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EDITOR IN CHIEF

Dr RusheeKanta Mohanta (MD.DM.)

MORNING WALK: A Medicine

OCT14-10(2)
Date : 10/14/2019
Author : Dr Pradyut Pradhan (MBBS. MD)
Publisher : Heartmate
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Volume No : 10 Issue No : 4
Our Readers :

“Walking is mans best medicine. Regular and longer walks not only increase chance of living longer but also help get more energy lose weight stay healthy and positive” :  Hippocrates

 Morning walk

Walking  in the morning can change your life! Especially if you suffer from a host of lifestyle-related diseases such as diabetes, obesity, heart disease, etc. A morning walk is easy on your joints and heart, and the fresh morning air can help calm your nerves, improve your mood, and keep you energetic and positive for the rest of the day. Just buy a pair of walking shoes and take a walk in the nearby park. Because a 30-minute morning walk is equivalent to 2 hours of gymming.

Preparedness

  • ·  A pair of walking shoes
  • ·  Compression shorts or leggings
  • ·  Sports T-shirt
  • ·  Sports Bra
  • ·  Hair band
  • ·  A sipper
  • ·  Fitness band, if you want to keep track of your heartbeat, steps taken, etc.

Now, the most important part – motivation. Check out the next section to motivate yourself every morning to get up from the bed and take a soothing morning walk.

Technique Of Morning Walk

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

  • ·  Your head is up. You're looking forward, not at the ground.
  • ·  Your neck, shoulders and back are relaxed, not stiffly upright.
  • ·  You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
  • ·  Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
  • ·  You're walking smoothly, rolling your foot from heel to toe.

Plan Your Routine

As you start your walking routine, remember to:

  • ·  Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
  • · Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
  • ·  Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
  • ·  Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
  • ·  Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.

 

Benefits:

Blood Sugar:

Diabetes is one of the most predominant lifestyle-related diseases these days. But you can tame this metabolic disorder if you walk in the mornings. According to research, a 30-minute morning walk can help improve blood sugar control as well as aid the management of insulin in Type II diabetes . It allows the cells in the muscles to use up more glucose, helps burn body fats that are not needed, and also aids in improving the Body Mass Index.

Heart 

If you are suffering from heart problems, it might not be a good idea to run. But you can walk! The American Heart Association says that brisk walking can help reduce the risk of heart disease and stroke. Studies have shown that walking every morning for about 30 minutes can help lower blood pressure. You can strengthen your heart and control blood pressure when you make morning walks a part of your daily routine . Morning walks can also lower triacylglycerol levels and prevent hypertension.

Weight

Obesity is one of the major causes of many deaths and diseases. And the main reason for being obese is the sedentary lifestyle that you lead. If you think you need to lose weight or your doctor has suggested that you lose weight, you can start by walking. It will be easy on your heart, and you will workout without feeling exhausted. There is nothing like a brisk walk for 30 to 40 minutes daily to help you. It helps elevate the heart rate and burn calories that are essential for weight loss.

Bone and Joints 

Leading an inactive life has many negative effects on the body, including stiff joints. The stiffness of joints can further lead to the development of the symptoms of arthritis. Moderate, vigorous physical activity, such as walking for five days or more in a week, can help relieve arthritis pain and stiffness and give you more energy. Moreover, women are prone to losing bone density and developing osteoporosis. Walking gently exercises the joints and strengthens them along with improving bone density .

Cholesterol

There is a greater risk of heart problems when there is an excessive amount of blood lipids, especially when they are in the form of LDL cholesterol. At the same time, low amounts of HDL can also be harmful. Following an active lifestyle and including activities like walking is an excellent way to make sure the levels of cholesterol in your body are regulated . Atherosclerosis is a condition that is caused by arteries that are blocked due to plaque or LDL cholesterol depositions on the arterial walls. The block occurs in the inner walls of arteries in organs such as the brain, kidneys, heart, and legs. Blood flow gets restricted, and the circulation of blood does not occur properly. Regular morning walks can protect you from this condition and make sure that blood flow and circulation are not restricted .

