Dr Rajeev Virmani
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Written By: Dr Rajeev Virmani | Updated : May 22, 2014 4:21 PM IST
Walking is a convenient and easy way to maintain an overall healthy lifestyle. It requires only 30 minutes of daily activity every day to lead to cardiovascular fitness, strengthen bones, reduce excess body fat and boost muscle power and endurance. Walking also helps in reducing the risks of threatening lifestyle diseases like diabetes, osteoporosis, hypertension and some cancers. Most importantly, it is free and doesn't require any special equipment or training.
Statistics show that a whopping 75% of adult Indians living in urban areas have either very little or no leisure time for physical activity. Hence, walking is best-suited for such people as it can be easily followed on a daily basis even during your office hours.
Health benefits of walking
Walk for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise programme. If studies are to be believed, a recent one concluded that every additional 15 minutes of daily exercise reduced the rates of premature death by a further 4%. (Read: Walking for weight loss)
Smart ways to incorporate walking in your daily schedule
Walking the dog for 10 minutes before and after work or adding a 10-minute walk at lunchtime can add to your weekly goal. Make sure to do at least 10 minutes of activity at a time. Here are a few ways you can incorporate that much-needed exercise into your day:
How to increase your walking capacity and intensity
Introduce your body to walking gradually. If you've been inactive for a while, start with a slow 10-minute walk in your neighbourhood and then gradually increase the length of your walks. Increase the length of your walk by 10% to 20% every week working up to a goal of 30- to 60-minute walks. Once you're comfortable with the length of your walk, try increasing your speed.
Our body tends to get used to physical activity so continue to increase your intensity as you are able to improve your fitness levels. You can increase the intensity of your walks by:
Making lifestyle changes is not easy. It takes time and effort and you'll likely suffer some setbacks along the way. With time, as you continue to exercise, you'll start to reap in the physical and mental health benefits and improve your stamina. (Read: 'Walking 10,000 steps a day can make you fit')
The author Dr Rajeev Virmani is a Relationship Doctor at Max Bupa Health Insurance.
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