

Author – Dr. Krishna Kumar Shah
Engaging in brisk walking comes with numerous benefits, but it’s important to be aware of potential downsides, especially if not done properly.
Brisk walking is an easily accessible form of exercise that offers numerous health benefits. Adding a 2km walk to your daily routine can greatly improve your well-being, but it’s essential to use the right technique and be aware of potential risks.
Dr. Krishna Kumar Shahi from Vertika Aarna Heart Care and Multispecialty Hospital in Gorakhpur highlights that regular brisk walking is an effective way to enhance overall health. Here’s how daily walking impacts your body:
- Cardiovascular and Respiratory Improvement: Brisk walking strengthens the heart and lungs, increasing their efficiency and boosting stamina.
- Blood Pressure Control: This exercise can lower blood pressure, thereby reducing the risk of heart disease.
- Joint Flexibility: Walking keeps joints lubricated and mobile, enhancing flexibility and decreasing stiffness.
- Diabetes Management: It helps regulate blood sugar levels, making it beneficial for diabetics.
- Weight Management: Walking helps burn calories, aiding in weight loss and maintaining a healthy weight.
Dr. Shahi recommends adhering to international guidelines of 30 minutes of brisk walking five times a week, which is generally enough to maintain good health and reap the associated benefits.
Important Technique Tips: Avoiding Potential Downsides
While brisk walking has many advantages, there are some risks to be aware of if not done correctly. Dr. Shahi warns of the following:
- Overexertion Risks: Exercising too intensely can increase your resting heart rate, lead to irritability, and may cause unintended weight loss in those who don’t need it.
- Nutrient Deficiencies: Without a balanced diet to support your exercise routine, you may experience fatigue from insufficient nutrient intake.
- Injury Risks: Walking on uneven surfaces or wearing improper footwear can result in muscle and joint pain and other injuries.
Safety First: Essential Considerations for Walkers
Before starting a brisk walking regimen, Dr. Shahi emphasizes consulting a healthcare professional, especially if you have existing health issues like severe arthritis or heart problems, or if you are recovering from surgery. Here are some additional safety tips:
- Choose Suitable Terrain: Opt for flat, even surfaces to reduce stress on your joints.
- Proper Footwear: Invest in quality walking shoes that offer adequate support and cushioning.
- Listen to Your Body: Begin gradually, increasing duration and intensity as you feel comfortable. Rest when necessary.
- Balanced Diet: Maintain a nutritious diet to provide your body with the energy it needs and to prevent deficiencies.
By following these guidelines and establishing a safe walking routine, you can turn your daily walks into an effective means of enhancing your overall health. Consistency is crucial—so lace up your walking shoes, get outside, and discover the benefits of brisk walking!