A slow, casual walk is nice, but usually won’t push your heart and lungs hard enough to give you a good workout. Brisk walking, or mixing walking with jogging or running, can boost your heart health much more—if your knees and joints are up for it.
New Delhi: Walking is a simple and popular way to stay active. You don’t need special gear; it’s easy to fit into your day, and it’s great for your heart. But is walking enough for a complete fitness routine? The answer is not quite. Dr. G Vivek, Consultant – Cardiology, Manipal Hospitals Kanakapura Road, Bengaluru – an advocate of walking for a healthy heart – explained just how going for regular walks can protect your cardiovascular system in the long run.
How does walking improve heart health?
Walking is excellent for improving cardiovascular health and stamina. It helps with weight control and keeps you moving. However, walking alone doesn’t do much to build muscle strength or strengthen bones — two things that become increasingly important as we get older. Strong muscles and healthy bones help prevent falls and fractures, so they’re essential for long-term health.
Ideal pace of walking
The pace matters, too. A slow, casual walk is nice, but usually won’t push your heart and lungs hard enough to give you a good workout. Brisk walking, or mixing walking with jogging or running, can boost your heart health much more—if your knees and joints are up for it.
On its own, walking doesn’t do much for flexibility or posture, and it doesn’t improve your balance much either. However, it helps reduce the risk of falls by preventing stiffness and pain in the back.
Adding strength and weight training, and resistance exercises along with your walking routine, helps you build muscles, strengthen your bones, and make you less prone to injury by keeping you steady on your feet. It also helps you achieve a more balanced fitness plan.
Yoga is yet another addition with great health benefits. In addition to improving flexibility, posture, breathing, and calming your mind, all of which contribute to overall health and wellness. In fact, many people experience lower stress levels and better sleep with regular yoga.
Social interactions with group activities, involvement in outdoor activities such as badminton or squash, and the addition of high-intensity workouts using equipment like kettlebells further add to your strength, agility, and endurance.
People with joint or knee pain problems can opt for swimming. It is gentle and easy on the joints while providing a full-body workout, and also improves cardiovascular fitness.
What do experts recommend?
Taken together, walking, strength exercises, and yoga cover all the bases: endurance, strength, and balance. Such a combined physical activity routine helps you stay active and independent even in your progressive age while keeping your body healthy and mind clear. In short, while walking is a great start, it’s not quite enough on its own for complete fitness. Adding strength training and flexibility work will help you build a stronger, more balanced body to enjoy life with greater energy and less pain.