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Brisk walking benefits | Role of brisk walking in weight loss

Brisk walking benefits | Role of brisk walking in weight loss

In this article, you will get detailed information about what is brisk walking , brisk walking benefits , and brisk walking for weight loss.
Brisk walking benefits
Brisk walking benefits

Brisk walking benefits | Role of brisk walking in weight loss

Brisk walking is one of the best forms of exercise because you can do it easily without spending money. By walking, the heart starts pumping blood rapidly, this activates muscles and burns fat. 10000 steps must be taken for at least 5 days to stay fit and avoid diseases. According to a 2016 University of Pennsylvania study, the risk of premature death is reduced by 30% in those who walk brisk 20 minutes a day.

According to research at the Harvard School of Public Health, regular walking reduces the risk of stroke by 20%. Normally a person with a pet can walk about 1000 steps in 15 minutes. This is not only good for your pet but also beneficial for you. You can go on a walk with your pet in the morning or evening. However, it is often difficult to walk regularly in such a place when you live in a place where there is no place to walk. In such a situation, you can choose this option that you use public transport to get to your work. Reduce your car and leave it in the parking lot. If your office is so far that you can walk there, then try to walk to the office. In this way, you will also save some money and earn health.

Importance of brisk walking

Changes in lifestyle, wrong eating habits, and decreased physical activity have increased the risk of diseases for people. Especially those who have to sit all day have to face health problems more. Obesity, high blood pressure, diabetes, and cardiovascular diseases are the main problems. According to research conducted at the Harvard School of Public Health, the health benefits of brisk walking are immense; this reduces the risk of cold to cancer. Brisk walking stimulates the cardiovascular system. Its effect is mainly on the muscles of the lower part of the body such as the legs, thigh, and hips.

What is brisk walking

Brisk walking is a complete physical exercise that involves almost all body parts smoothly. This is an easy cardio-exercise that people of all ages can do. By doing brisk walking exercise, the muscles of the legs, thigh, hip, and waist are strengthened. Brisk walking is generally considered to be equivalent to 100 steps taken by a person in a minute. Brisk walking speeds range from about 4 km / h (2. 5 mi / h) to 6. 5 km / h (4.0 mi / h). This type of walking strengthens the muscles of the lower part of the body such as the legs and hips. Walking is a better workout than running. Because it does not put unnecessary pressure on the joints and neither the muscles get stretched nor do they break. People of age can also keep themselves fit, active and healthy by walking regularly.

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How long do brisk walking

According to fitness experts, walk at least 10,000 steps 5 times a week. It may take about 75 to 80 minutes to walk at a high speed, then it may take more than one and a half hours to walk at a moderate pace. If time is short, it can be divided into three parts. Walk brisk 15 to 20 minutes in the morning. Walk in the afternoon for 15 minutes after eating and again in the evening 20 minutes brisk walk. Instead of walking seven days a week, rest the body for one or 2 days. This gives the body a chance to refresh itself.

Empty stomach brisk walking is better to do

It is better to walk an empty stomach. It feels light, you can drink tea or take half a glass of juice before going on the walk but if you want to lose weight, avoid eating. You should drink a little lukewarm water before a walk or during the walking for better result. Those who sweat a lot must keep a bottle of water with them. If you have eaten fruits or light food, then go for a walk after half an hour. Do not walk briskly immediately after lunch or dinner just walk slowly.

Slender people should go on a walk after drinking an energy drink or glucose, this will not make them feel weak. While eating food, blood circulation is more towards the stomach. Therefore, if you brisk walk immediately after eating, then there may be stomach ache. Do not eat anything immediately after returning from the walk. Allow the body to cool down for 15 to 20 minutes and allow blood circulation throughout the body.

Brisk walking benefits

1 - Importance of brisk walking in weight loss

As you know that a person walks at a speed of about 100 steps per minute in fast walking. Thus, if brisk walking is done daily for 30 minutes, then a person can burn 100 to 300 calories depending on their weight. The average person can burn between 80 and 140 calories per mile of walking. (1) In brisk walking, the body goes into active mode due to which the muscles need more amount of blood and oxygen. To fulfill this, the heart starts beating fast. The lungs also function at full capacity and the muscles become highly active. This leads to oxidation of glycogen already stored in the body. Then after that, there is the oxidation of fat stored in other parts of the body like waist, thighs, and hips, etc. due to which the metabolism of the body is activated.

Therefore brisk walking helps in reducing the fat stored in the waist but also controls the body weight. Brisk walking eliminates diseases like obesity, if you can bring the body into an active mode for half an hour 5 times a week, then not only will you remain healthy but also the chances of getting vulnerable to diseases with aging will be reduced. (2, 3, 4)

2 - Beneficial for the cardiovascular system

Brisk walking reduces blood pressure, cholesterol levels which leads to reducing the risk of coronary heart diseases. According to a study done at Harvard University, people who walk 10 thousand steps 5 days a week reduce the risk of heart diseases by 40%. Brisk walking increases the heart rate which improves blood circulation and maintains the flexibility of the blood vessels. With regular walks, the body is able to adjust with a fast heartbeat. Therefore, when the heartbeat is accelerated during stress or accidental trauma, it is not able to negatively affect the cardiovascular system.

3 - Makes spine healthy

Brisk walking also speeds up blood circulation to the spine, nutrients reach the soft tissues and toxins are released. This maintains the flexibility of the spine. Improves posture and improves body balance.

4 - Prevents from diabetes

Brisk walking keeps sugar levels normal, reducing insulin secretion and reducing the risk of diabetes. Brisk walking also reduces weight, which further reduces the risk of diabetes.

5 - Mood enhancer

Fast walking releases the feel-good hormone endorphins in the body. It helps in keeping the mood fine and promotes good sleep. It helps reduce stress. Brisk walking is helpful in reducing negative symptoms in depressed people.

6 - Makes bones Strong

Regular walking increases the density of bones, making them stronger. It reduces the risk of aging problems with osteoporosis and arthritis.

7 - Improves lungs function

Due to brisk walking, an excess amount of oxygen along with blood reaches other parts of the body from the lungs. This causes lung workouts as the breathing rate increases. The lungs function at full capacity. Walking increases energy in the body and improves the balance of hormones.

Precautions

As you know that anyone can walk. There is no need for any equipment or any special place for this, but some things must be kept in mind while walking.

1 - Do carry a mobile phone with you.

2 - Do not listen to music in a loud voice with headphones but stay alert.

3 - If walking in the morning or at night, wear bright clothes.

4 - Avoid walking in deserted and dark places. Walk with a partner for safety.

5 - Do not talk in places where the movement of vehicles is high because the smoke emanating from them can cause heart and respiratory system problems.

6 - Breathe through your nose while walking.

7 - Make the walk in the park a priority. Walking in a green area reduces stress and provides pure air.

8 - Stretch the body especially your legs before walking. To walk, wear shoes that are comfortable and give good support to your toes so that it is easy for you to walk.

9 - Dress loosely so that air circulation in the body is properly done.

The above article which based upon the what is brisk walking , brisk walking benefits , and brisk walking for weight loss is only for education and learning purpose.

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