National Walking Day: How Walking Helps in Weight Loss

It is often said, “walking is man’s best medicine.” Undoubtedly, walking is the best form of exercise. A consistent walking routine helps with overall health and even aids in weight loss. With obesity being on the rise and various new upcoming techniques of exercise and weight loss, several people think that walking is ineffective and is not that important to incorporate into our everyday life. On the occasion of National Walking Day, we are here to give you reasons why you should trust walking as a part of your weight loss regime. If you are one of those who think that you can skip walking as it is not as efficient, this article is here to change your mind. 

Benefits of Walking Everyday

Walking comes with several benefits. Even if you decide to walk for 30 to 60 minutes every day, it will help you keep your health and fitness on track. The following are a few benefits of walking every day. 

1. Helps to increase pulmonary and cardiovascular fitness 
2. Reduces the risk of getting a stroke or heart disease
3. Manages and improves conditions such as high blood pressure, type 2 diabetes, muscle pain, stiffness in joints, and cholesterol 
4. Aids in weight loss and helps reduce body fat 
5. Improves the sense of balance and strengthens bones 
6. Increases muscle strength and endurance 
7. Helps to enhance cognitive abilities
8. Regulates sleep and improves mood by reducing tension and stress 

How to Make Walking a Part of Your Everyday Life? 

With the busy and fast-paced city life, it might be difficult for you to take out time and walk for an hour or so daily. Even if you walk for at least 74 minutes a week, it is enough for you to keep fit. So, here are a few tips that might help you incorporate walking into your everyday life: 

1. Walk up the stairs instead of taking the lift 
2. Walk your dog 
3. Walk to nearby places and shops instead of taking your car or other modes of transport 
4. Get off the public transport while going to your office or returning to your home. This will make sure that you at least walk for one stop 

Tips to Walk in the Correct Manner

Weight loss by walking often depends on the pace as well as the distance. Research has proven that ‘brisk walks’ are the best form of walking that helps in losing weight. Brisk walking is defined as walking at a minimum speed of 3 mph. It is often described as the stage where one can talk but not sing the lyrics of a song. Brisk walking has also proven to help people with health conditions. In order to achieve the results, make sure to follow the right technique of walking as stated below. 

1. Try to avoid concrete and walk on grass, as it ensures the absorption of maximum impact. 
2. Warm up your muscles in the beginning by walking slowly and then pick up the pace gradually. 
3. Keep your head straight up. Do not look at the ground, always look forward. 
4. Keep your chin parallel to the ground. 
5. Your neck, shoulders, and back should not be stiff or upright. Relax your body while keeping your back straight.
6. You should move your shoulders naturally and freely swing your arms with a little bend in your elbows. 
7. Gently tighten your core and stomach muscles while walking. 
8. Your walk should be smooth. Maintain the heel-toe movement while walking. 
9. Do not end the walk by stopping abruptly. Instead, reduce your pace and cool down. 
10. Lastly, end by gently stretching the muscles of your legs, especially your calves and thighs. 

Gear for Walking

Brisk walking for merely 10 minutes a day has proven to be useful. All you need is a little bit of determination and the right equipment to get the right results and include walking in your daily routine.

1. Wear loose and comfortable clothes that do not restrict your movement and activities. 
2. It is essential to choose the right walking shoes with proper arch and heel support in order to avoid injuries or discomfort. 
3. Using a pedometer helps to measure the number of steps you have taken. It keeps a track of your walking schedule and motivates you to achieve your goals. 

Safety Tips

Walking is a very convenient form of exercise as you can do it whenever you wish to at your own pace. It has several benefits as stated above. However, you must keep in mind a few suggestions before starting to walk on a daily basis:

1. Use sunscreen and wear covered clothes in order to avoid sunburns and overexposure to UV rays. 
2. Do not overexert yourself. Choose your level of activity according to your age. 
3. Hydrate yourself well before and after your walk. 
4. Remember to carry a bottle of water with you if you are planning on going for long walks. 

Conclusion

Walking every day and having the right diet along with it will surely help in losing weight. Walking is an excellent form of exercise that you must include in your daily schedule. It has proven to be effective because it helps in burning calories and keeps you fit. Thus, “A brisk walk a day, helps keep weight gain away” should be our pledge this National Walking Day!