Walking is a popular activity. We are structured to walk. And it has tremendous amount of solutions of various problems. Problems such as cardiac problems, diabetes, name any disease, walking has to be done. There are also some powerful psychological benefits which occurs when person walks. Walking can be done anywhere and at any time. Today, let us understand 5 mistakes which people usually make while walking.
Place and Time
Depending on your circumstances, you may walk right in your own house, in your garden or sometimes find some natural open space around you. It could be beach, forest or riverside. Just ensure that the location you choose to walk is safe, free of pollution and that the air is fresh. Walking on the sides of highways and busy streets can much more harm than the benefit which a walking can give you.
Preferably, walk on a firm surface as it gives steadiness for you to carry yourself. Walk at the time when the pollution in the atmosphere is the lowest. Air pollution data shows that in the city, the air pollution is at its peak till around 7 a.m. The pollution reduces when the sun comes out. The ideal time for walking is between 7 to 10 a.m. and from 4 p.m. to sunset.
Clothes to Wear
The shoes and clothes which you use for walking should not be uncomfortable. Not all walking shoes are good for walking. Walking shoes should be lightweight and should provide support and cushioning. If your shoes have soles that could not bend at all and you can’t twist them, they are too stiff for fitness walking. Walking shoes should be flexible so you don’t bite them as your foot rolls through the steps. The clothes you wear should not be too tight or make you feel too sweaty. Wear preferably cotton clothes or cotton sportswear. That makes you feel light and comfortable. Ensure that your clothes allow a free movement.
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Before and After Walking
Drink water 15 to 20 minutes before you start walking. Sometimes people drink too much water while walking to keep themselves hydrated. This can harm your system and may disturb the water-salt balance of your body. If you feel thirsty during walk, you may stop and sip on a little water but not too much. Do not work immediately after walking as it can put more stress on your system. You need to give enough time for your body to rest and recover. Preferably rest for 10-15 minutes or do some relaxing stretches on your back before you start walking.
How to Walk?
Walking with an incorrect posture can lead to various problems like back pain, knee pain, ankle sprain and various other complaints. Walk like a royalty with your spine pulled up straight and your chin uplifted slightly. Walking with head down and slouched posture doesn’t facilitate fuller breathing. It restricts the free flow of air in your lungs with your head up. Inflow and outflow of breath happens smoothly.
Roll your shoulders back and push out your chest. This gives proper firmness to your posture and will prevent you from slouching or pushing your hips forward which normally people tend to do while walking. Keep your palm relaxed and open. Do not clench your teeth while walking. Closed fists put unnecessary tension on your nerves and it can make your hands stiff while walking. Rigorous hand movements may put unnecessary jerks on your shoulder joints which may cause shoulder pain in the longer run. Hand movements can be gentle, moderate and active.
If you are looking for a weight loss, then active hand movements can help calorie burst as compared to passive arm movements. Taking longer strides can put more pressure on your feet than normal. Such pressure can affect your ankles and knee and it can lead to knee pain and ankle pain. When you try to walk faster, a natural inclination is to lengthen your strides with the foot you place forward. This leads to striking hard with the feet. Your shins may hurt and you really don’t get any faster. So, if you are trying to walk fast, concentrate on taking shorter, quicker steps.
What should be your walking pace and how much you should walk?
Don’t walk briskly after eating food as it can affect your digestive system. After meals, your digestive system demands more supply of blood and oxygen. During brisk walking, more supply of oxygen is consumed to energize your muscles and overall system, which eventually can hamper your digestion. It is better to stroll after meals.
Brisk walking should be done before meals as it makes your body ready for assimilation. You know that the pace of walking should be according to the objective behind walking. If you are walking to reduce weight, then you must walk fast before meals as that would help in burning out more calories. Otherwise, one should follow low or moderate pace. If the objective is only to move your body, to enhance the metabolism and the heart rate, to increase your cardiac health, walk with such a pace that you slightly feel out of breath. This shall improve your lung condition and heart condition.
Also read, https://www.verywellfit.com/walking-mistakes-to-avoid-3435576
So, walk. Walk well. Remember all these points and help your body. Since walking is mildest and best exercise, walking is most safest exercise and walking really helps psychology of a human being where human is in touch with nature, the broader atmosphere and so on. So, everybody should definitely walk.