Walking for Body and Mind
Walking is probably the least ostentatious way to exercise, but the effectiveness cannot be argued against. Walking works our body as a whole. Any physical activity is of great advantage to us, but walking, in particular, can offer multiple health benefits to all age groups and to people having different fitness levels. It may also help prevent certain diseases and even prolong one’s life. Walking is free and is easy to fit into your daily routine. All you need is a sturdy pair of shoes and strong willpower.
We all can agree that living life is stressful, and stress is all around us. Even when we are exercising you may not be there fully in the spirit, because the mind’s chatter about impending deadlines, troubles in personal life, or financial quandaries may not leave you. In short, it is not easy to take a break from life’s little and big problems.
We can make walking a meditative exercise. It means that we have to focus on our breath while walking and control the mind from wandering. While in other exercises you have to focus on a particular muscle or area of your body, walking is effortless and is a great medium to facilitate the melding of the mind with the body.
Benefits to your Physical Health:
- Calorie cut down: walking can contribute greatly in the calorie cut down and shedding of weight. But the results can be seen only if some points are kept in mind:
- Walking speed- brisk walking helps more than slow walking
- Long walks are more effective as compared to short ones
- Terrain -walking uphill burns more calorie than on a flat surface or a combination of both
- Regular walking is more fruitful than occasional
- Strong heart: regular walking for at least 30 minutes in a day; 5 days a week can reduce the risk for coronary heart disease to a safe percent and this risk can be even more lowered down if the duration and distance per day is increased gradually increased.
- Helps in joint pain: walking is beneficial for joint pains too. It can prevent the joints from arthritis and overcome it also if already suffering. Regular walking lubricates and strengthens the muscles that support the joints.
- Regulates blood sugar: a tiny winy walk after every meal helps in lowering blood sugar. Studies have proved that a 10-15 min walk after a meal improved blood sugar compared to one taken at any other time. Therefore, making a short walk a part of a routine post meal will be helpful.
- Boosts energy level: going for a cup of coffee when feeling drained out? Instead go for a hearty walk, it will be more helpful in boosting your energy level than that cup of coffee. Walking increases the intake of oxygen and activates the hormones which give rise in energy level like cortisol epinephrine and norepinephrine
- Amplifies immune system: coughing sneezing frequently ?? it must be cold and flu. Embrace regular walking which will amplify your immunity and helps you overcoming this frequently occurring diseases related to upper respiratory tract infections overall.
- Add more years to your life: walk brisk and add years to your life. Studies have shown walking at faster pace compared to slow reduced 20% of risk of death. It reduced the risk of overall death, from cancer.
- Strengthens your leg: legs carry the weight of your complete body so they need to be strong. walking strengthens the muscles of the leg and if done in a hilly area or on a treadmill on an incline. Using stairs instead of lift makes leg muscles strong.
Benefits to your Mental Health
- Stress Relief: walking briskly a mile or more everyday releases the hormones which elevates the mood and releases the stress. It acts like an excellent stress buster and mood elevator. It reduces anxiety, depression and negative mood and in return adds to self-esteem and self-confidence.
- Improves concentration and performance: When mind is relaxed & stress free it can concentrate better and give good results too
- Creative thinking: When the mind is clutter free, the cognitive system works better. One who is a dedication walks can think can think more continuously than the one who doesn’t.
- Positive outlook: If a person is stress free, anxiety free and relaxed he/she will be much happier and healthier person. More social and spreading positivity and good vibrations where he/she goes.
Walking for Mind and Body
- Walk in the area made for walking, not in a busy area with traffic
- Wear sturdy shoes with good arch and support
- Wear clothes suitable for walking
- Keep yourself hydrated before walking
- Focus on your breathing – take a breath in filling the lungs with air to the fullest. Establish a rhythm between steps and breathing. Breath in counting to 4 and breath out counting to 8.
- Tune into the environment – take a note of things around you, the weather, take short breaks to enjoy the beauty of life around. Come in tune with nature.
- Visualize – think of your major goal in life. With a clear mind, ideas will start floating in your head and steer you towards a path of success
- Affirmations – To stop the mind’s chatter, create positive phrases of affirmation. Repeat that phrase while walking
