Walking is one of the simplest sports anyone can engage in, anytime and anywhere, regardless of age.
Recent studies show that walking acts like a comprehensive pharmacy, enhancing all physical and psychological functions.
It boosts joint and brain health, aids in weight reduction, and helps prevent diseases such as diabetes and issues related to the heart. Additionally, walking lowers anxiety and stress levels while improving mood.
Adopting walking as a daily habit is highly recommended.
To maximise its benefits, it’s crucial to follow the correct walking technique.
Faisal al Malahi, a Nutrition and Holistic Health Researcher, advises walking briskly for more than 30 minutes continuously. Ideally, one should aim to walk between one to one-and-a-half hours daily, which equates to about 10,000 steps or 8 km. Walking fewer than 5,000 steps a day classifies a person as inactive.
Faisal recommends walking outdoors in natural settings like beaches, ensuring sunlight exposure. He suggests walking in the morning before eating or drinking anything to enhance fat burning and weight loss.
Walking two hours after meals can help lower blood sugar levels, and a walk an hour before bed can reduce stress and improve sleep quality.
Choosing comfortable cotton clothing and supportive shoes can enhance the walking experience.
Faisal advises maintaining silence and mental presence during walks, focusing on your body and surroundings while keeping your back straight.
Walking on a treadmill is not recommended due to potential knee and joint strain unless it is of high quality. It’s preferable to walk on flat, safe surfaces.
There are many ways to incorporate more walking into your routine: Doing housework, walking instead of driving to nearby places, parking further from your destination, using stairs instead of elevators, and walking for 5-10 minutes after each prayer.
Setting an alarm every half hour to remind you to walk for a couple of minutes, using a smartwatch, walking while on the phone, walking with friends, or taking a walk when facing problems are all effective strategies.
Faisal cautions that individuals with knee issues, arthritis, severe obesity, pregnancy, diabetes, or heart problems should consult a doctor before starting a walking routine.
Elderly individuals or those new to walking should begin slowly and gradually increase their activity.
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