Walk for fitness and quality of life

1. Physiology
Of Walking
Myths of
Walking

2. Popular saying is that home remedies are
ignored. Same is with walking. Walking is the
best, easiest, exercise for either sex & for all
ages. Don’t need any gadgets except the
intention to walk. Can be done by healthy to
stay healthy & by sick to become
healthy. It is a natural health insurance.
Multi beneficial exercise. It is boon to many
like diabetics, obese, hypertensives,
IHDs, gastric problems, constipation,
insomnia, thyroid, hormonal
imbalance, stress, circulatory
disorders, post operative patients
(after bypass) list is endless as it is panacea.

3. Multiple benefits:
•Improves the heart functioning
•Prevents heart attacks
•Improves micro dermal blood
circulation
•Toxins are excreted through
sweat
•Blood pressure is under
control

4. •Increases good cholesterol &
reduces bad cholesterol
•Blood Glucose levels are under
control
•Body weight is controlled by
shedding extra killer grams
•Mental depression, anxiety &
stress are controlled
•Improves muscle tonicity
•Joints are supple and flexible

5. •Walking Induces good
sleep
•Prevents colon and breast
cancers
•Bones are strengthened
•Tiredness, exhaustion are
reduced
•Physical an mental abilities
are improved

6. •Self confidence body gait are
improved
•Improves body immunity
•You will be mentally ready to
face the life
•Marital bliss improves for all
ages for either sex
•You will get new contacts
through walking

7. Before walking
Any body can start walking at any age. Do lite
exercise to warm up for 10 min before walk.
Drink 200 ml water 10 min before walk. Avoid
too cold, too hot climates. Use proper
clothing to protect from climate extremes.
Walk in a serene, green area with less
pollution. Near water body is preferred.
People above 45 yrs with health problems take
doctors suggestion before start walking.
Especially for diabetics is must. Carry 200 ml
water, 2 biscuits and 10 gm glucose in your
pocket to prevent any hypoglycemia and
medical emergencies. Asthmatics carry their

8. Needed things for walking: Well fitting
convenient shoes, cotton clothes and strong
desire to walk and be healthy. First 3-5 min walk
slowly. Then increase the speed & maintain the
pace for 12-15 min slow down next 3-5 min and
then stop. Initially you may have muscle pains
for 4-5 days but they will disappear later. First
day walk only for 5 min increase it by 3 min
every 3 days till you walk for 30 min/day. if you
feel uncomfortable stop walking, sit relax,
have 2 sips of water. Walk with another person
but avoid talking while brisk walking. Avoid
your phone while walking. Try to enjoy the
nature while walking. Select plain flat areas.
Sandy lands are good for obese.

9. Small precautions:
Heart beat rate Upper limit:
Your age minus 220 will give the
upper limit of your heart beat. Eg.
Person of 60 yrs 220-60 = 160 is the
upper limit. If you reach even 50-
70% of upper heart rate limit it will
help i.e. 80-112 heart beats. For
diabetics & obese people daily
40-45 min walk with little faster
pace gives excellent results in 3-4

10. What happens while walking?
1-5 min: While you put steps fast the energy
generating neuro chemicals are produced in the
cells provide needed energy to body. Heart beat
may be between 70-100 beats. Muscles will be
ready for walking. Joints secrete the sticky material
called sinovial fluid make joints supple, flexible.
While in rest 1 cal per minute are consumed. Here
5 cal are consumed per minute. The needed
energy is taken from the fat.
6-10 min: Heart beat will be 100-140. at this stage
6 cal per min are consumed. The blood vessels
are relaxed and lumen is increased and the blood
flow will be better to all the cells and increases
blood oxygen levels and nutrients reach better to all
cells through increased blood circulation.

11. 11-20 min: Because of exertion the body temperature
increases increased sweating sends out toxins
better You breath will be slightly faster & harder. Your
lung vital capacity is increased in 3-4 months of
maintaining 20 min walk session. 7 cal per min are
consumed. To give strength to muscles hormones like
epinephrine and glucagon are released.
20-25 min: You feel energized at this stage. Anybody
wants to see the results of walking maintain this stage
25 min walk for 6 weeks continue for life long.
Endorphins are released in the brain reducing
depression, anxiety & stress. As calories are burnt
the efficacy of insulin hormone increases. If you walk
for 25-30 min and stop the calories are burnt for next
1 hr after stopping the walk. This is boon for
diabetics, hyper thyroid and obese people

12. Myths about walking:
We don’t need exercises in elder age?
This is a big myth. In fact elder people need
regular exercise as the body activity is
reduced. Their muscles, joints are flexible.
Reduces the intensity of arthritis by walking
daily. But they should not choose harder
exercises.
Will the exercise increases exertion?
This is another myth in fact daily exercise
(walk) for 25 min reduces exertion in 6
weeks. Body fitness increases. Marital bliss
improves. Depression is reduced.

13. Is it waste of time by exercise?
No never in fact it is a real investment for good
health to avoid many health problems and to avoid
expensive, painful, depressive hospitalization
keeping away from home and near & dear.
Can’t we walk in the evenings?
You can very well. But mornings are preferable
as the pollution is less your body was inactive for
6-8 hours in the bed.
Is all the exercises are same?
They are 2 types one regular to stay healthy no
major health problems. 25 min reasonable pace
walking 6 days/week is good. For obese,
diabetics, arthritic people it is better to walk for
30-40 min 6 days a week.

14. Cautions:
•Don’t walk immediately after taking food
•Don’t do irregular walking do daily for a
fixed time
•For diabetics medicines, food control is
essential with daily walking for 40 min
•Daily 30 min walking is very good for overall
health.
•Cover short distance initially increase it by
300 mts every 3 days.
•It improves body overall functioning
•Walking helps in prevention of many health
problems including diabetes.

15. Danger Bells: Chest pain, breathless-
ness, excess sweating, reeling
sensation, exhaustion, loosing physical
balance are contra indicated for
walkers. Contact a good doctor who is
not avaricious and misguiding
Proven: Globally thousands of
walkers’ groups in many parts of
globe has been studied and got very
positive results in reducing disease
burden on the society. Let us walk and
kick out diabetes out of globe over a

16. For Info
Satya Kovur,
Wellness Coach,
Sreyas family Wellness
counseling center.
www.facebook.com/snanayoga
www.slideshare.com/snanayoga
healthxlnc@gmail.com
98480 13958
If you can walk don’t talk