If your walking routine is too strenuous, you may experience discomfort, and it could lead to injuries. 3 Factors that make a walking routine too strenuous could include walking too far, walking with too much intensity, or not taking enough rest days to recover.
What Happens When You Walk Too Much?
Overtraining is the term for exercising beyond your body's ability to recover. Walking and other exercises put wear and tear and your joints. Exercise also creates small tears in your muscles, that your body heals through rest and recovery.
Best time for walking:
Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking.
How many hours a day we should walk?
You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. For even more health benefits, aim for at least 60 minutes of physical activity most days of a week.
Tips for correct way to walking:
*Don’t look down:Looking down at your feet or phone too frequently can put unnecessary strain on your neck.
*Don’t roll your hips:Your hips should stay as level as possible while you walk.
*Don’t slouch: To avoid back and shoulder strain, keep your shoulders down and back when walking or standing, and focus on keeping your spine elongated.
*Don’t walk in the wrong shoe: If you’re going to be walking for more than a few minutes at a time, be sure to wear shoes that fit comfortably, have good arch and heel support, and are well cushioned to absorb the shock of your feet hitting the ground.
Benefits of correct way of walking:
• keep your bones and joints aligned properly
• decrease wear and tear on your joints, muscles, and ligaments
• prevent back, hip, neck, and leg pain
• reduce muscles aches and fatigue
• reduce the risk of injuries
• improve your balance and stability
Other benefits of walking:
• Pain-free muscles and joints. Walking properly can help you avoid putting unnecessary stress and strain on the muscles, ligaments, and joints throughout your body.
• More energy. Walking with poor posture isn’t efficient. It can wear your muscles out faster, whereas walking with good form can conserve your energy.
• Better lung health. Walking tall with your shoulders back allows your lungs to expand fully, making breathing easier and more efficient.
• Improved circulation. When your body is properly aligned and moving correctly, it makes it easier for your blood to circulate to all parts of your body.
• Improved digestion. Your body is better able to digest your food when your internal organs aren’t compressed and there’s healthy blood flow to your digestive tract.
• Greater core strength. Your abdominal muscles benefit from walking tall and being properly engaged.
• Better balance. When you walk properly with the correct posture, it may help improve your balance and make you less prone to falling.
Also,
• Maintain a healthy weight and lose body fat
• Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
• Improve cardiovascular fitness
• Strengthen your bones and muscles
• Improve muscle endurance
• Increase energy levels
• Improve your mood, cognition, memory and sleep
• Improve your balance and coordination
• Strengthen immune system
• Reduce stress and tension
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