Fitness-Walking for wellness

Start with a short term goal.For example,walk for 5 or 10 minutes every day,or increase your number of steps by 300to 500 per day.You may want to set a goal of of walking briefly for at least 30 minutes per day or10,000 steps per day.To stay motivates find a walking partner,such as family member,friend or co worker.Daily dog walks are also a great way to keep your walking.

You do not need to walk all at once.You can split it up .its fine to walk in blocks of 10 minutes or more at a time.

There are many was to walk more without going on long walk.Use the stairs instead lift,or park further away from work or store,instead of phoning a coworker or neigh bar,walk over.When you meet with some one or visit with friend,suggests taking a walk instead staying indoor.

TO GET THE HEART HEALTHY BENEFITS OF WALKING,YOU NEED TO WALK BRISKLY ENOUGH TO INCREASE YOUR HEART RATE and breathing ,but not so fast that you cannot talk comfortably.

Brisk walking is a form of aerobic exercise. This is exercise that increase your heart rate FOR AN EXTENDED TIME.Aerobic exercise helps strengthen your heart ,lungs,and muscles.A strong heart carries more blood,along with oxygen and nutrients,to the rest of body.Aerobic exercise also lowers blood pressure and can stay you at a healthy weight.

Walking and other aerobic exercises also can improve your mood and energy.Regular exercise helps prevent and reduce symptoms of depression. It helps reduce symptoms of anxiety in children and teens.

Walking ,like all physical activity,burns calories.Being active is important for staying at healthy weight.

You will get most cardiovascular benefit when you exercise at 50% to 85% of your maximum heart rate, WWW webmd.com/fitness-exercise walking for wellness

31 Replies

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  • 30 minutes of Cardio 5 days a week has same aerobic and anaerobic results as 27 minutes of isometric and Isotonic (High Intensity Interval Training) exercises 3 days a week. So effectively 50%+ more benefit for same time spent. Let's talk numbers rather than subjective opinions :)

    10 minutes a day is far better than walking relentlessly for 2 hrs a day

    healthunlocked.com/diabetes...

    This pushes up heart rate to 75% easily of MAX limit easily too.

    BTW, you can never do 10000 steps in 30 minutes (if walking), because 10000 steps is 5 mile.

  • Medfree: About 3.125 miles (5 kilometers) if each step is half a meter. [Somebody on this forum wrote his step is 30 inches and he takes 110 steps per minute. At that rate it would be ninety minutes to cover 5 kilometers]

  • norreal --

    10000 steps = 5 miles, there are enough reference material on Google.

    stepup.excellusbcbs.com/hea...

    Try something aggressive and you are hurting your SI/Other joints. Awkward walking style is best way to do it. To cover 5 miles day in and day out, it would be 2 hrs walk, minimum.

  • Medfree: That means each step is 2.64 feet or 32 inches (if I remember correctly, there are 5,280 feet in a mile).

    Two hours daily means a mile in 24 minutes. Therefore, steps per minute equals 83.

    Good!

    I agree doing something more aggressive may hurt not only the joints, but also nerve/spinal cord. In 1992 I read a news item citing Harvard Medical School that jogging 45 minutes on hard ground for more than two years was identified culprit of joint, spinal cord and even nerve/ brain damage. That is the day I moved from hogging to brisk walking as I was in fourth year on solid ground!

  • At the average stride length, a man walks a mile in roughly 2,100 steps, according to the ExRx.net steps-to-distance calculator. The calculator also estimates that with the average woman's stride length, you'll walk a mile in about 2,400 steps. This if course is based on American average height so Indians will be different (avg stride length will be lower in Indians so number of steps to a mile will be more).

    One just can't compare John Kerry's stride length with Shushma Swaraj's because stride length is also related to height and pelvic structure. Rest can keep walking in chappals and their stride length will still be shorter so will need far more steps to cover the same distance. So 8km walk for them could end up in 3 hrs. One just can't be walking @5km/hr in chappals for sure :) :)

  • Thanks for the details Medfree.

  • I f I can briskly walk uninterpreted for two hours per day,have you problem from this.

  • But, please talk numbers (quantitative discussion), if we are talking of comparison instead of getting into a "You & I" statements. To answer your query: Why should I have any problems if you walk for 20 hours a day also?

