Walking is the best exercise to lose weight, control diabetes, say Specialists

To lose weight, control diabetes and cholesterol levels, here is your best exercise. Fitness experts say walking is the nearest activity to perfect exercise.

Not the kind to lift weights at the gym? No patience for yoga? Feel like You will pass out 5 minutes into running? We hear you.

Walking is the best form of exercise you may take up. It’s Good for people Who are trying to drop weight, the elderly, diabetic or people who have heart related issues.

Trust us, we have doctors’ approval on this.

“Walking is Regarded as a nearest activity to perfect exercise,” says Dr Shanum,”It’s the simplest way to increase physical activity and enhance fitness. It’s popular and available to all, using a minimum risk of harm.”

Moreover, it does not require any training, special skills, expensive Equipment, facilities, or clothes. It can be performed at many different intensities and rates, individually or within a group. And it doesn’t matter how old you are — you can always take it up.

Dr Aisyah, senior diabetologist, Seno Hospital, Mberu, States,”Walking aids in improving cardiac and respiratory efficiency. Additionally, it enhances the health of muscles, joints and bones. It prevents osteoporosis, since it’s a excellent weight bearing exercise. Standard walking also contributes to better reflexes and reaction time.

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Let us take a look at a few more advantages of walking.


Heart health

Walking causes a temporary increase in the heart rate, which will help to train The heart to become a more efficient and more effective pump. With increase in heart rate, the heart will pump more blood, leading to increased blood circulation through body, bringing more oxygen and nutrients to all organs and muscles. “Walking also increases lungs’ ability to take in oxygen, helps reduce body fat, lowers blood pressure, and improves blood cholesterol and glucose levels,” says Dr Shanum.

He adds that studies have found that those who did moderate exercise, Whether walking or riding a stationary bike for 30 minutes three times a week had a 26 percent decrease in the risk of death from cardiovascular disease.


Weight loss

“You spend 4cals. / min. If you walk at a speed of 5km. / hr. This helps to burn calories. This weight comes down from the dead weight (such as fat in the abdomen) and enhances your muscle mass and tone,” says Dr Bhoraskar. Initially, you may not drop in kilos but may drop in inches. Sustained weight loss is only evident after continual walking for weeks together. Also, he warns,”one needs to bear in mind that regular walking might actually enhance your appetite and you may overeat, so that temptation must be avoided.”

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 Blood pressure control

Walking is a proven way to reduce blood pressure for those who may be hypertensive. During walking, blood vessels may become more relaxed, or dilated, allowing for the increased blood circulation. “This is a really positive response of the human body as it might lead to lowering of blood pressure. According to a report, daily walking can result in 5.2–11.0 mmHg reduction in systolic blood pressure and 3.8–7.7 mmHg reduction in diastolic blood pressure,” says Dr Singhal.


Better digestion

“Rhythmical contractions of abdominal and pelvic muscles, coupled with rapid Breathing causes increased gut movement and protect against stasis (a period or condition of inactivity). It enhances certain digestive enzymes, and assists in the digestion of proteins,” says Dr Nisa. Additionally, it aids in flatulence and gases. Brisk walking also helps in relieving constipation and effortless evacuation of the bowels.

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Mental health

Regular walking for long distances gives you a sense of’high’, because of the Production of beta endorphins (body’s own morphine) with no side effects of morphine,” says Dr makrifa. It leaves you with a nice sense and promotes positive thinking. Additionally, it helps overcome depression.

So, how much should someone walk for on a daily basis?

Walking 30 minutes daily can significantly improve cardiovascular fitness, body composition, blood pressure, and lipid profile. “One can walk More on some days and less on others, but the entire time for the week ought to be At least 150 minutes (2.5 hours) according to the general public health recommendation. Even Small improvement in the total amount of daily walking is far better than no walking,” says Dr Shanum

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