According to America Heart Association, we should get at least 150 minutes of moderate activity every week. That is the bare minimum. Each segment should last at least 15 minutes. This activity includes swimming, brisk walking, aerobics etc. But all things cost or need special location/trainer except walking. So I do this easy and effective exercise everyday.
WARNING: Walking for exercise (especially prolonged and brisk walking), like any other exercise have some limitations. You may need to consult your doctor if you have existing medical conditions or common problems like knee pain.If you are a healthy, normal adult in prime age, you can assume walking is safe for you.
Moderate walking means 100 to 120 steps per minute. It may vary with your age, weight and other health factors. Also, you should wear comfortable dress, shoes and well hydrated while walking.
According to experts, walking 10,000 or more steps a day makes you a person with "active lifestyle". 10,000 steps is around 8 kilometres. You may think it is too much. But that is required for your health, especially if you are working at offices, sitting all day long.
1. Morning Walking:
When you wake up in the morning, after bowel movement, drink a glass of water, put on your t-shirt, track suit and shoes and start walking in a nearby park or street or roads without traffic. This walking can be very brisk and if you feel like, you can also jog. Walk for at least 30 minutes. That will give you an initial start of 3,000+ steps for the day. You can enjoy the birds singing, sun rise, fresh morning air for free of cost. Except few rainy days, this is the best way to start your day. By this you will get 210 minutes of activity every week, which exceeds the American Heart Association guidelines of 150 minutes!
2. Use Public Transport:
Park your car/bike. Else better sell them off. Take a walk to your nearby bus-stop or railway station. Board a bus or train. Also walk those few blocks to your college/office from the bus-stop or railway station. By this you can add 1,500 to 2,000 steps to your count and you have covered 5,000 steps (yes! that is 50% of your daily target) before you reach office. Also you can be proud about you for being a socially responsible person by reducing the carbon emission and traffic.
3. After Lunch Walk:
Recent studies show that walking after meals can reduce your blood sugar levels and as well as provide three times benefits of usual walking. So after taking lunch, call your friend/colleague and walk slowly in a shaded place for 20 minutes. Chat with them about Free Software, music or just about anything you love. This will add another 1,000 to 1,500 steps to your count. Wow! That is 6,500 steps. Keep going! This walk also makes you brisk and refreshed and your afternoon work will be productive as good as in the morning.
4. Returning Home:
As we discussed early, returning home using public transport will again add 1,500 to 2,000 steps. So it will make the overall count to 8,000 steps.
5. Night Walking:
After having supper, call your wife/kids/parents and walk in your street for some 20 to 30 minutes slowly, talking about the day and other stuffs that relaxes your mind. This will add some 1,500 to 2,000 steps, making the total 10,000 steps per day within your reach. This walking will aid you to get a good sleep which will prepare you for an energy packed day ahead!
6. Hidden Extras:
Walking to shop to buy milk, walking inside home/office etc are not counted here. These will come around 1,000 to 2,000 steps. These extra steps won't harm you but benefit you! Count them as bonuses!
7. Other Tips:
If you are worried about days missed due to rain, you can invest on a treadmill. You can also install mobile apps that use GPS or accelerometer to measure the distance you cover. Else you can invest in pedometers to capture exact numbers of steps you walk a day.
Conclusion:
Walking is a good exercise for all ages. But it should not be considered as sole exercise. If you are fit enough, you can include other activities like jogging, cycling, aerobics, weight training, swimming etc. Also eat a balanced diet. Walking can't be an excuse to eat that extra samosa or chili bajji. Drink enough water. Avoid refined sugar, reduce salt intake and consume less fast-foods.
All these things, you can't do alone. You will get bored and start sliding in that slipper slope back to sedentary life-style. So encourage your family and friends to join you. By this, you are forming a team which will encourage you back, when you are down. With all these practices, you can improve your health and stay fit.
