Do you have a regular exercise routine? While we all understand the benefits of physical activity for our health, our busy and stressful lives can sometimes leave us feeling too exhausted mentally and physically, with little time or energy to spare for working out.
Of all the forms of exercise, walking is a simple yet highly effective choice. In particular, a 30-minute daily walk can bring about positive changes to your body that you’ll gradually feel and appreciate.
How does your body benefit from a 30-minute daily walk?
According to Dr. Nguyen Huy Hoang from the Vietnam-Russia Center for High-Pressure Oxygen, located within the Ministry of Defense, maintaining a habit of walking for 30 minutes each day not only improves overall health but also supports muscle development and effective weight loss. This gentle exercise is suitable for all ages, including the elderly and those with chronic illnesses.
When starting out, walk at a moderate pace and gradually increase your speed and distance over time. Remember to stay hydrated by drinking enough water before and after your walks to prevent dehydration.
Experts recommend that individuals aim for at least 150 minutes of weekly physical activity. For those in good health, walking 3 km per day will help maintain stability. Once you’ve built up your endurance, you can intensify your walks or change your route to stay motivated.
If you have a chronic condition or health concerns, consult your doctor before beginning this or any exercise routine to ensure your safety. Additionally, during winter, limit your outdoor walks in the early morning, and always warm up thoroughly to prevent injuries or muscle cramps.
Who should refrain from walking for exercise?
While walking offers numerous health benefits, there are certain groups of individuals who should refrain from or limit their walking exercises. These include:
Individuals with serious cardiovascular, respiratory issues, or musculoskeletal injuries should refrain from excessive walking to prevent exacerbating their conditions.
Pregnant women with complications or those considered high-risk should consult their doctors before engaging in prolonged or strenuous walking routines.
People with balance or mobility issues, such as those who experience dizziness or severe arthritis, should exercise caution to prevent falls or injuries.
For individuals with health concerns, it is crucial to consult healthcare professionals before starting or modifying exercise habits, including walking, to ensure safety.
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