How to Walk: To stay healthy, it is very important to be physically active. It is very important to do regular exercise in this. You can keep yourself physically and mentally fit by taking a walk every day. Most people like to walk. Some people also count steps while walking. According to a study, walking is one of the easiest ways to increase longevity. However, it is also important to know how many steps are enough in a day. Is it more beneficial to walk more steps? new yorktimes.com According to a news published in, a paper recently published in the British Journal of Sports Medicine found that walking at least 2,200 steps can help fight diseases caused by sedentary lifestyle like heart disease and diabetes. Can get. However, it has also been said that walking up to 9,000 steps is more effective.
Whether you walk 2,200 steps a day or 10,000 steps, it is very important to focus on some methods of walking. With this you will be able to take more walks every day and your health will also remain healthy. Know how walking is more beneficial to stay healthy.
start walking
According to Amanda Paluch, a kinesiology professor at the University of Massachusetts Amherst, the first step for anyone who has lost the habit of walking is to simply start. You can start this by going for a walk in your home also. If you can walk 2,000 steps, which is about a mile, then move forward from there. If you are old or have a chronic disease, due to which it becomes difficult to get up and move, then walking at any speed is beneficial for your health.
speed walking
Counting steps is helpful in the beginning, but once you reach about 6,000 or 8,000 steps a day consistently, start paying more attention to speed. Walking makes the heart stronger. Bones and muscles get strength. Gradually try to walk fast. Push yourself to move forward by walking fast and breathing heavily. Intensifying your walking is not about burning more calories, but about strengthening your cardiovascular system. A 2022 paper in the journal Nature showed that brisk walking reduced rates of sleep apnea, acid reflux, diabetes and high blood pressure. Start by walking briskly for 30 seconds or a minute at a time.
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try taking a walk outside
You should try to take a walk outside the house every day. Spend time in nature by walking on trails, as spending time in nature benefits mental health. Trails are built at a higher elevation than roads.
walk uphill
After increasing the speed, try to move towards a little height. Hills are also great for walking, according to Dr. Saadia Khan, a cardiologist at Northwestern Medicine and an American Heart Association volunteer, as it’s a good way to boost your fitness. Walk uphill to keep your heart rate up. Instead of walking at a moderate pace, your walking should include vigorous activities.
there is weight in the backpack
Consider adding weights to your backpack to increase the intensity of your walks even more. This not only increases the heart rate but also helps during strength training.
try jogging
Running will be more beneficial to your long-term health. When you start walking fast, start running for 30 seconds or even a minute. Then gradually increase those intervals. Overall, the best daily step is the one you take with a little extra effort.
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Tags: diabetes, health, heart disease, Lifestyle
FIRST PUBLISHED: March 18, 2024, 14:19 IST