Mind

One in ten people suffer from depression, and it is not something that you should laugh off. Depression gives rise to many other disorders and even leads to deaths in youngsters and adults. When you walk, the natural pain-killing endorphins flow properly throughout the body. Patients who suffer from depression found that walking fast every day for 35 to 60 minutes had a significant improvement in their condition . Morning walks are a great way to keep stress away. Stress can have an adverse effect on your body, making you fall sick more easily and causing depression, anxiety, etc. Walking improves blood circulation to the brain and helps uplift the mood.

Brain and Cognitive function

When you walk, the oxygen and blood supply to the brain are accelerated, and this, in turn, leads to an enhancement in mental alertness, brain function, and memory .Moreover, walking helps increase the brain volume and improves brain function in aged individuals .Take a regular walk every morning to keep your brain functioning properly at all times. Walking on a regular basis can help in the prevention of Alzheimer’s and dementia. Taking regular walks can reduce the risk of this condition by up to 54%. This is a common problem among the elderly, and it is best to prevent it early.

Immune System

Walking improves blood circulation in the body. This has wonderful effects on the immune system. It also improves the supply of oxygen throughout the body. Walking for just 30 minutes a day strengthens the immune system and keeps you protected from various illnesses and serious diseases .Walking every morning gives your body the energy that it needs to get through the day.

Lung

Oxygen is required by all living cells of your body. Lungs supply the oxygen to body. Walking increases the vital capacity minute ventilation volume and all cells get adequate oxygen supply. To keep your lungs working properly and to ensure their health, it is a great idea to start going for brisk walks for a good 20 minutes every morning.

Sleep

The stress that you go through each day can cause insomnia. The best way to fight this is to take a walk every day. Morning walks help calm your mind, and at the end of the day, you can get a good night’s sleep and feel well-rested when you wake up. In fact, if your lifestyle is not that active and you find it difficult to fall asleep, then you must walk in the mornings .

Aging

As you age, the ends or tails of the chromosomes, known as telomeres, start to get shorter. And since chromosome is nothing but DNA, which codes for various proteins, shorter DNA would mean lesser protein. This ultimately leads to loss of function and aging. Walking is a low-intensity physical activity that helps keep all your cell functions active and your heart healthy and improves brain function and blood circulation.

Look Beautiful

A morning walk is a fantastic way to start your day. Once morning walks become a habit, you will start feeling better and become proactive. So, start today and walk towards good health. Walking is a great option to get a fabulously toned body without having to do strenuous exercises. A brisk morning walk can help in restoring muscle tone .You can tone your legs, tummy, and other parts of your body. Walking daily can also define the muscles in your calves, buttocks, and quads. Exercise that improves blood circulation gives your skin a healthy glow .And there is no better exercise than walking. It helps in delaying the onset of the signs of aging such as fine lines and wrinkles. Proper blood circulation also prevents pimples, acne, and other skin problems. With morning walks, you can achieve naturally radiant skin.

Helpful Tips For Walking

If you are thinking of making morning walks a regular part of your daily routine, here are a few tips you should keep in mind:

 

  1. 1.  Always keep your posture straight while walking. This will help you, especially if you are trying to tone your abs.
  2. 2. Early morning walks are the best as your body is energized and blood circulation is increased. You also give your body the opportunity to absorb vitamin D from the sun’s first rays.
  3. 3.  If you want to lose a few extra pounds, a brisk morning walk every day is just what you need. When you walk fast, you burn more calories.
  4. 4.  Avoid going for a walk after eating as exercising after a meal affects the flow of digestive juices, which prevents the proper breaking down of food.
  5. 5.  It is best not to drink too much water while taking brisk walks as it may cause harm to the respiratory system. Experts recommend keeping your body hydrated before you start your walk or 5 minutes after you are done.
  6. 6.  If you are just starting out on making walks a regular exercise, start at a pace that you are comfortable with and slowly build it up as the days go by.

 

Dr Pradyut Pradhan. MBBS. MD.

Assistant Professor

MKCG Medical College. Berhampur




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