#WalkingMistakes #CommonWalkingMistakes #WalkingExercise #WalkingExerciseForWeightLoss #WalkingExerciseForBeginners #drkishanbhagwat #obesity #orthopedicsurgeon #wellness #arthritis #backpain
V110 - 10 Walking Mistakes & How to Avoid Them | ವಾಕಿಂಗ್ ಮಾಡುವಾಗ - ಈ 10 ತಪ್ಪುಗಳನ್ನು ಮಾಡಲೇಬೇಡಿ
Video 22 - ವಾಕಿಂಗ್ - 10 ಪ್ರಯೋಜನಗಳು - ಎಷ್ಟು ಸಲ/ಹೊತ್ತು?ಹೇಗೆ? Walking- Man’s Best Medicine- 10 Benefits
• Video 22 - ವಾಕಿಂಗ್ - 1...
Video 32 - Choosing the Right Footwear | ಪಾದರಕ್ಷೆಗಳ ಆಯ್ಕೆ ಹೇಗೆ? ವೈದ್ಯರ ಸಲಹೆ | Doctor's advice
• Video 32 - Choosing th...
Walking for at least 30 minutes every day offers numerous benefits for your health. This video explains these benefits in detail, and you can watch it later for more insights. The World Health Organisation recommends walking as a form of exercise for at least 30 minutes five times a week. Although many people start walking with great enthusiasm, they often find reasons to stop after 8-10 days, citing issues like not losing weight quickly enough, experiencing leg pain, or dealing with bad weather. Consistency is crucial for reaping the benefits of walking. Assuming you maintain a consistent walking routine, let's explore some common mistakes people make while walking:
Poor Posture: Many people walk with their head down, shoulders drooped, and back hunched, leading to neck and back pain. Correct your posture by imagining a string pulling your head upward, keeping your shoulders relaxed and your head upright. Your gaze should be fixed 10-20 feet ahead to maintain proper alignment.
Wearing Inappropriate Footwear: Using tight, loose, or unsuitable footwear like flip-flops can cause foot problems. Choose well-fitting walking shoes with proper arch support, cushioning, and grip. Change your shoes every 6-12 months to ensure they remain effective.
Overstriding: Taking excessively long steps can increase the risk of injury and cause pain in your legs, knees, hips, and lower back. Walk with a natural stride, matching your body type and height. Aim for a cadence of 100-120 steps per minute, with a smooth heel-to-toe motion.
Ignoring Arm Movement: Proper arm swing enhances walking efficiency. Keep your elbows bent at 90 degrees and swing your arms opposite to your legs. Avoid excessive or minimal arm movements to maintain a natural rhythm and posture.
Inconsistent Pace: Walking too fast can lead to early fatigue, while walking too slow can diminish benefits. Start with a warm-up, gradually increase your pace, and aim for a speed where your heart rate increases but allows you to speak comfortably. Use a wristband or smartphone app to monitor your heart rate and pace.
Skipping Warm Up & Cool-down: Warm up your heart and muscles by starting slowly and doing dynamic stretches like arm circles and lunges. After walking, cool down with slow walking and stretches for your calves, hamstrings, quadriceps, hip flexors, and upper body to prevent stiffness and dizziness.
Neglecting Hydration: Drink 1-2 cups of water 30 minutes before walking to avoid dehydration and muscle cramps. If walking for over 45 minutes, drink water every 20 minutes. Rehydrate after your walk to maintain optimal hydration levels.
Walking with Poor Technique on Hills: When walking uphill, lean slightly forward and take small steps, putting pressure on your forefeet to reduce joint stress. While walking downhill, lean backward, take small steps, and strike with your heels first. Ensure your footwear has good grip for added safety.
Ignoring Pain and Discomfort: Pain is a signal from your body to rest. Listen to these signals and take breaks if needed. If pain persists, seek medical advice. Ignoring pain can lead to muscle and joint problems.
Walking in Unsafe Conditions: Ensure you walk in well-lit areas to avoid falls and injuries. Be mindful of seasonal conditions, wear appropriate clothing, and check your walking path for any hazards like water spills.
By avoiding these common mistakes and walking consistently, you can maximize the health benefits of your daily walks.
For more details:
Bhagwat Hospital
Court Road, Sagar - 577401
Contact - 8762288163
Web: www.bhagwathospital.com
Facebook: / bhagwathospitalsagar
Instagram: / bhagwathospital
Linkedin: / drkishanbhagwat
5 сен 2024