References:
WARNING: Walking for exercise (especially prolonged and brisk walking), like any other exercise have some limitations. You may need to consult your doctor if you have existing medical conditions or common problems like knee pain.If you are a healthy, normal adult in prime age, you can assume walking is safe for you.
Moderate walking means 100 to 120 steps per minute. It may vary with your age, weight and other health factors. Also, you should wear comfortable dress, shoes and well hydrated while walking.
According to experts, walking 10,000 or more steps a day makes you a person with "active lifestyle". 10,000 steps is around 8 kilometres. You may think it is too much. But that is required for your health, especially if you are working at offices, sitting all day long.
1. Morning Walking:
When you wake up in the morning, after bowel movement, drink a glass of water, put on your t-shirt, track suit and shoes and start walking in a nearby park or street or roads without traffic. This walking can be very brisk and if you feel like, you can also jog. Walk for at least 30 minutes. That will give you an initial start of 3,000+ steps for the day. You can enjoy the birds singing, sun rise, fresh morning air for free of cost. Except few rainy days, this is the best way to start your day. By this you will get 210 minutes of activity every week, which exceeds the American Heart Association guidelines of 150 minutes!
2. Use Public Transport:
Park your car/bike. Else better sell them off. Take a walk to your nearby bus-stop or railway station. Board a bus or train. Also walk those few blocks to your college/office from the bus-stop or railway station. By this you can add 1,500 to 2,000 steps to your count and you have covered 5,000 steps (yes! that is 50% of your daily target) before you reach office. Also you can be proud about you for being a socially responsible person by reducing the carbon emission and traffic.
3. After Lunch Walk:
Recent studies show that walking after meals can reduce your blood sugar levels and as well as provide three times benefits of usual walking. So after taking lunch, call your friend/colleague and walk slowly in a shaded place for 20 minutes. Chat with them about Free Software, music or just about anything you love. This will add another 1,000 to 1,500 steps to your count. Wow! That is 6,500 steps. Keep going! This walk also makes you brisk and refreshed and your afternoon work will be productive as good as in the morning.
4. Returning Home:
As we discussed early, returning home using public transport will again add 1,500 to 2,000 steps. So it will make the overall count to 8,000 steps.
5. Night Walking:
After having supper, call your wife/kids/parents and walk in your street for some 20 to 30 minutes slowly, talking about the day and other stuffs that relaxes your mind. This will add some 1,500 to 2,000 steps, making the total 10,000 steps per day within your reach. This walking will aid you to get a good sleep which will prepare you for an energy packed day ahead!
6. Hidden Extras:
Walking to shop to buy milk, walking inside home/office etc are not counted here. These will come around 1,000 to 2,000 steps. These extra steps won't harm you but benefit you! Count them as bonuses!
7. Other Tips:
If you are worried about days missed due to rain, you can invest on a treadmill. You can also install mobile apps that use GPS or accelerometer to measure the distance you cover. Else you can invest in pedometers to capture exact numbers of steps you walk a day.
Conclusion:
Walking is a good exercise for all ages. But it should not be considered as sole exercise. If you are fit enough, you can include other activities like jogging, cycling, aerobics, weight training, swimming etc. Also eat a balanced diet. Walking can't be an excuse to eat that extra samosa or chili bajji. Drink enough water. Avoid refined sugar, reduce salt intake and consume less fast-foods.
All these things, you can't do alone. You will get bored and start sliding in that slipper slope back to sedentary life-style. So encourage your family and friends to join you. By this, you are forming a team which will encourage you back, when you are down. With all these practices, you can improve your health and stay fit.
References:
- http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/American-Heart-Association-Guidelines_UCM_307976_Article.jsp
- http://www.thewalkingsite.com/10000steps.html
- http://www.healthline.com/health-news/aging-walking-after-meals-to-control-blood-sugar-spikes-061213
- http://www.usatoday.com/story/news/nation/2013/06/12/diabetes-walk-after-meals/2408753/
- http://www.sciencedaily.com/releases/2009/03/090317094719.htm
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