Healthy Living: Safe Walking Tips

You must have heard a quote, " An early-morning walk is a blessing for a whole day". There are many health benefits of walking such as It increases cardiovascular and pulmonary fitness. It reduces the risk of heart diseases and stroke and also helps to build our bones stronger and improves balance. It increases muscle strength and endurance and reduces body fat.

Walking is one of a great way to improve and maintain one's overall health. Just 30 minutes of walking every day could increase an individual's cardiovascular fitness, strengthen bones, reduce excess body fat, boost muscle power, and endurance. It also reduces the risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t need any special equipment or training.

A 2007 study of inactive women shows that even a low level of exercise around 75 minutes per week could improve their fitness levels significantly when compared to a non-exercising group. Therefore, this also shows that Physical activity does not have to be vigorous or done for long periods to improve your health.

Walking is generally a safe way to exercise, but we must always look out for unexpected hazards. Mentioned below are some of the suggestions that one must follow.

• You must take an appointment from your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight, or haven’t exercised in a long time.
• Make sure that you read through the pre-exercise self-screening tool
• Try to choose walks that suit your age and fitness level.
• Wear loose, comfortable clothing, and appropriate sports shoes to avoid any injury, blisters, and shin splints.
• Wear sunglasses, use sunscreen lotions, long sleeves, and a hat to avoid sunburn or any other skin disease.
• Take waterproof clothing to avoid getting wet if it sweats or rains.
• Always carry a walking stick or umbrella to fend off unleashed, unfriendly dogs.
• Be organized, check the weather forecast before bushwalking, and take appropriate safety measures (for example, pack correct clothing).
• Be safe and look out for hazards in your surroundings, especially in alpine or coastal areas, such as cliff edges or large waves.
• You should drink plenty of fluids before and after your walk and must keep yourself hydrated. If you are taking a long walk, carry water bottles with you.

By- Sakshi Bhardwaj