May 23, 2024

BENGALURU EXPRESS

Truth Triumphs

Number of steps you should walk every day to avoid lifestyle diseases!

GUEST COLUMN: Dr. N Prabhudev

Bengaluru: It is imperative to remember the fundamental truth of any physical activity – any movement is better than no movement at all. We may never avoid becoming old, but we may delay the time we become old.
Avoid doing too much too soon
Ten thousand steps of Day can add 7 Years to Your Life -The research, presented at the European Society of Cardiology Congress.

Walking 10,000 Steps a Day Keeps the Doctor 10,000 steps away! Walking for 30 to 60 minutes each day is one of the best things you can do for your body, mind, and spirit. It is an antidepressant, it improves cognitive function. There are studies that suggest walking 10,000 steps can help improve cardiovascular health and reduce risk of both dementia and cancer. . Walking is a super food.

Put your Best foot forward. ‘Walking Tall’! Walk is one’s own natural gymnasium. Age is not an excuse. It is never too late to start. Go Slim Without Gym! Morning walkers lowered their blood pressure more than those who exercised later in the day. According to the MayoClinic morning walkers also tend to exercise more consistently.

Walk this way!

Human walking is accomplished with a strategy called the double pendulum. During forward motion, the leg that leaves the ground swings forward from the hip. This sweep is the first pendulum. Then the leg strikes the ground with the heel and rolls through to the toe in a motion described as an inverted pendulum. The motion of the two legs is coordinated so that one foot or the other is always in contact with the ground.
• Heel to Toe – Step forward landing squarely on the heel of your foot. Roll forward onto the ball of the foot. Raise the heel and push off with your big toe. Stand tall with a slightly lifted chest and a straight back.

• Bend arms 90 degrees at the elbow and swing in time with the opposite leg. This balances the body check steps are of equal length

    • Don’t tilt your head to one side, hold it straight

    • Stand tall and do not hunch

    The morning walk is more than the proverbial Apple! It modifies your nervous system, lessens your anger and hostility, steadies skelleto-muscular system and prevents falls and injuries there off. It can help you lose weight sustainably with little risk of injuries and less impact on your joints, knees or muscles. Another proven benefit of walking first thing in the morning is a higher base metabolic rate for the entire day that can translate into significant weight loss.

    Walking can improve blood pressure, Stabilise blood sugar levels in diabetics, slow down heart rate, reduce fat and body weight, cholesterol, and ease depression. As many as 3,800 steps daily can reduce cognitive decline by 25%. According to yet another recent study, people who take 7,000 steps per day are at reduced risk of early death than those who take fewer steps each day. However, due to sedentary lifestyle, many people struggle to achieve even 5K or 7K.
    There is a common perception that 10,000 steps a day is the key to good health. My recommendation is to find a sustainable way to work out or move, which will stay with you for life. If you’re entirely sedentary, jumping into 10,000 steps a day will only cause more harm than good. You know your body best – understand your limitations and your potential.

    Remember 5 minutes of walking every 30 minutes of sitting can reduce the harmful effect of prolonged sitting. Walking 5 minutes every 30 minutes might sound very little, but when you combine 5 minutes throughout the day you will be walking for a good 40 minutes which averages almost 4000 steps.

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