Walking is good for the body, but only when done correctly. Otherwise, it may cause problems. What should be the proper way to walk? What are the downsides of excessive or unbalanced walking? Let’s find out.
To get benefits, brisk walking is necessary. This means walking 3,000-6,000 steps at a fast pace. If you cannot manage a long stretch at once, you can split it into short brisk walks in the morning and evening. However, due to a lack of awareness about the proper method of brisk walking, knee pain often worsens instead of improving.
Generally, to reap benefits, walking for an hour in the morning is ideal. You can divide the time as follows:
- Walk at a normal pace for the first 15 minutes, then gradually increase your speed.
- Many of us assume that sweating indicates health benefits and stop walking as soon as we sweat. This is incorrect. For optimal results, continue walking for another 20-30 minutes after sweating starts.
- Finally, slow down your pace and walk for an additional 10-15 minutes before stopping completely.
Most people ignore this process, which can lead to adverse effects.
Starting with intense walking right away, walking for too long to lose weight quickly, or walking at the wrong pace can cause harm. Improper walking habits can strain the knees, causing fluid accumulation around them. This leads to inflammatory reactions and the buildup of harmful substances in the knees, eventually damaging the knee cartilage.
In contrast, walking correctly can reduce knee problems by up to 15%. On the other hand, improper walking increases the likelihood of knee issues by 12%. The benefits and drawbacks of walking also depend on an individual’s weight, height, and BMI.
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