Walking is one of the most simple and accessible things we can all do to improve our health. So after all that advice to walk 10,000 steps a day is it really required each and every day? Dr. Md Wajed Ali Moinuddin, Consultant Internal Medicine at CARE Hospitals Musheerabad said, “Walking is an amazing exercise for health as it requires no experience or equipment and offers huge deals of benefits to be reaped by one and all irrespective of age or fitness. Walking 30 minutes per day, at least five days a week (per the American Heart Association), has been linked to significantly reduced health risks.
Weight Management: Regular walking helps to lose your weight and keeps healthy body weights.
Heartier Heart: WAVE Cardio enhances your circulation and cardiac health.
Build Stronger Muscles: Boosts overall muscle strength and makes you walk better.
Increased Stamina: When you walk consistently, your stamina and endurance is improved which makes even the simplest tasks become easier.
Stress Reducer: Walking also lowers the stress hormones in your body, and this promotes relaxation and boosts mood.
Sound Sleep: Walking for a half hour can improve sleep quality and help you feel more alert the next day.
Increase Balance and Coordination: Normal walks also improve your balance as well that reduces the threat of falling.
Controls Diabetes: Walking helps maintain blood sugar levels and thus can contribute in regulating diabetes.
Locating Your Sweet Spot: Cardio is one cool means to maintain energetic in enhancement to accomplishing 10,000 steps yet bear in mind that the finest number differs from age-array. Dr. Moinuddin gives a rough rule of thumb: Under 60: Try about 8,000-10,000 steps every day to optimize health and decrease the risk of dying. For 60 & older: It’s suggested those in this age group aim for an ideal range of 6,000 to as much as 8,000 steps daily.
Consult Your Doctor: Before starting any new walking exercise regimen, you should always check in with your doctor, especially since certain pre-existing conditions could cause problems:
- Heart disease
- High blood pressure
- Arthritis
- Recent injuries
- Diabetes
- Respiratory issues
- Balance or mobility concerns
Building A Balanced Walking Habit: For many couch-dwellers, the full 10k right off the bat can be too overwhelming. Setting realistic goals and starting slow are the key notes of Dr. Moinuddin. Start with fewer steps and add distance & intensity as you get fitter.
How Quickly You Walk Matters, Too: A quick-paced walk that will get your heart pumping is better than a casual stroll. Go for a pace so you can still have a conversation, add in some hills and get to where your breathing is slightly labored. Walking is cheap, easy, and fun. Irrespective of a setting outdoors that is scenic or the comfort of your local gym on their treadmill, make sure to associate all walking sessions with happy thoughts. Entertain yourself with music, podcasts, or audiobooks. As well as simply reducing the number of steps you do each day – or breaking them down into small, achievable chunks – can be enough to help your body shed unwanted weight.
Remember, consistency is key! In order to experience the many life-changing benefits, walk at least a little bit every day just as far as your body will allow you and slowly increase that level of activity.