Everyone knows that walking is good for health. But many people do not know when and how they should walk, or whether walking on a full stomach or an empty stomach makes a difference.
Regular exercise or physical activity is essential to stay physically and mentally healthy, and walking is the most accessible and simple exercise. Walking regularly can be one of the ways of leading an active lifestyle. The health benefits of walking are immense.
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Health Benefits of Walking
In today’s life, the range of physical activity is very limited. As a result, many people suffer from various health issues. Some people take up walking to avoid these problems, but not everyone sees results because they do not know how far or how fast they should walk. It’s important for those who walk to be informed about these aspects.
When to Walk
You can walk at any time of the day, but morning is a particularly good time for walking. You can also walk in the afternoon. In busy lives, everyone should find time to walk. How much you should walk depends on your body and any existing conditions, which your doctor can help determine.
How to Walk
While walking, care should be taken not to lean forward. The body’s center of gravity should move straight ahead, meaning the chest and neck should be kept straight. Walking speed should be 6 to 8 km/hr. If someone has heart problems, they should start walking at a low speed, then gradually increase speed and time according to their ability.
Generally, it is better not to walk on a full stomach. Walking can be done shortly after eating, but if you want to lose weight, it is best to walk on an empty stomach. However, if someone is taking insulin, they should not walk on an empty stomach. It is important to measure blood sugar before walking to avoid hypoglycemia.
When walking, wear appropriate and comfortable clothing according to the weather. You can walk on a treadmill at home or outside in a park. Running shoes should be used for walking as they reduce pressure on the knees and allow you to walk for a longer time.
How Much to Walk in a Day
Generally speaking, the more you walk, the better, especially for weight loss. If you can walk 4 miles a day, which is 8,200 steps, your weight will be under control. Those who have already lost weight but want to reduce it further or maintain control may need to walk a bit more—possibly up to 11,000 steps. Of course, this is not a hard and fast rule; it all depends on your ability, time, and effort. It is recommended to aim for 6,000 to 11,000 steps per day for weight control.
This is the guideline for weight control, but when it comes to preventing diseases, the calculation differs slightly. Conventional wisdom suggests that the more you walk, the more benefits you gain, but after a certain point, additional benefits may diminish. For example, to control diabetes and high blood pressure, 8,000 to 9,000 steps are necessary. Walking more than this may not provide extra benefits. That’s why 10,000 steps are often considered the “magical number” to ward off disease. Walking this amount daily can reduce your risk of illness by one-third, even if you walk more than that.
However, walking this much all at once can be quite difficult, so you can divide it into different times of the day. When moving through various stages of work, make room for walking. Many people think that walking all day does not count, but that’s not correct. Every step counts. Even variations in walking speed do not make much of a difference. Walk as much as needed, at different times of the day, according to your needs. Just try walking briskly for at least half an hour to get your body moving. Only then will you reap the full benefits of walking.
Walking Benefits
- Walking keeps the brain active. Being inactive means less muscle strength in the body, but more than that, it causes the brain to wither and die. When we walk, molecules produced in the muscles help keep our brain functioning.
- Walking is good for the heart and is very beneficial for heart health.
- Walking helps digestion and acts as a friend to the human digestive system, aiding in food digestion.
- Walking helps to beat depression. According to neuroscientist Shane O’Mara, depression is associated with sitting.
- Each of us has a number of personality traits related to being active, such as frankness, conscientiousness, extroversion, and agreeableness.
- Walking helps in metabolism. The food we consume is converted into energy, and walking assists in this transformation process.
- Walking helps keep the body fit. Many people work all day sitting in a chair, on a sofa, or in a car, which can cause body pain, especially in the back. Walking more is important to prevent these issues.
Other Benefits of Walking
- Brisk walking can burn calories.
- Regular walking helps keep our heart healthy.
- It reduces blood glucose levels and helps control diabetes.
- Walking helps reduce pain in some joints.
- It increases physical strength and immunity.
- Walking increases dopamine and serotonin levels in the blood, boosting mental energy and enthusiasm for work.
- It is one of the exercises that increase energy.
Reduces the Risk of Diseases
- Walking reduces excess body fat. Good cholesterol (HDL) increases, while bad cholesterol (LDL) decreases.
- It helps with weight loss, reducing knee pain, back pain, and other discomforts.
- The risk of many cancers, including breast cancer, is reduced.
- Walking increases the effectiveness of insulin in the muscles, resulting in lower blood glucose levels and better diabetes control.
- Regular walking reduces the risk of high blood pressure, heart disease, and stroke. Even if there is a block in the coronary artery, regular walking increases blood supply to surrounding small blood vessels, reducing the risk of heart disease.
- The risk of cerebral hemorrhage is also reduced. Walking increases heart rate and breathing rate, improving blood supply to the heart and lungs.
- People who walk regularly have less osteoporosis and maintain healthy bone joints.
For Whom Walking is Risky
Older people should not walk alone. Additionally, those who take insulin should check their blood glucose levels before walking. Heart patients should determine their walking speed and duration according to their doctor’s advice.
Bottom Line
People tend to gain weight as they age, with weight naturally increasing by half a kilogram to one kilogram per year. Meanwhile, normal physical activities, such as walking, decrease during middle age. Therefore, it’s important to focus on exercise from this time onward. Walking can be the easiest and most effective way to stay active.
There is no doubt that walking is very effective for weight loss. It will also provide you with many physical benefits, helping to prevent complex diseases and problems like diabetes, insomnia, high blood pressure, and gastric issues.
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