Walking is one of the best exercises and doing it on a regular basis can help you improve or maintain your overall health. Walking every day has many health benefits – helps in weight loss, increase cardiovascular fitness, reduce excess body fat, strengthen bones, and boost muscle power.
It can also reduce the risk of developing conditions such as type 2 diabetes, heart disease, osteoporosis, etc. The best part about walking is that it doesn’t require any special equipment or training.
It is a low impact exercise that can be performed by almost everyone. No training is required and one can go far walk at any time of day. People who don’t have kind of health conditions should go for a walk every day in order to keep themselves safe from any future health complications. It is also great for people who are elderly, overweight, or who haven’t exercised in a long time.
But does going for a walk at any point in time really helps? Also, for how long one should walk to reap maximum benefit from it?
HealthWire spoke to Dr. Sukeshini Ramteke – Physiotherapist, AXIS Hospital, Mumbai – to understand various rules and recommendations about the amount of walking you should be doing daily and what is the best time for it.
Best Time To Walk
Walking at any time of the day is good for both physical and mental well-being. But if you are doing for weight loss, it’s better to do it early morning.
“Early morning walk with an empty stomach is the best time for having a walk if the main concern of an individual is weight loss,” Dr Ramteke said.
How Walking Helps In Weight Loss
It is a good cardio exercise, as when you walk empty stomach your stored fat & carbohydrates are getting burnt or used for walking or body functioning. It helps in reducing calories and ultimately results in weight loss.
How Much Walking Is Sufficient
Walking for 10 minutes after each meal helps in controlling diabetes.
Walking for 45 minutes early morning with an empty stomach is recommended for all groups in general. However, initially, a person can start with 20 minutes walk at least and then can progress by increasing the time for 5 minutes each after 1-2 days.
If a person is having several issues like knee pain, back pain, he/she should consult a physiotherapist or orthopedic doctor before starting any regime.
Brisk walking is the best cardio workout and is highly recommended for weight loss.
Other Benefits Of Walking
Walking not only helps in reducing weight but also has many benefits such as increasing metabolism, and improving endurance.
Walking is good medicine for people having hypertension and diabetes. It also helps in controlling the progress of these diseases.