Your complete guide to start your walk with some of the finest tips from Senior Trainer of Rejuvenation Fitness Group, Paul Samson Paul…
“YOU ONLY NEED TO KNOW WHAT IS TO BE DONE TO MAKE IT WORK FOR YOU.”
When we talk of walking, you would already be aware that it is another physical activity and what’s so great about it. If you’ve just felt that way, we simply seek to change your mind over the same and let you know why it can be fruitful for you in the long run to walk for at least an hour every day. If you can simply wake up every morning, get ready to lace up your shoes and start moving, you are going to stay active all through the day, besides protecting you from various ailments that have the potential to affect your overall health, including helping you avert the possibility of being affected by many diseases.
Paul Samson Paul, Senior Trainer of Rejuvenation Fitness Group (RFG) states that walking for
45 minutes to 60 minutes a day can increase your metabolism levels, apart from helping improve circulation as well as strengthening your cardiovascular endurance. It will also make your heart stronger, because it pushes your heart and lungs to work harder. A rise in your body functioning normally will always help you in burning more calories.
“Keep a pair of walking shoes that are comfortable for your feet ready by your side.”
Paul Samson Paul further mentions that you are free to choose any shoe brand to your tastes and liking and that which is comfortable for you. He further adds that you only need to remember to choose a pair of walking shoes that have soft soles and they must not be too tight for your feet. Further, he feels it is always advisable to have a shoe size that is 0.5 inches longer to be on the safer side.
A simple morning stroll you take every day could actually allow you to breathe fresh air, apart from helping you get some Vitamin D that comes from the regular sunshine that we all get to see every morning. You would also notice a considerable improvement in your mental well-being by going for a regular walk in the morning every day.
The number of deaths arising due to lack of physical activity has increased in the past few decades and risking your health is not a good idea. It can put you at a higher risk of being affected by many health conditions such as diabetes, high blood pressure, cardiovascular diseases and many more health problems. Besides, there are higher chances that you might be faced with problems such as depression, anxiety and other problems connected to your mental health. So, just get up and start going for a walk every single day and bring within you that welcome change to stay fit and healthy both physically and mentally.
IT’S BETTER LATE THAN NEVER!!! HAVE AN ACTION PLAN READY TO COMPLETE YOUR GOAL.
Above all of these, Paul Samson Paul mentions that Brisk Walking really helps people to reach to the next level of progression from a normal walking. A 30 minute brisk walk can help you accomplish a target of 3 kilometers at the minimum. When you accomplish your targets, your body releases a hormone called dopamine. As one hormone releases, it can further trigger the release of more hormones such as oxytocin, serotonin and endorphins. These hormones are also known as happiness chemicals. As you hack them, you could achieve spiritual, physical and mental wellness.
EVEN IF ALL OF THESE SOUND A BIT ODD TO HEAR ALREADY, DON’T GO AWAY SOON, BECAUSE THERE’S MORE THAT WE ACTUALLY WANT YOU TO HEAR ABOUT WALKING.”
Is There A Correct Way To Walk To Get Healthier?
There is a lot of confusion that might be doing the rounds as to how a person should be walking or what could be the correct way to walk to improve one’s health. Once you’ve started your walk, you must maintain the right posture and also keep your back straight to obtain the maximum benefits from it.
Expert Opinion:
Paul Samson Paul explains a little about how you can walk the correct way to obtain the maximum benefits.
“A correct walking posture will allow your body to move with the flow. Walking steps must start from the heels to your toes and your toes should be pointing straight as much as possible. Walking for at least 45 minutes to 60 minutes every day helps you achieve long goals in weight loss. If you have continuously walked for a month, you can witness a dramatic change happening in your daily life routines.”
NOW, LET’S TRY AND UNDERSTAND HOW MUCH OF WALKING WOULD BE ADEQUATE FOR YOU THAT CAN HELP YOUR CALORIE COUNT DECREASE WITH EACH PASSING DAY.
If it is all about losing weight, you need to physically keep moving your body a lot every day. You need to ensure that you are able to maintain a shortfall in your intake of calories. As the food that you consume every day contains a certain level of calories, the number of calories that you burn must remain higher than the calories that you are taking in, in order to lose weight. Walking can be an easy and comfortable form of exercise for all individuals, in addition to being one such activity, which individuals could find as being largely possible to complete every day. Moreover, you really need not require any real equipment or tools, except for a pair of sports shoes that are comfortable for your legs.
ALL YOU NEED TO DO IS TO KEEP DOING BETTER THAN WHAT YOU’VE BEEN DOING NOW.
We absolutely cannot quantify how much you really need to walk, be it the number of steps or the number of kilometres you must walk in a day that can help you lose the weight that you are desirous of achieving finally. You have to constantly look at doing better than what you were doing earlier.
