Walking is a great cardiovascular exercise for losing weight. The more you walk, the more calories you will burn. Walking for about 30 – 60 minutes a day at a moderate pace can burn lots of calories. Besides burning calories, walking also helps in building lean muscles and thus speeds up body metabolism.
Walking involves the lower body muscle group which is the biggest muscle group in human body. Muscles in the body are the ultimate fat burners. Walking regularly builds strength in these muscles. It raises the metabolic rate of the body which means that muscles will burn more calories in a short time or even burn calories when your body is at rest or you are sleeping. You can make it more intense by adding speed to your workout.
Walking also raises your heart rate and makes your lungs strong. This will enable your heart to pump more blood carrying oxygen to every body part.
There are several other health benefits of walking:
As per researches, losing about 12 – 15 pounds or 7% of your body weight can reduce the risk of type 2 diabetes by about 58%. So, one must walk for about 150 -170 minutes per week to stay away from diabetes.
Regular walking makes your heart strong irrespective of your gender. A study conducted on retired men shows that males who walked less than a mile over a day were at twice more risk of death as compared to men who walked about 2 miles a day or more. In case of females, women who over three hours per week have 35% less chances of heart disease or heart attack as compared to females who do not walk.
As per studies, walking is really good for bones health. Bone density in case of women who walked regularly for about a mile has higher bone density than the women who do not walk a little. Also, these women lose their leg bones and muscles slowly as compared to other.
Regular walking for about 30 minutes a day helps to reduce the risk of depression by about 47%. Regular brisk walking for about 2 – 3 hours per week reduces the risk of breast cancer by about 18% among women. It also reduces the risk of colon cancer.
Walking for about 30 minutes a day improves overall health and fitness level and keeps you away from chronic diseases.
Variations in walking:
Toe walk: This type of walking include walking on your toes balls with smaller steps. You can either raise your arms or keep them aside.
Heal walk: This type of walk basically targets your butts and shins. Start with your right foot forward landing on the heel. Keeping your weight on the right heal, take a small step to move your weight to the left heal stepped forward. Your arms should swing in opposite direction to legs.
Catwalk: This mainly targets your inner thighs, obliques and abs muscles. You need to walk just like you see fashion models walking on the ramp. Keep both of your hands on your hips. Step your right foot forward crossing your left leg over thighs and place it onto the left side of the left foot. Take a step forward with your left forward crossing your right thigh, in the same manner, placing the left foot right to the right foot.