  • ok,ok i will do as i wish

  • Did I say do what I am saying? But quantitative discussions are more convincing than subjective opinions.

  • Sharmakumar,very balanced article.Everyone who has got inclination can easily go for walking.It is very productive as it is whole body and mind exercise and it can be combined with many other family and social works.

  • The most wonderful thing about walking is that it don't require any special gears.You can go for a walk in your pajama shirt and chappal or even in half pant and vest.,or any dress in which you feel comfortable.All talk of aerobic and anaerobic are all western funda .

  • aerobic and anaerobic is not western but "scientific funda" so wrong ONCE Again! Come up with something better. Numbers don't lie and that's why QUANTITATIVE discussions are always better :)

    It is "western funda" in your opinion but you guys do copy paste from only western sites. What a weak argument :D :D

    Walking in chappals? I always thought diabetics need to take care of their feet more. So yet another weak argument. Don't know how many diabetic ladies can go for walks in half pants and pyjamas. So chappals and half pants was a weak one! Try something better.

    If cost of workout apparel matters so much to you, then Bullworker one can even do wearing just "chaddhees" so no walking shoes, no chappals, no half pants, no half shirts also needed. If one cannot afford a Bullworker then Charles Atlas course (freely avalable on net) is also there so still cheaper. Can be done anytime, anywhere -- even while sitting on king's throne, while stuck at traffic signals or traffic jams, in office etc as all it takes is just 7-10 seconds per exercise :)

    The most expensive thing in this world is TIME for a working professional and you managed to skip that conveniently!

  • What is the harm of posting western web sites if there applications benefit you,after all some one is also posting contents from different sites,from here and there. If it does not suits to you ,ignore these,these are for reference and you are not bound to follow. As you do not follow of ADA guidelines,yes i do not follow blindly,but you cannot reject these guidelines out rightly. My doctor never prescribed diet chart to me,a person can learn it from other fellows in surroundings who are diabetic and follow different diet form other non diabetics. What is the harm in going in half pants ,Pajamas,if the climate allow it. some one is in habit of enforcing his own personal views,thinking he is wisest man on this planet,and others are inferiors to him.One can go in Pajamas,and chapels,if his body condition allow him. Instead of appreciating some one you feels jealous to him.

  • That was posted for your friend patliputra. Don't start defending him -- he doesn't like anyone defending anyone else (he posted somewhere when someone started talking on one of his posts where I talked LCHF). It's a different matter that he doesn't practice what he preaches and that's why he jumped in "defending" here but instead of attacking him personally I preferred to counter his claims. You guys have one thing in common -- You get personal. Speak for yourself and try avoiding getting personal. Wisest or not again is your OPINION and OPINIONS without proof are just OPINIONS.

    Chappals for a diabetic is a weak argument put up just for arguing. That said, who cares even if he or you walk barefoot to reduce costs. Never recommended as it stresses the joints more due to more impact with heels and ankles being the primary impact point. Pyjamas have nothing to do with body/climate condition.

    I don't feel jealous. Those who really feel jealous use statements like -- "DON'T BARK LCHF enough is enough" and that's YOU! I don't use such stupid statements directed at anyone here.

    That said, I am not going to help you to increase number of replies here so that it jumps to Popular Posts block. Carry on! No more replies to you on this.

  • I feel , habit of walking every day is good for all.

  • Not so for diabetics living on High carb + Drugs lifestyle as per the LATEST, Largest Federally funded research. It does nothing to protect the heart, though they were expecting the results to be in their favor. Since results failed to prove what they set out to prove they dropped the study silently after wasting 200 million dollars in 11.5 years:

    healthunlocked.com/diabetes...

    All old data of short-term study is proved to be useless after this study, as this study failed to ratify on long-term basis.

  • Some one said walking in chappal is not good for diabetics.That part may be true for West where climate is generally cold,most part of their house is carpeted including rest room or toilet.Only part which is not covered is kitchen area.So sole of their foot gets soft and tender.So to prevent damage they do always wear some sort of foot gear.Itisnormal practice,In case of diabetics special care of foot has to be taken. Treatment of foot damage and it's complications is a very very costly affair.

