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Walk

Walking is an ancient form of exercise that has declined due to the rise of sedentary desk jobs, leading to various health issues such as obesity, diabetes, and heart disease. Regular walking can help maintain a healthy weight, improve mood, and strengthen bones and muscles, but it should be done with proper technique and gear. While walking is beneficial, it is not a comprehensive exercise for overall fitness, as it does not significantly improve core strength or flexibility.

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Rajendran Thiagarajan
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22 views25 pages

Walk

Walking is an ancient form of exercise that has declined due to the rise of sedentary desk jobs, leading to various health issues such as obesity, diabetes, and heart disease. Regular walking can help maintain a healthy weight, improve mood, and strengthen bones and muscles, but it should be done with proper technique and gear. While walking is beneficial, it is not a comprehensive exercise for overall fitness, as it does not significantly improve core strength or flexibility.

Uploaded by

Rajendran Thiagarajan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODP, PDF, TXT or read online on Scribd
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Walking and health

Dr Rajendran T
Consultant Orthopedic and Joint replacement
Surgeon
Apollo reach hospital, Karaikudi
Walking as an exercise
●
Oldest known “exercise” to man

●
Was part of everyday work until a few decades ago

●
Rise of desk jobs --> fall of physical activity
Current trends in walking
●
Survey in 2008 –
corporate India (desk
job people) – walk less
than 3000 steps / day!
●
Active mobility limited
to less then 30 min /
day.
Problems of lack of activity
●
Direct effects ●
Indirect effects
– High blood pressure – Problems related to
– Type 2 Diabetes obesity
– Coronary artery heart
– Anxiety and depression
disease – Digestive disorders
– Asthma (GERD / indigestion /
constipation)
– Risk of falls / fractures
in elderly
– Osteoarthritis !!!
Benefits of walking
●
Maintain a healthy weight
●
Prevent or manage
various conditions, including
heart disease, high blood
pressure and type 2 diabetes
●
Strengthen your bones
and muscles
●
Improve your mood
●
Improve your balance and
coordination
●
How to walk
Find a good place to walk
●
Soft surfaces (grass /
lawns / soil ) preferred
over hard surfaces
●
Lesser the bends the
better
●
Safety
●
Visibility
●
traffic
Keep an attendance diary
●
Most exercises begun
are given up in the first
2 weeks
●
Activity log also
encourages us to avoid
absenteeism
Proper gear for the workout
●
Footwear – shoes
●
High visibility clothes
for the road
●
Firm fitting and elastic
vest and trousers
●
EMPTY POCKETS!!!
Mental attitude – slow but steady
●
This is not a get fit
quick scheme.
●
It is not a tool to be
used only when needed
– incorporate the idea
for life.
●
Technique of walking
●
Stand tall
●
Eyes Up
●
Shoulders back, down
and relaxed
●
Swing from shoulders
●
Maintain neutral pelvis
●
Step lightly
Is walking the best exercise?
●
Low to medium ●
Does not improve core
intensity exercise muscles.
●
Exercise to your legs
●
Does not provide upper
limb strengthening
●
Low impact exercise ●
Does not improve
●
A good way to loose flexibility
weight easily but slowly. ●
Does not provide back and
●
Does not damage neck strengthening
joints** ●
Is not a “wholesome”
exercise
Do’s of walking
Do’s
Do’s
Do’s
Don’ts
●
Do NOT overtrain
– Pain or discomfort
during training is a
sign of ongoing
injury
– Decrease training
time / intensity until
you are comfortable.
Common problems in walking
●
Foot pain
Knee pain
Back ache
This work is licensed under
a Creative Commons Attribution-ShareAlike 3.0 Unported License.
It makes use of the works of
Kelly Loves Whales and Nick Merritt.

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