Health Benefits with Brisk Walking
People finding ways to keep health better by performing brisk walking, jogging, fitness activities in morning at parks and gyms. But the researchers have found brisk walking easy fitness technique to stay fit.
Brisk walking exercise as common intensity workout with benefits decreasing health risks. Walking and running both help reduce your risk of high blood pressure, high cholesterol and diabetes. The cardiovascular workouts walking and jogging possess greater benefits as people daily performing cardio workouts tend to live longer and have lower risks for coronary artery disease, cancer and diabetes.
Brisk walk depends on the individual, you must move at least 3 mph speed. At that speed you will notice some changes in body like developing warmth and heart rate gradually increases. A brisk walking pace is 3.0 miles per hour or about 20 minutes per mile.
According to the Centers for Disease Control and Prevention about 5 kilometers per hour or 12 minutes per kilometer. An average easy walking pace would be more than 20 minutes per mile, while a fast pace would be less than 15 minutes per mile.
You can use a Walking speedometers and apps for measuring the time it takes you to walk a mile or a kilometer. Furthermore, the best way to measure is to take a heart rate reading and check the target heart rate chart to see whether you are in a moderate intensity zone for your age.
Know the technique
Firstly, pull your navel towards your spine so that your core muscles are working.
Focus your eyes straight ahead and relax your shoulders.
Bend your elbows at a 90 degree angle and lift your hands lightly
Take a step forward with your right foot and move your left arm forward in opposition and vice versa.
Benefits in brisk walking
Increasing Oxygen Supply to the Body
It helps in increasing the level of oxygen supply to the body. People having issues in breathing must go for brisk walking which would be a great exercise that increases the oxygen flow in to your system.
Improving Body posture/Spine
Walking maintains flexibility and posture, the spinal structures with better circulation, pumping nutrients and removes toxins. Moreover, improving balance and reduces fall especially in elderly people or seniors.
Brisk walking Keeps away from stress and improve the brain health. It helps in improving memory in seniors. Also improves the academic performance in students.
However, 30 minutes of daily brisk walk increases the Killer T-cells and other markers of immune functions in the body.