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Fast Walking: The Path to Better Health

Fast Walking

Fast walking is one of the easy and simple exercises that can be incorporated into daily life without the need to visit gyms or adhere to a specific exercise schedule. You can engage in fast walking at any time of the day without prior planning. Despite its numerous benefits for physical and mental health and its ease of practice, many people overlook it and fail to realize its importance and direct impact on physical and mental well-being. In the following paragraphs, we will explore some of the benefits of this exercise and how to make the most of it.

What is Fast Walking?

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Fast walking is simply walking at a pace faster than normal walking, with a speed ranging from 5 to 7 kilometers per hour. It is also defined as a form of aerobic exercise, meaning it is an exercise that makes an individual sweat, and one in which they can only speak intermittently. It is categorized as a moderately intense cardiovascular exercise.

Measuring Fast Walking Practice

Now that we have a simple definition of fast walking, it’s essential to understand that we are not talking about routine, casual walking. This is a specific type of exercise with its own definition and rules. To ensure proper fast walking, you can test it using one of the following three methods:

Fast Walking and Talking:

As mentioned earlier, there is a close relationship between the ability to talk and engaging in fast walking. If a person can talk normally with slight breathlessness, it indicates walking at a moderate pace. If the person cannot talk while walking, the speed is faster than usual. If the individual can sing while walking, the pace is slow and does not qualify as fast walking.

Counting Steps:

To ensure that fast walking reflects its numerous physical and mental health benefits, you should pay attention to your step count. The rate of steps in fast walking should be at least 100 steps per minute. You can use your mobile phone to count your steps.

Measuring Heart Rate:

This method is more accurate in determining whether an individual is practicing fast walking correctly. To calculate the safe heart rate for each person, subtract the individual’s age from the maximum heart rate (220). The normal heart rate for adults ranges between 50 and 85 beats per minute, which is considered safe and does not pose any health risks. If you have any health issues, it’s crucial to consult with your doctor before starting this exercise.

Benefits of Fast Walking

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Fast walking offers numerous benefits for both physical and mental health. Here are some of them:

  • Improved Fitness:

Fast walking increases the heart rate, directly impacting an individual’s physical fitness.

  • Calorie Burning and Muscle Strengthening:

It burns a significant amount of calories, contributing to healthy weight loss by replacing fat with muscle mass. Fast walking is particularly effective in strengthening leg and buttock muscles.

  • Cholesterol Reduction:

It helps lower cholesterol levels in the blood, reducing the risk of heart and artery diseases.

  • Blood Sugar Reduction:

Fast walking enhances insulin sensitivity in cells, contributing to lower blood sugar levels.

  • Digestive System Health:

It reduces the risk of constipation and digestive system diseases.

  • Improved Sleep Quality:

Fast walking is an effective way to address insomnia, promoting better sleep quality and effectiveness.

  • Enhanced Mental Health:

Fast walking is known to combat anxiety and stress symptoms, as it stimulates the release of happiness hormones. It also boosts self-confidence and reduces mood swings.

Tips for Fast Walking

To practice fast walking safely and without injuries, consider the following tips:

  • Choose the Right Time and Place:

Select a suitable place for your exercise, avoiding crowded areas and various means of transportation to prevent accidents or disruptions.

  • Select Appropriate Timing:

Choose a time away from peak hours; for example, avoid fast walking during noon when the sun is high in the sky, as it can be harmful.

  • Warm-Up:
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Like any exercise, the body needs a warm-up period before engaging in fast walking. Ensure a warm-up of at least 10 minutes.

  • Wear Proper Shoes and socks:

Comfortable athletic shoes and socks are crucial for injury-free and comfortable fast walking. Visit our store to explore various types of socks suitable for different sports, known for their comfort and shock-absorbing capabilities.

  • Maintain Proper Posture:

During walking, keep your body in a specific posture, looking forward with your head raised and keeping your elbows close to your body.

  • Moderate Breathing:

Breathe moderately and gradually during your fast walking routine.

  • Gradual Progress:

After warming up, don’t rush into maximum speed immediately. Progress gradually to achieve your goal.

  • Stay Hydrated:

Remember to drink water to replenish lost fluids and keep your body hydrated for an extended period.

Fast Walking and Weight Loss

There is a direct correlation between fast walking and weight loss. As mentioned earlier, fast walking burns a significant number of calories, contributing to fat loss and muscle gain. This promotes overall body health and strength while achieving healthy weight loss without losing essential nutrients

Best Time for Fast Walking

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To reap the benefits of fast walking effectively, it is recommended to practice it during the following times:

  • Before Meals:

Walking half an hour before meals can increase the calorie-burning rate and reduce blood sugar absorption.

  • After Meals (30 Minutes Later):

If the meal is light, you can engage in fast walking after about 15-30 minutes. However, it is generally advisable to wait for a longer period after a heavy meal.

  • One Hour After Meals:

Walking an hour after meals improves the digestive process, restoring energy and vitality.

In general, you can choose to engage in fast walking during the early morning hours to enjoy the exercise and the refreshing morning air, positively impacting your mental health. Another favorable time is in the late afternoon, steering clear of midday hours.

Fast walking is one of the most underrated sports despite its simplicity and numerous benefits for both physical and mental health. Therefore, it is crucial to incorporate it into your routine regularly to enjoy a healthy and stable lifestyle.

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