Don't think walking is a fantastic exercise? Rethink that! Regular walking has numerous advantages, according to research, even though it's not as strenuous as other types of exercise. These benefits include:
- Helps in Weight loss.
- Increases Lung Capacity
- Improves Varicose Veins
- Speeds up Digestion.
- Reduces risk of chronic diseases like heart disease, hypertension (high blood pressure), diabetes, and certain cancers
- Reduces stress and improves mood.
- Improves cardiovascular fitness.
- Boosts energy
- Maintaining a healthy weight or weight loss.
- Improved happiness, attention & confidence
For optimal results, what is the recommended frequency, duration, and intensity of walking?
Walking for ten minutes or so, three or four times a day, is beneficial! Any kind of activity beats doing nothing at all. If you haven't been working out frequently, start out cautiously. For the first week, you could set aside 10 minutes a day, and then after that, you could add five minutes every week until you are at least 30 minutes.
You have two options for tracking your heart rate: use a fitness tracker watch or the talk test. Aim to be sufficiently out of breath that, despite your hard work, you don't want to talk too much when using the talk test to determine the intensity of your workout. However, avoid moving so quickly that you become completely breathless or unable to speak.
10,000 steps is a number commonly used as a daily step goal. There isn’t research to support this number as having any significance for our health.
Do you find walking difficult? Can't continue walking every day as a habit? In order to make walks more enjoyable for you, consider the following ideas:
Try listening to music, podcasts, or audiobooks. One of the best ways to keep up a walking habit is to combine a walk with a podcast or book you really want to read. You may be more likely to walk if you can only watch a show you want to watch while walking on the treadmill, or if you can only listen to that book or podcast.
The Advantages of Going for a Short Walk
Makes Your Education Remarkable
A recent study examined the effect of exercise on learning. Participants were divided into three groups by the researchers: those who worked out immediately following revision, those who worked out four hours later, and those who did not. They discovered that the group that worked out for up to four hours after their lesson had a much better memory and retention of the material. Subsequent analysis with MRI scans revealed that, particularly in comparison to individuals who had not exercised, the hippocampus—the region of the brain primarily responsible for memory—was highly stimulated. The results appear in line with other studies that have demonstrated the beneficial effects of exercise on memory in both adults and children.
Improved Confidence, Happiness, and Attention
According to a recent study, people who took even a 12-minute walk reported feeling happier, more confident, and more attentive. Does it make a difference where you walk? Most likely not. Whether they walked outside, in a gallery, or on a treadmill, the study participants benefited from their walk. This study was particularly interesting because, despite knowing they had to complete a difficult task (write an essay in this case), the students felt better after the walk. For students, this could be especially helpful and beneficial in the weeks leading up to tests.
Author
Ms. Minal Pawar
Assistant Professor
Dr. D. Y. Patil School of Science & Technology
Dr. D. Y. Patil Vidyapeeth, Pune