Paul Samson Paul mentions that firstly, walking for 45 minutes to 60 minutes a day can increase the metabolism for individuals, apart from helping in increased circulation as well as improving a person’s cardiovascular endurance. It will also make the person’s heart stronger, because it pushes your heart and lungs to work harder. A rise in your body functioning normally will always help a person burn additional amount of calories.
Have You Been Working From Your Desk All Day?
Then, it’s time to take a note of your physical activity levels and make some changes to your daily work routine.
Paul Samson Paul clearly states that for those of you who are always handling your work from your desk every day, you can start with a 30-45 minute of slow walking at the minimum to keep yourself physically active. Subsequently, you can slowly progress it thereafter and after a week or two do a minimum of 45 minute walk compulsorily, which can also be extended up to 60 minutes, so that you are able to stay physically active all through the day.
What’s The Best Time To Go For A Walk?
There’s no real telling as to when you really need to do your walking in a day. However, it is important for you to be able to get at least 30 minutes of walking done for a day to stay active.
According to Paul Samson Paul, the best time to go for a walk cannot really be fixed and would depend upon each person. Some people may prefer to go for a walk in the morning as they feel fresh and energized all through the day after completing a morning walk. On the other hand, some people prefer to go for a walk in the evenings, as they may consider it as a social gathering to meet their friends and share their happiness with them. Moreover, these people are in a position to sleep better at night. He also adds that a minimum of 45 minutes of walking once a day, whether it is in the morning or evening would be required for a person at the minimum to stay active and healthy.
Take the Stairs or a Sloping Stretch
Try and take the stairs or even walking on a sloping stretch for about 20 minutes would work those muscles present in your thighs and buttocks better as compared to walking on a plain flat surface. It also makes you burn additional calories than what you would be burning if you were walking in a flat terrain.
Paul Samson Paul mentions that while you walk, it is a must for you to try and achieve a good number of steps, apart from ensuring that you are able to have maximum arm swings during your walk, in order for you to obtain the maximum benefit from such walking. He further adds that by using a slope or a hill, you would be able to add higher intensity to your walking. Further, he states that in order to obtain maximum benefits from walking, it is necessary that you start with 2 rounds of walking and do a few stretches to help improve the circulation for those working muscles. If your primary goal of walking is mainly focused on weight reduction, you must also ensure that your food consumption or your daily diet must make you stay in a calorie deficit at all times.
Rest Day
Although, walking every day is beneficial and healthy for you both physically and mentally, it’s okay to rest for a day in a week. Even though you don’t have to go for a walk on the rest day, you may simply take some casual walks in between and also make sure that you aren’t staying idle for a longer period of time.
Getting Tired From Walking Every Day?
If you are becoming tired from walking for even half an hour a day, you have to consult with your local physician or a health expert for the reasons behind feeling exhausted from completing either a 30 minute or 60 minute walking every day. We are also sharing with you an expert opinion from our Senior Fitness Trainer on the possible reasons for becoming tired from walking, even if it is only for 30 minutes in a day.
Paul Samson Paul states that either a loss of minerals or salt or even dehydration could be a major cause for a person to become exhausted easily. If you are feeling tired all day, you can either carry a bottle of water or an electrolyte drink or even carry any sports drink with you and continue sipping these drinks when you begin to feel thirsty. Once you have started feeling thirsty, your body already has gone into a state of dehydration. So, you should continue to sip such drinks in between as and when you start feeling thirsty. He adds that if in case your feet are only getting tired, some lower body stretches needs to be done which could surely help you solve your problem of getting tired easily.
How Beginners Can Start Walking For Weight Loss?
We recommend that as a beginner who has just started walking, you could try to complete a walk for about 20-30 minutes initially. You must try and continue to spend the same amount of time the next day and for the week. After getting a fair idea of how you are doing, you can increase the time of your walking by another 10-15 minutes and see how it goes. In the same way, you can try and complete your 60 minutes of walk by extending the time by another week and so on. This would easily help you work towards your target of completing a 60 minute walk for a day. We also share with you a recommendation from our Senior Trainer and Fitness Expert.
What is the Intensity Level Required For Walking in Individuals?
Paul Samson Paul wants you to know that the lower the exercise intensity, you will be using more of fat as fuel for calories. But a long duration which is closely to one hour or more will be beneficial only, especially when it is compared to a 20-30 minute of HIIT programs. Walking comes up to an intensity of 50-60% and it is always advisable to keep a 3000-5000 steps for a beginner to start with and progress it as you feel more active throughout the day. The basic idea behind step calculation is to keep an active lifestyle and make sure you always follow a progressive overloading starting with 30 minutes and then progressing further to 45 minutes and so on and so forth.
Lastly, we want you to know that walking is a wonderful form of cardio activity that can aid your efforts in attaining weight loss. You must also remember to follow a diet plan that should be tailored according to the condition of your body, which can actually support you in your weight loss efforts and help you achieve your goal of losing weight.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
