Walking to Health

Walking is one of the easiest exercises that anyone can do at any time, regardless of age.

Recent studies have shown that walking is like a comprehensive pharmacy that enhances all physical and mental functions.

Walking promotes joint and brain health, aids in weight loss, and helps prevent diabetes and heart-related diseases. In addition, walking can reduce anxiety and stress levels while improving mood.

It is highly recommended to make walking a daily habit.

To maximize its benefits, it is crucial to follow proper walking technique.

Nutrition and holistic health researcher Faisal al Malahi recommends walking at a brisk pace for at least 30 minutes. Ideally, people should walk between one and one and a half hours a day, which equates to about 10,000 steps or 8 kilometers. Walking less than 5,000 steps a day is considered inactive.

Faisal recommends walking outdoors in a natural setting such as a beach, ensuring sunlight exposure. He recommends walking in the morning before eating or drinking water to enhance fat burning and weight loss.

Walking two hours after a meal can help lower blood sugar, and walking an hour before bedtime can relieve stress and improve sleep quality.

Choosing comfortable cotton clothing and supportive shoes can enhance the walking experience.

Faisal recommends being silent and focused while walking, concentrating on your body and your surroundings while keeping your back straight.

Walking on a treadmill is not recommended as it can put stress on your knees and joints unless the treadmill is of high quality. It is best to walk on a flat, safe surface.

There are many ways to incorporate more walking into your daily life: do household chores, walk to nearby places instead of driving, park farther away from your destination, take the stairs instead of the elevator, and walk for 5-10 minutes after each prayer.

Setting an alarm every half hour to remind you to walk for a few minutes, using a smartwatch, walking while talking on the phone, walking with a friend, or taking a walk when you have a problem are all effective strategies.

Faisal cautioned that people with knee problems, arthritis, severe obesity, pregnancy, diabetes or heart disease should consult a doctor before starting a walk.

Older adults or people who are new to walking should start slowly and gradually increase their activity.