex and time-consuming
techniques, and the risk of tripping.
Seventy percent of your overall height is the recommended length for your Nordic walking poles. The good rule
of thumb is that the elbow should bend at a 90-degree angle to the pole being
perpendicular to the ground (the elbow should be glued to the waist and the pole
tip touching the ground).
For women, nowhere is this more noticeable than in the arms. Nordic
walking makes your arms leaner, tighter, and more muscular. Your triceps are at
the back of your upper arms. Concentrate on using them, not your neck and
shoulders, when you push the pole backward.
In one study, Nordic walking burned about 20 percent more calories over one mile than normal
walking on the same course. Overall, short-term Nordic walking training induces positive changes in knee muscle
strength and functional performance in women with low bone mass.
Most of the Nordic poles have a rubber stopper over the tip which can be used on pavement
or sidewalks. However, you will have better traction with the metal tip on grass,
dirt, or uneven terrain.
BEST WALKING STICKS/POLES/CANES
· Brazos Walking Sticks Fitness Walker Walking Stick
· Cascade Mountain 3K Carbon Fiber Quick Lock Trekking Poles
· HealthSmart Comfort Grip Folding Cane
· HurryCane Freedom Edition Folding Cane
· Nova SugarCane Walking Cane
TREKOLOGY Trek-Z Trekking Hiking Poles - 2pc Pack Collapsible Folding Walking Sticks, Strong Lightweight Aluminum 7075, Adjustable Quick Flip-Lock, Foldable
TrailBuddy Trekking Poles - 2-pc Pack Adjustable Hiking or Walking Sticks - Strong, Lightweight Aluminum 7075 - Quick Adjust Flip-Lock - Cork Grip, Padded Strap
The length of Nordic walking poles is 122 cm. However, if you are walking for the first time, a slightly shorter pole of 119 cm is recommended. The top of the handle should be at hip level and your elbow at 90 degrees.
Typically, rest days are not necessary for light cardio. It
includes activities like leisurely walking or slow dancing. It is safe enough
to do every day unless your doctor says otherwise. But if you are doing
moderate or vigorous activity, rest
days are essential.
Please note that the products mentioned above are available till stock lasts.
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