02 Mar How much Distance we Should Walk Daily | Ideal distance to walk
Walking will take you to good health one step at a time. A daily morning or evening walk might be quite beneficial to your overall health. Walking not only helps you reduce weight, but also reap many more scientifically-proven benefits.
A faster pace can help you to lose calories quickly. But how much should one walk in a day, to gain all these benefits?
Walking too slowly or too quickly might be harmful to the body rather than beneficial. According to studies, if you can walk at least 100 steps per minute, you’re walking fast enough to gain visible fitness benefits. There is no ideal distance to walk every day, it all depends on your body weight, age, and medical condition.
So today, we will discuss how much you should walk depending on your health.
Lower Blood Sugar Levels – Walking is a wonderful technique to help regulate blood sugar levels in Diabetic patients with type 2 diabetes or gestational diabetes, or prediabetics condition. Walk for 15- 30 minutes after every meal to control post-meal blood sugar, especially when meals contain a substantial amount of carbohydrates. Make walking after meals part of your daily routine. After every meal walk to lower blood sugar level, test it and ensure it hasn’t gone too low.
Promote cardiac health- Walking can improve your cardiorespiratory fitness and function. Walking raises your heart rate, which decreases your blood pressure. It enhances your overall circulation and improves your heart health over time. Take 2,000 steps a day which is approximately 20 minutes walk, either in the morning or evening daily. Walk at a slow pace, don’t rush yourself, enjoy your walk, and breathe deeply. Take a pause and sit down immediately if you feel breathless.
Reduce obesity- Walking is a non-strenuous form of cardio. Walk for an hour every day or 30 minutes twice a day to burn those extra calories. If you’re not used to walking regularly, start with 20 to 30 minutes and gradually increase your duration and pace to increase the number of calories you burn. Most importantly, walking helps to lose weight fast, but ensure to reduce the calorie intake.
Muscular stability- Walking regularly can help to prevent bone loss and the risk of osteoporosis. To gradually enhance muscle-building, walk 10,000 steps per day, which is approximately 8 kilometers. Walking tones the muscles in your legs and abdomen. It improves your range of motion by transferring weight and pressure from your joints to your muscles. Walking promotes blood circulation and muscle flexibility by moving and compressing the joints. As your bones strengthen, you’re less likely to fall and fracture your leg or hand.
Boost your mood- Walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Go for a stroll at a comfortable pace to relax and reduce anxiety. Daily go for a walk early in the morning for 20 to 30 minutes and observe the environment around you; enjoy the trees, flowers, birds, and sky. Exposure to nature will refresh your mood. Or when you are strolling past storefronts or in the mall while window shopping, enjoy the wonderful things kept and distract yourself from worries.
Walking regularly improves one’s health and longevity. So take a 30-minute or longer walk every day, or at least a few times a week. However, keep in mind that you should start walking at a distance that is comfortable for you and gradually increase your distance and pace over time.
Keep Walking, Stay Healthy!