Find lifting weights too tiring and boring? Hate puffing like a buffalo at the end of a run? Brisk walking is a simple, low intensity sport that is suitable for people of most ages and health conditions! If you haven’t been exercising in a while and want to start getting fit, brisk walking is a good way to start slow and build up momentum.
In fact, most of us already engage in some form of brisk walking daily. As the world’s fastest walkers, we keep even the densest of crowds moving at top speeds during peak hours. Like personal trainer Lucy Knight rightly states in this article,"It (Walking) is free, enjoyable and already a part of everyday life. All you need to do is correct your technique, walk faster and for longer and you will lose weight."
In spite its low intensity, brisk walking shares benefits of other higher intensity sports:
- Helps you to lose weight if you walk briskly for 30 to 60 minutes each day
- Keeps you active, and therefore prevents you from gaining weight when you get older
- Improves immune system
- Improves brainpower because walking stimulates the blood flow, and sends oxygen to the brain.
- Reduce chronic diseases like heart disease, high blood pressure and diabetes
It also has these added benefits:
- Prevents osteoporosis (thinning of bone tissue and density) since it is a weight-bearing exercise
- Enhances your mood and reduces depression, especially if you walk in a scenic place filled with greenery, such as the park.- Keeps you active, and therefore prevents you from gaining weight when you get older
- Improves immune system
- Improves brainpower because walking stimulates the blood flow, and sends oxygen to the brain.
- Reduce chronic diseases like heart disease, high blood pressure and diabetes
It also has these added benefits:
- Prevents osteoporosis (thinning of bone tissue and density) since it is a weight-bearing exercise
- Helps prevent peripheral artery disease, an illness that impairs blood flow in the legs
- In pregnancy, brisk walking protects against miscarriages. It can reduce fatigue and related pains, helps lose weight easily, lowers risks of gestational diabetes and prevents spontaneous abortions by lowering the hormonal fluctuations which cause uterine contractions.
- In weakened cancer patients, it is a suitable exercise that helps to improve blood circulation and lessens the side effects of chemotherapy.
Now that we know how good brisk walking is, how do we go about it appropriately?
It is very important to note that just because its low-intensity doesn’t mean you should start walking as and when in inappropriate attire. If you do not wear appropriate footwear, you may end up with feet ailments.
As with indulging in other sports, wear loose fitting clothing and sports shoes with well-cushioned soles to make walking comfortable for you.
To get the best out of brisk walking, you should walk with the right posture and technique. There are many different techniques for brisk walking, and Knight recommends this:
1) Stand tall with your arms by your sides and pull your navel towards your spine so that your core muscles are working.
2) Focus your eyes five to six meters ahead and keep your shoulders relaxed. Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.
3) Leading with the heel, take a step forward with your right foot and move your arms in opposition (i.e. as your left arm moves forward, your right moves back). Transfer your weight through the heel of your right foot.
Finally, how often and how long is probably another popular question. It really depends on your health condition. If you have any special conditions like pregnancy, or illnesses, you should consult your doctor before launching your brisk walking programme.
If you have no ailments or special conditions, you can base the frequency and speed of your brisk walking based on your preference. If you have not exercised in a long time, you should start slow. A recommended routine for starters would be 20 minutes of slow to moderate walking per day. When your body gets used to the daily work out, you can then increase the duration of each work out, and the speed.
Need more advice or encouragement to start your routine? The Health Promotion Board has a National Brisk Walking Programme, whereby briskwalking clubs have been established at all CDCs. More details are available here: http://www.hpb.gov.sg/programmes/article.aspx?id=6606
Sign up at your nearest CDC and start walking your way to good health!
Additional sources: http://health.sify.com/11-benefits-of-brisk-walking/
0 comments: