Walking

Walking is one of the easiest forms of exercise. We learn to walk when we are kids. It all starts with small steps with the help of a person, usually our parents or relatives. Some walking devices available in markets also help in learning this skill. After learning to walk and some practice, it is quite natural for a child to experience the world in different ways. After few months, walking for a child becomes normal. It is also observed by parents and elders, that a child in the age group of 7-10 years can walk long distances with elders. 

As we grow older, we get busier with our job, taking care of the family, and other responsibilities. As a result, it becomes challenging to take out some time to exercise. Urban lifestyle has led to people staying in apartments in contrast to houses that had some open space in the front or around.

COVID-19 has led to reduced commuting, travel, and increased social distancing. Inactivity resulting due to this has led to anxiety and stress. We avoid walking in the park or common space to avoid the risk of infection.

Many people are working from home. It could be their job or business. They have to work for fixed hours daily or it could be flexible. It would be a good idea to walk for a few minutes every hour to keep our metabolism high. It would also help with eyesight because viewing distance changes. Variation in heart rate for a short duration is also good. Better to walk for a short while rather than sitting in front of a laptop screen or desktop for hours at a stretch.

Benefits of Walking

1. Increases lung capacity
2. It burns calories and so it helps in weight reduction
3. Reduces risk of Type-II Diabetes and High Blood Pressure
4. Aids digestion
5. Enhances thinking ability
6. Improves muscle strength in the lower body
7. Increases immunity
8. Better sleep
9. Walking eases low back pain
10. Walking strengthens feet

The best time to walk ideally could be in the morning. The air is fresh and it gives a feeling of completing an important activity. At the end of the day, fatigue would have set in and one may avoid walking altogether.

How to Make Walking Easier every day?

1. Plan at night to wake up early than your scheduled time by let us say 15 minutes
2. Get ready quickly and just go out for a walk.
3. To start with it could be 5 minutes only. This easily gets stretched to 10 or 15 minutes on the first day, because one feels good.
4. Music listening while walking in safe places such as a park takes our attention to time. It could be relaxing.
5. It is good to track how many steps or distances traveled using an app on a mobile phone could help develop consistency.
6. One can start a group (taking all precautions for COVID-19) and can walk in the park. This could help in social interaction as well as an activity that helps in overall health.

A short walk of approximately 15 minutes can relieve stress. Walking 45 minutes results in endorphin release in our body. This makes us feel good. Walking is a simple exercise but the benefits are far more than what we believe.

Certain things should be kept in mind, which are as follows:

1. Avoid walking in direct sunlight and if the weather is humid. This is because of the risk of dehydration.
2. A physician should be consulted by patients who are undergoing cardiovascular treatment or those who underwent heart surgery.
3. Walking in low-light areas is dangerous due to poor visibility.
4. Slippery areas must be avoided to prevent fall injury.
5. High traffic areas are dangerous.
6. Be aware of the surface on which you plan to walk. One of the best places could be a park. There may be a good leveled path to avoid sprains.
7. It is essential to wear a mask as a precaution for COVID-19. It can cause difficulty in breathing, especially during brisk walks. It is better to maintain a comfortable pace.

Long Distance Walking

People of all ages and gender can participate in long walks, for example, Marathon. The distance to be covered is 42.2 km  (26.2 miles).  It is generally thought that Marathon races are for runners. However, people can take it as a challenge for walking, too. It helps to build resilience. It requires a plan and daily practice that builds up stamina. It is also necessary to get proper clothing and shoes for walking to prevent sore feet. There are many brands of trackers, smartwatches available to record and keep track of daily progress. 

Consult a physician or a doctor before a long-distance walking program. Proper nutrition and diet help to maintain the consistency required to achieve daily target training.

Walking in Urban Environment

With economic growth, more and more people start living in cities, either for studies, jobs or business. This results in higher population density and more buildings. Most people live in apartments as the real estate prices are high and few people can afford them. 

There is a term “Walkability”  which indicates how safe, convenient, and efficient it is to walk in an urban environment. Many times during our conversation, we often refer to some point near us stating that it is a “walkable” distance. Walkability is measured by the vicinity of access to parks, shops, recreation centers, and more. People in many cities of the world are preferring to walk in the streets instead of moving in cars or public transport. 

Conclusion:

Walking has many benefits at individual and societal levels. It also helps us to conserve our environment.

Hey !!! You might enjoy this video that describes another great benefit of Walking.