Health & Medical Blog

Benefits of walking 30 minutes a day

benefits-of-walkPhoto Credit: guthriegreen

চিকিৎসকরা সব সময় বলেন, দিনে কমপক্ষে ৩০ মিনিট হাঁটুন। সকালে সময় না পেলে দিনের যে কোন সময় হাঁটুন। সব বয়সের মানুষের জন্য সবচেয়ে উপযোগী এ ব্যায়ামটি সবচেয়ে কম খরচে শারীরিকভাবে সবচেয়ে ভাল থাকার অন্যতম উপায়।

Benefits of walking: হাঁটা শরীরের জন্য কতটা উপকারি জেনে নিন

  • Burning a lot of fat. (হাঁটা ফ্যাট বার্ন করার সবচেয়ে ভালো ব্যায়াম). Walking 30 to 60 minutes at a speed which take your heart rate to 60% or 70% capacity burns 85% of calories as fat.
  • Walking at a moderate pace for 30-60 minutes will not only burns stored fat but builds muscles that increase your metabolism.
  • Studies show that regular walking reduces the risk of heart attacks, cancer, diabetes and bladder problems.
  • Walking also promotes longevity and reduces the risk of hip fractures in older people.
  • Increase your energy levels.
  • It lets exercising at a steady and consistent pace, burning fat in the process.

How to start

There are some considerations that you should take before starting an exercise program:

  • First, if you own a health problem, consult a doctor.
  • Buy a good pair of walking shoes that are comfortable and fit your feet well.
  • Get a good route to follow, that is interesting and entertaining you as you walk.
  • Walking becomes a priority. Make room in your schedule for your walks and stick to them.
  • Have a plan B in case of bad weather. Go to the gym to walk on a treadmill or do other aerobic exercise, but not skip a workout.
  • Start slowly, with short walks, and as you develop strength seen adding 5 minute intervals.
  • When you feel ready, increase your speed, and try to walk at least 3 times a week.

A useful routine

The following workout can serve to improve your metabolism and burn more calories.

1) Make 30 seconds of vigorous exercise like running.

2) After 60 seconds of moderate exercise (jogging or fast walking distance).

3) Repeat the series 5-10 times.

4) Make a gentle walk for 5 minutes to rest and relax muscles.

A good workout 3 times a week along with a healthy diet are more than enough to start burning fat, so I try!

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