If you are still wondering what some of the convenient forms of exercise to be involved in are, brisk walking is something to try out. This form of physical exercise can be added to your daily routine as it requires less effort and commitment than the gym. Brisk walking is defined as moving at a pace of 2.7 miles per hour or 100 steps per minute. or adults under about the age of 60, normally considered as a pace that is faster than a stroll. Sara Zawadi, a certified physical trainer in Kigali says the beauty about brisk walking is that it can never be boring, while the bottom line is that it comes with lots of health benefits. She says that from research, brisk walking has shown to prevent or manage health issues and can be a significant contributor to longevity and better health, both mental and physical. For those who find it hard to start a day with much energy, trying out brisk walking can be beneficial as it gives you more energy throughout the day. “Incorporating this simple physical activity into your routine can immensely benefit the overall health including how you feel. Depending on someone, brisk walking can be of great benefit for those with muscle issues,” she says. In addition to this, Zawadi says brisk walking helps in increasing blood circulation, thereby enabling flexibility around your lower back. She goes on to note that when you walk, it’s obvious that your legs will gain strength, which will help you build muscle and endurance when done on a regular basis. John Mugisha, another trainer at FERWAFA says walking at a quicker pace will help better your body’s metabolism and help utilize body strength efficiently, thus gaining more energy. He says that this also helps with digestion, as walking has been known to help with the breakdown of food in your body. This, he explains that it has been established that brisk walking enhances the movement of food through your body and helps in making more of the nutrition it’s getting. Besides, Mugisha says for those who have a 5 to 9 job, taking some time to take a break from work and try to brisk walk instead of using cars can have a significant impact on your overall health. Studies indicate that brisk walking requires you to burn more energy in the form of calories, and enhances both, your lean muscles and your metabolism, creating the perfect combination for maintaining healthy body weight and physique. This is done by either helping to reduce any excess or gaining the deficit in form of muscles. According to Zawadi, walking at a faster pace can help lose weight, and this can be done by always walking at a steady speed with faster steps which makes your heart beat faster and makes you breathe harder. This method, he says, later helps when it comes to burning fats in the fat-burning zone and helps one lose the calories gained at a faster rate. Meanwhile, the health benefits of brisk walking are immense, as it’s established that there is a direct correlation between regular physical exercise and better cardiovascular health and blood pressure. Other benefits of brisk walking also include lowering blood pressure, better blood circulation, better oxygen circulation, stronger organs, balanced cholesterol, lower blood sugar, and lower chances of certain cancers or bone diseases like osteoporosis.
