No matter how much ever you vow, it’s almost impossible to start the morning Walk that your grandpa always nagged you to have. There are plenty of reasons to procrastinate! Be it the early morning blues, clock ticking schedules or surprisingly busy social life.
But it’s time to start the 45 mins walk – for a healthier You and see the wonders those 45 minutes add to your entire day!
Minutes 1 to 5 – Warm Up
Like any exercise, Warm up is necessary even for walking.
Start by walking slowly. The initial steps help release energy boosting chemicals. The heart rate rises facilitating increased blood flow and the muscles warm up. Lubricating fluids are released by the joints to enable smooth movements. As the body warms up, in order to fulfill its energy requirements, carbohydrate and fat storages within the body are utilised.
You will be able to burn 5 calories per minute!
Minutes 6 to 10
As you pick up your pace, the heart beat increases from the normal range of 70-100 beats per minute to 100-140 beats per minute and oxygen intake also uplifts. Blood pressure rises mildly, but this change is mitigated by the release of ATP ( Adenosine Tri Phosphate) which causes blood vessels to dilate during exercise.
You will be able to burn about 6 calories per minute.
Minutes 11 to 20
Keep Walking faster. The body temperature rises and perspiration starts due to the expansion of the peripheral blood vessels near the skin. Your breathing becomes harder and hormones like epinephrine and glucagon increase to release fuel to the muscles.
You will be able to burn 7 calories per minute.
Minutes 21 to 45
Lower your pace of walking a bit. You begin to relax as the body releases tension. This is partly due to the release of feel-good chemicals like endorphins in your brain. As more fat is burned, insulin levels drops which is good for anyone fighting excess weight or diabetes, because insulin helps to store fat.
Minutes 46 to 60 – Cool Down
Walk at a very slow pace and stretch your arms and legs. As you cool down, the heart rate decreases and breathing slows. Your muscles are fatigued because of decrease in carbohydrate levels. You’ll burn fewer calories but more than as compared to when you were idle. Your calorie burn will remain increased for 1 hour.
Brisk Walk boosts your energy levels and makes you happy. It helps you fight diseases and increase immunity. Initiating weight loss, it also tones up legs, arms and stomach. It lowers the risk of heart attack and dementia and improves vision and boosts the concentration of vitamin D in the body.