adminChris Johnson Lunga
When was the last time you walked to the shops, I mean parked the car and walked, and walked anywhere for that matter? Walking is man’s main means of locomotion.
“Walking is a super food. It’s the defining movement of a human.” Aptly said by Katy Bowman, a scientist and author of the book, “Move Your DNA: Restore your Health through Natural Movement”.
Modernity has made us wholly reliant on the motor vehicle. We have become so tuned into driving or being driven around to places that are even within walking distance that we now consider walking an exercise, sad it is not.
If you were to park your car and walk along a familiar road, a friend or relative will invariably stop their car and ask if everything is OK.
This is how spoilt and lazy we have become. Walking now has become a sport, rather than a necessary means of locomotion, walking between rooms in your house or walking in between offices at work doesn’t count as serious walking.
Despite our lack of serious walking and any other form of exercise, our appetite for food and sugary drinks has not diminished, it has in fact increased.
Does this not explain why excessive weight gain and obesity have suddenly become societal issues. We are eating more and walking less.
We have become couch potatoes, always in a sitting position whether at home or work, Kudos to those who work on their feet. We jump in our cars in the morning, drive to work, short walk into the office and besides short walks around the office we spend most of the day in a sitting position glaring at a monitor the whole day.
From the office its back home and into another comfortable sitting position for extended periods.
Research has shown that serious or significant walking can counteract the effects of these long sitting periods
I’m sure many of you city babies have had excursions kumusha, ekaya, your rural homes and have had to walk significant distances voluntary or involuntary, swollen feet and blisters maybe your only takeaway.
For the rural folk these walks are normal because they have not become as reliant on motorised transport as city dwellers have become. For all you new farmers I’m sure you can testify to what I’m saying here.
Who then is healthier, fitter and stronger.
The motor vehicle has indeed made us impotent. Most of us have taken the privilege of walking for granted. So many people wish they could just take those few steps.
Walking is the most basic inexpensive form of exercise that we have been doing since we got off our hands and knees as toddlers, but somewhere along the way we became more and more sedentary, we have forgotten how to walk. Walking reasonably long distances at a brisk pace.
Walking is the best form of body weight exercise, you are just carrying your weight around.
The disadvantages of not walking are many:
Weak leg muscles and joints which invariably means weak balance, this situation multiplies as we get older.
Weak muscle endurance and a weak cardiovascular system coupled with weak heart muscles.
Lack of exercise means bad diet and weight gain leading to numerous medical problems.
The opposite is true if one decides to make a conscientious decision to walk for exercise, to incorporate a walking schedule at some point in the day, then good health is the ultimate prize,
Walking will add years to your life. Sanjay Sharma, Professor of Cardiac Diseases at St Georges University hospital in London, told the Independent Newspaper:
“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our 90s. Exercise buys you three to seven years of life. It is an antidepressant, it improves cognitive function, and there is now evidence it may retard the onset of dementia.”
Walking, for exercise will:
Help you increase your stamina and endurance.
Strengthens muscles.
Strengthens joints and bones.
Reduces body fat, tones the body.
Improves respiratory and cardiovascular health.
20 to 30 minutes of brisk walking can improve your heart health and therefore better blood circulation.
Improve your mental well-being.
It can ward off type 2 diabetes, osteoporosis and strokes.
Compared to other forms of exercise, walking can be done anywhere, its FREE, its not heavy on the joints and you don’t need fancy expensive gym equipment just a comfortable pair of shoes .
Unlike walking on a treadmill at the gym free form walking improves balance by negotiating different types of terrain, up hills and down hills strengthening the entire leg, from the calf to the hip.
For those who are Tech savvy, there are numerous Apps to measure walking distances, pace and calories burnt just download onto your smart phone or source a pedometer or other fitness tracker gadgets that will help improve your work out.
Walking with your partner or spouse is a good way to bond, plan the day ahead or discuss events of the day.
Getting started
As already mentioned walking is the simplest and cheapest form of exercise, besides comfortable clothing it is recommended you wear a reflective vest, weather you are walking early morning or early evening. There are recorded incidences of joggers and pedestrians being mowed down by motorists at these odd hours.
Music is good, its soothing while exercising but wearing headphones can be dangerous on our roads, it is not advisable to wear them, you may not hear a motorist’s hooter.
Walk short distances at first and set targets to gradually increase the distance. 5 000 steps is the recommended distance for beginners.
Avoid areas with high traffic, unlit roads and alley ways, safety should always be priority.
Whatever the route you chose, try to walk on soft surfaces, particularly if you have weak joints.
Avoid waking with electronic gadgets or phones if you are walking alone. Carry a whistle or pepper spray if you are unsure of your safety.
Walking Clubs
There is safety in numbers. Inviting other members of the neighbourhood to walk together is popular in western countries, it not only provides safety if its dark but also its highly motivating and inspiring.
A group of people normally walk faster together as you match each other stride for stride.
This social gathering is good for networking, bonding and getting to know the neighbourhood better thus making Walking Clubs very effective as a group exercise.
When to walk
Some prefer early morning walking, some people are just wired up to be active by 5 am. So with lungs full of clean fresh morning air they start their day with a brisk walk.
The benefits are:
They get their exercise programme out of the way and can concentrate on other activities thereafter.
Traffic is light at these early hours:
Early morning tranquillity and the beauty of the rising sun is truly an awesome time, being at one with nature walking to the rhythm of the early birds . . . perfect.
Others prefer the afternoons or early evenings, when the sun sinks slowly over the horizon and the temperatures are cooler, scientific research reveals that testosterone levels, which is responsible for muscle growth and strength in men and woman, are higher in late afternoons, early evenings. Meaning therefore that you are stronger at this time.
A perfect time to fight off the day’s stress with a brisk walk. Cortisol hormone which aids in fat storage is lower at this time.
Evening workouts, however, can conflict with responsibilities which can accumulate during the day
Traffic volumes are higher at this time unless you are living in a serene neighbourhood.
Morning or evening doesn’t really matter, what is important is what is good for you and what you prefer, this will determine your consistency.
What is brisk walking
Brisk walking is walking quickly to increase your heart rate, increase body temperature and even sweat. 100 steps per minute or 12 minutes per kilometre is considered to be brisk walking. These are guidelines, one should aim to just walk faster than normal, not idle walk.
High Intensity Walking
For those who have been walking for exercise and are wanting to take the exercise to the next level, you can try this, power walk Olympic style, fast walking for 3 minutes then walk normally for 3, repeat for the duration of your walk. High intensity walking will significantly improve your level of fitness and health.
So there we have it, exercise walking is a great way to burn those calories and be healthier in the process.
Let’s get going whatever your age, your body needs it.
Online Reporter