Birthday of Sri Guru Ramdas Ji

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Health Walk your way to health Dr.Ravinder Chadha W alking is the simplest, yet one of the best forms of aerobic activity. Walking is preferred over other aerobic activities as it is good for health promotion and places minimal stress on the joints. The most common complaint one encounters is walking regularly and yet not losing weight. One may wonder if walking would be effective in keeping an individual fit as it seems to be ‘too easy’ for reaping such dividends. Overweight people may express their doubts regarding ‘only walking’ will help lose weight. Older people and those recovering from heart surgery or with other medical conditions may be apprehensive as regards walking being safe. Effective walking is easy, enjoyable requiring no infrastructure or tools and can yet help in maintaining/losing weight. Not maintaining or losing weight over a period of time when effective walking is being pursued indicates that the individual is either not restricting diet or not walking effectively. Walking at a good speed for a prolonged period of time can only lead to burning of fat and thereby leading to reduction of weight. Walking fast over a small distance like climbing stairs, walking to the car etc. only leads to burning of carbohydrates and not fats. Brisk walking is aerobic as then the body has oxygen that is required to 44 Punjab Advance October 2015
Health burn fat. It is one of the safest ways to lose weight, reduce stress and increase energy.Majority of people walk aimlessly with poor technique. They seem to be pushing themselves and are unable to walk fast and hence get tired easily, put undue pressure on joints and muscles leading to heel pain, shin pain and muscles soreness. Following elements are necessary for a successful walking programme: • Warm up--- walking at a slow pace for approximate five to seven minutes, • Posture-- Push out your chest and keep your shoulders relaxed, while doing so, the shoulder blades will automatically fall into the correct position. By maintaining an open chest posture, breathing can be considerably eased. • Arm technique-- The arm should be kept close to the body and swing naturally parallel to the body in the normal walking rhythm. In the front-swing, the arms should not go above chest height. In the backswing the hand should swing as high as the hipbone. At low speeds the arms are slightly less bent at the elbow. At high speeds the arm should be at right angles at the elbow joint. The hands are closed into a loose fist. • Stride/leg technique-- Take quite normal steps. Stay relaxed in doing so, try not to influence your stride length otherwise it can lead to premature fatigue. The heel hits the ground first, then the rest of the whole foot up to the toes roll off. Make deliberate use of your foot and lower leg muscles and push off from the ground in order to introduce the next step. • Breathing--- Correct breathing means that you should breathe in deeply, but not at full capacity. Avoid shallow The following are the benefits of walking: • A brisk walk increases intake of oxygen, strengthens your heart to pump more blood, improves circulation and reduces blood pressure. • Walking also slows development of degenerative joint disease, stops loss of bone mass in osteoporosis and tones your muscles gently. • Walking reduces stress and therefore helps in sound sleep. • Walking helps in the relief from arthritis and back pain. • Walking at a prescribed speed wherein heart/pulse rate is increased to 220-Age can reduce the fat. and rapid breaths. Try breathing in over the first three steps and then breathing out over the next three steps. Aerobic activity, in which a person walks at a brisk pace in an attempt to elevate his/her heart rate. A brisk walk will burn up to 100 calories per mile or 300 to 500 calories per hour. Combined with a sensible diet, walking will not only help you lose weight but keep the weight off. It is always advisable to start off very slowly and gradually increase the pace in an attempt to elevate one’s heart rate. Walking for weight reduction-- There is an improvement in metabolism when a person is walking but the fat reduction starts only when walking is done at a target Heart Rate of about 20-30 minutes. To calculate the target Heart Rate-One has to subtract one’s age from 220 i.e. maximum Heart Rate at birth. The target Heart Rate is 60-80 per cent of the maximum Heart Rate. For an individual of 50 years old, the Target Heart Rate will be as under. 220 (Maximum Heart Rate)-50 (age)=170 beats/min. 60% of 170=102 beats/min----17 beats/10 seconds. 80% of 170=136 beats/min----21 beats/10 seconds. Therefore, while doing the exercise you can count your pulse up to 10 seconds on your wrist OR neck, which should be between your upper and lower target rate. In my view, walk 6 times a week, three days with an intensity of target Heart Rate for 20-30 minutes and three days with an easy pace for 30-40 minutes. Increase your distance for not more than 10% per weekIn addition to your exercise walking routine, consider ways you can build more steps into each day, such as taking stairs instead of elevators or parking your car at the far end of lots. -Dr Ravinder Chadha is a former physio-therapist of the Indian cricket team. Telephoe-2702929. E-mail-chadhar587@gmail.com October 2015 Punjab Advance 45
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Birthday of Sri Guru Ramdas Ji

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