BENEFITS of BRISK WALKING
Brisk walking is an exercise that is free but has many benefits. Just 30 minutes a day can make a significant difference to your health. Ideal for the older generation. Consequently, it is a low impact activity with some impressive benefits. But, always plan your route.
Numerous studies have shown that brisk walking for 30-45 minutes a day – at a pace of 2.5 to 4 mph – can strengthen your immunity. The Center for Nutritional Studies reports walking five times a week leads to fewer respiratory problems. One study showed that people who exercise regularly are 26% less likely to develop cold and flu symptoms. Furthermore, a 2018 study defined brisk walking as a pace of 100 to 119 steps per minute. According to the CDC, a brisk walk is one where you can talk but not sing.
Don’t start a walking regime without your doctor’s approval.
Achieving Weight Loss
Brisk Walking Has Benefits. Don’t underestimate the power of brisk walking. For example, a widespread belief is that it is ineffective when it comes to weight loss. But that is just not true; brisk walking can actually aid in weight loss. Consequently, if a regular daily routine of 30 minutes or more at a brisk pace is followed, you will see results.
Researchers Found these Results
Studies and research have concluded that middle-aged and older people with early signs of memory loss. Consequently, they can raise their cognitive ability by brisk walking. So brisk walking is good for the ageing / greying brain. And a new study has indicated that regular exercise also amplified the flow of blood to their brains. So then, changes to their brains were subtle but consequential. Furthermore, the study found that blood carries oxygen and nutrients to brain cells and if that stream sputters, so can the vitality of neurons. But, with age, as arteries stiffen and hearts weaken, blood flow to the brain declines. But the good news is that exercise, and brisk walking can increase brain blood flow and oxygen.
Buy a good pair of shoes to start
Before you take the first step in your new walking regime, make sure you have the right walking shoes. Your shoes should be lightweight but sturdy enough to provide a cushion for both the sole and heel of your foot. However, do not go out and buy new shoes if you have suitable shoes at home.
Wear suitable clothing
Loose-fitting clothing with breathable fabric will help make walking more comfortable. Dry-fit clothes that wick away perspiration can help keep you cool and dry. To clarify you do not need to buy clothes, most of your own clothes will be fine. The local weather forecast will give you an idea of what you should wear.
Allways Warm up
Before you set off, a warm-up for a few minutes is essential. To help increase blood flow throughout your body and to get your muscles and joints ready to move. A warm-up is important; do not skip it, as it can reduce the risk of muscle and joint damage.
Protection from the elements
If you’re walking outdoors, be sure to wear sunglasses and a hat in strong sunlight. Consequently, you may need to use sunscreen in hot weather. If you’re walking in colder weather, dress in a few layers that you can peel off as you warm up. Have enough liquid to keep you hydrated throughout your walk. This is an important consideration, water is essential when brisk walking, especially in hot weather.
A walk away from the safety of your base is nice and refreshing, but carry your phone in case you need assistance. A personal alarm is also a good idea if you have one. Make sure someone knows your route and when you will return. It is always better to walk in twos or more. I believe a personal alarm is a serious security investment. So then if you decide to buy one follow this link Personal Alarm
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Make your walk fun
Walk with a friend or join a walking group. Have some music to keep you going. Most importantly, do not cover both ears with your earphones; it can affect your balance and affect your awareness. Take your dog, or borrow a neighbours dog. Furthermore, a dog is a good deterrent should you encounter trouble.
Unable to get out no problem
Walking is a good way to improve leg muscles and improve your cardiovascular system. Unfortunately, perhaps due to current restrictions or other reasons, you may not be able to get out much. However, you can do exercises to strengthen your legs And walking exercises in the comfort of your own home. Just follow the link to find out how.
Brisk walking is perfect to begin a fitness programme. After, a while you may be able to increase your pace and perhaps, build up to gentle jogging. A good idea is to use hand weights that are light, a kilogram is enough, hand weights help your momentum and help prevent slowing down when tired. So then, patience and determination will get you results if you keep it regular. Good luck with your new walking regime.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to…So, please do your own due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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