Benefit of Walking and Its 5 Different Types

Walking Walking is one of the easiest ways to add exercise to your day and to burn fat. The recommended amount of walking for weight loss is 60 minutes a day. Walking burns about 100 calories per mile for a 70 kg person.

Brisk Walking

Brisk walking means walking fast enough to make you feel slightly breathless but yet comfortable enough to let you hold a conversation with a companion at the same time. It should not be too slow or too fast. It is a low-impact sport suitable for everyone, regardless of your fitness level. Brisk walking burns from 140 calories in 30 minutes. How to Brisk Walk?
The proper form of brisk walking is to stand up straight, bend your elbows and relax your shoulders. Look straight ahead and start walking, heel to toe. Move your arms forward and back as you walk. Relax your hands instead of clenching your fists. Try walking on soft surfaces because you use more energy doing so.

Hill Walking

walking on hills and mountains is a recreational outdoor activity. This will help you get the tone and definition in your legs that you are looking for. Hill walking burns about 430 calories in 60 minutes for a 70 kg person.
  • Strengthen leg muscles
  • Burn more calories
  • Lose weight rapidly
  • Hill walking is a great way to get your body into shape
How to hill walk?
Once you’ve found your hills, slowly work them into your walking routine. At first, just walk a few hills during your normal workout. Walk up on and then walk back down as well. You should feel your calves, thighs and quads work to help you move up and down the hills. Over time, add more hills into your workout routine to continue to work on these muscles.

Water Walking

Easy and effective type of exercise Can be done in swimming pool, lake or water tank. The water’s buoyancy supports the body’s weight, which reduces stress on the joints and minimizes pain. Water walking burns about 560 calories in 60 minutes for a 70 kg person.
  • Helps to reduce stress on joint pain
  • Increase muscular strength boosting metabolism
  • Helps to Reduce weight
  • Good for patients with arthritis, Osteoporosis, Back pain and Joint Pain
  • Gives all benefits of land exercises without sweat
  • Burns more calories during and after exercise
How to water walk?
Stand upright, with shoulder, back and chest lifted and arms bent slightly at your sides. Slowly stride forward, placing your whole foot on the bottom of the pool (instead of just your tiptoes), with your heel coming down first, then the ball of your foot. Avoid straining your back by keeping your core (stomach and back) muscles engaged as you walk.

Interval Walking

Interval walking is a form of exercise involving alternating intervals of fast and slow paced walking. Here you need to walk as fast as you can for 20 sec, then walk at a moderate pace for 40 sec, repeat the procedure for 20-30mins. Each interval is timed so that it is not too long and you won’t get exhausted. Interval walking burns about 480 calories in 60 minutes for a 80 kg person.
  • Helps to Improve athletic performance
  • Decreased body fat and blood sugar
  • Reduces cancer up to 50% compared with those who don’t exercise at all
  • Enhances your mood, and may reduce depression and anxiety
  • Improves endurance at speed
  • Reverses faltering memories in people over age 50
How to interval walk?
Walk for 5 minutes at a moderate pace, then alternate 30 seconds as fast as you can with 1.5 minutes of moderate walking. Do this for 20 minutes, then end with 5 minutes of moderate walking to cool down.

Treadmill Walking:

Treadmill walking will help you create a 30-minute workout to help improve your heart health, burn calories and improve your sports performance. One of the most popular types of home exercise equipment is the treadmill, which provides a straightforward, efficient aerobic workout. It helps to avoid Injuries like muscle soreness and knee pain. Treadmill walking burns about 100 calories in 20 minutes for a 70 kg person.
  • Improves stamina and endurance
  • Improved joint flexibility and muscle tone
  • Good for arthritis patient
  • You can enjoy your music or watch TV while walking
How to treadmill walk?
Most treadmills have speed settings that range from 0 to 10mph(16kmph). The highest you can go without starting to run is usually between 4mph and 4.5mph, depending on your treadmill. After you have finished warming up, increase the speed of your treadmill so you are walking fast. Keep your heart rate within 75 percent to 90 percent of your target heart rate to burn fat.

Consult your doctor before starting any exercise or physical activity.