    But the scenario in India is entirely different.Most of India walks in chappal.Even inside house a great numbers move naked footed.In most of the houses foot wear is not allowed in side the house.So people here do not have fragile and delicate sole of foot,so chances getting foot damage even for a diabetic is extremely rare.

    Those people who have read in hifi English medium schools always see though a western glass.

  • Your last line :

    "Those people who have read in hifi English medium schools always see though a western glass."

    explains your state of mind and a perfect example of "grapes are sour" :)

    Everything above that was "non-coherent" WRT whatever you were trying your best to get at, unless you are walking 8km/day in your living room :)

  • Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

  • Diabetics footwear aren't going to be cheap unless one is willing to walk 8km/day in living room as the guy is defending walking in chappals to save money as compared to doing isometrics with bullworker :)

    healthkart.com/diabetes/foo...

    And with slippers one definitely cannot walk @5km/hr ... on a sustained basis on not short-interval peaks.

    He is mixing up walking outside with walking in living room just to defend his flawed case and then ends up with insults on education background. He keeps doing these flip-flops endlessly once he loses the plot, which he often does because his main agenda is to oppose and insult me and not debate :)

  • Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

  • Foot nerve damage does occur in our country. The moment I started consuming diabetic medicine, foot nerves damage started. When i went to a Diabetician who conducts Package test at concessional rate of Rs. 1500/- , I was shocked when foot sensitivity test was done. The test views sensitivity at different points of the foot. He prescribed separate medicine for foot nerves and said 'once nerves become numb, this cannot be reversed, but status quo may be maintained'. So protection of foot is very important and bare foot walking on rough roads is not at all advisable. Good diabetic shoes, chappals and sandals are available now. Even while doing static cycling also, I felt pain in foot nerve and then 'burying' religious aspect, I am wearing separate slippers in the house except kitchen. Pl take care of foot nerves.

  • Unnecessary arguments. He was saying that occasionally&intermittently one can walk with chap pals,yes no harm. Nerve damage does not effect every body universaly.I have seen old lady aged 90 years who is a diabetic always bearing chap pals & moving here and there whole of the day,still capable of attending functions in and outside her colony,single handed without any companion. It is the body weight which exerts pressure on feet,if a person is normal his/her chances of nerve damages are lessened tremendously. No uniform formula can be applied for whole of the diabetics.

  • Look at what the owner of this forum has to say:

    healthunlocked.com/diabetes...

    "Barefoot walking, inappropriate footwear-Hawaii slippers, lack of awareness in patients, home surgery etc can cause or worsen diabetic foot problems."

    No need to defend him with words that he never used. He never used "occasionally and intermittently" in any of his replies. He has lost the plot as evident from him getting into favorite time-pass -- "INSULTING".

    No more replies to you or him after this in this thread.

  • Not necessary,i know personalty that lady walking with chap pals,still alive,and walking without any assistance whole of the day . on one side you do not believe webs like web md,ADA, diabetes uk etc.etc. and giving reference of Health unlocked.com/diabetes.com,this show your double standard.I am not defending anybody, he had just commenting on my post,it does not mean he is not aware not to walk with barefoot or chap pals,regularly. This is forum for discussion and not for arguments please,be polite in discussion, Thanks

  • Where was your politeness when you said "DON'T BARK LCHF"? If you take the initiative of making such statements you should be the last person talking of politeness. In fact you and patliputra should be the lat two persons talking of politeness here.

    Yes I don't follow anything that talks of HIGH CARBS! So what's your point? Double standards? WOW. Look how the politeness has surfaced yet again. Probably you need to go back to school to understand double standards meaning. Both you and patliputra epitomize the real "Double Standards" here. "Never Practice What You Preach." I Preach what I Practice!

    n=1 is statistically irrelevant.

  • What ever you posted you received reply in response to that.ok

  • Same applies to my replies to you and your friend whom you defend. So don't PREACH decency unless you practice that. You start getting rude, I will hit back harder. TIT for TAT. So don't start getting rude and personal if you want to avoid that. I don't start but I don't keep silent too when poked.

  • No other than you is friend of mine here on this forum,but i have noticed that you suffer from inferiority complex.

  • I am definitely not your friend as i don't keep company of such creatures.

    Who cares what you think! I am not here for certificates and medallions, specially from guys like you and patliputra, the friend whom you defend.

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