Walking - Its effects, Timing and Comfort.

One of the best physical activities for humans is walking. It works well for maintaining or enhancing general health. Walking is an inexpensive and efficient way to get exercise. Walking regularly is a fun kind of exercise that can boost your motivation and help you become a better version of yourself. Incorporating regular walks into your daily routine can lead to significant improvements in both physical and mental health, such as reducing stress, enhancing cardiovascular fitness, and boosting immunity. By starting with manageable distances and gradually increasing intensity, anyone can enjoy the numerous advantages that walking offers. 

Benefits of Walking:

1.  It is a great stress buster.
2. Maintains a healthy weight.
3. Increase muscle strength and endurance.
4. Reduces stroke risk in women, coronary heart disease, and bowel cancer.
5. Increase lung capacity.
6. Boosts immunity.
7. Lowers blood pressure.
8. Improves mental health.
9. Decrease diabetes risk and chronic disease.
10. Strengthen bones.
11. Improves varicose veins.
12. Delays ageing.
13. Prevents dementia and Alzheimer's.
14. It detoxifies the body.
15. It is a form of meditation.

How do you start your walk?

The amount of walking required varies by age and gender. According to the CDC, most adults should strive for 8,000–10,000 steps a day, or roughly 5–8 kilometres or 5 miles.

Start with easy walks that last five to ten minutes to establish a regular walking schedule, then progressively extend the length and frequency of your walks. Increase the time gradually, with a minimum of 30 minutes of moderate-intensity walking as your goal. In the beginning, walking big distances or quickly is not required.

Plan your walks into your day, just like you would any other essential appointment. Select a time and distance that are feasible. Try walking on various terrain, such as parks, sidewalks, or trails. Spend a few minutes stretching or walking more slowly before beginning each walk. Avoid straining oneself, particularly in the beginning. When necessary, take a break and rest; to keep track of your walks and maintain motivation, use a journal or fitness tracking software. To create a routine, try to go for a daily walk at the same time. Walking fast burns more kilojoules per hour than walking at a slower pace.

How do you make your walk enjoyable?

• Select a speed that suits you and is sustainable. 
• Walking slowly is the greatest method to warm up.
•  Explore several paths and environments.
• Explore other parks, areas, or trails.
• One excellent approach to enjoying your walk by sightseeing is to go for a stroll in parks, forests, or up hills.
•  Make sure your goals are reasonable, such as walking a specific distance or improving your pace. Going for a walk with a friend or relative might enhance the experience and help with socialisation.
• Join a walking club that will inspire, encourage, and give you the chance to meet new people. 
• To keep your mind active and enjoy your stroll, listen to podcasts, audiobooks, or music. 
• Be mindful of your surroundings and take in the sounds of nature, the birdsong, children playing, and fascinating events taking place nearby.
• Walking is a form of meditation and the best relaxation act. 
• It may open your eyes, give you more time to reflect and analyse the issues, and lead to a better solution.
• Walking can be a new hobby that encourages taking photos of what you see and sharing them on social media.

Comfort your walk:

The shoes you wear also have a big impact on how you walk. Make sure your shoes are light, comfy, and have the right amount of heel. Your heel should land before your toes when you walk lightly and easily. Wear comfortable, cool attire in the summer and appropriate, light, and warm clothing in the winter. Stand as straight as you can, swing your arms freely, and walk steadily. 

Idle time for your walk:

One of the best ways to start the day is to take in the peacefulness and fresh air of the early morning. Walking in the evening can be a wonderful way to relax after a long day. Evening strolls can enhance the quality of your sleep. Taking a walk after dinner can help with digestion. Pick a time that you can reliably keep to a regular routine.

Morning walk: optimal time from 5am to 6am.

Makes you active throughout the day.

Lowers the risk of miscarriages.

Improves lung capacity, brain function, and digestion.

Accelerates weight loss.

Spinal support.

Makes your skin healthy. and

Many more health benefits.

Evening walk: optimal time from 6pm to 8pm.

Great stress buster.

Quality sleep.

Ease back pain.

Good digestion.

Reduce high BP.

Boosts the immune system and a lot more to add to the health.

Conclude your walk:

• After each walk, do some stretching to help your muscles recover.
• Drink plenty of water before, during, and after the walk.
• Consider showering to maintain good hygiene and prevent skin problems.
• Include some high-quality protein and complex carbohydrates in your diet to help with muscle recovery and energy replenishment.
• Ensure to get quality sleep.

In conclusion, whether you prefer morning strolls to energise your day or evening walks for relaxation, finding a routine that suits your lifestyle is essential. Additionally, making your walks enjoyable by exploring different paths, joining a walking group, or listening to music can enhance the experience. Remember to prioritise comfort and proper attire, as well as post-walk recovery methods, to maximise the benefits of your efforts. 

Ultimately, making walking a part of your life not only improves your fitness but also offers a chance to reflect and unwind, fostering a greater connection to the world around you. Embracing this simple yet effective activity can help you become a healthier, happier version of yourself.