19 June,2021 04:35 PM IST | Mumbai | Nascimento Pinto
Image for representational purpose only. Photo: istock
A lot of people have taken to walking in the last one year. It stemmed from the fact that most of us had to remain indoors for long periods due to the Covid-19 pandemic and the subsequent multiple lockdowns. Interestingly, earlier it was limited to a form of exercise due to the lack of physical movement but has now extended to a form of relaxation and rightly so because it is the need of the hour.
Before the pandemic, most professionals had the luxury of leaving their work in their offices and reached home in time to spend time with their families. However, the new home office arrangement has blurred the lines between family and work time, as most often than not, it extends beyond the usual work hours. This makes the need to take a walk outside all the more important.
Dr Ashish Jain, consultant orthopedic, P.D. Hinduja Hospital and MRC explains, "Walking is one of the primary activities our body is designed to do and provides us with much-needed physical exercise in today's sedentary way of life." He adds that it not only helps people be on their feet but also keeps the muscles active and the cardiovascular system robust.
Every year, June 19 is celebrated as World Sauntering Day to remind people to slow down from hectic lives. Now, World Walking Day is definitely celebrated on October 2 - 3 but June 19 goes to deeper into simple every day act. The last one year has given enough reason to show people why they need to slow down and spend more time with nature and themselves by simply walking slowly and not the goal-oriented fast walking to exercise.
City-based psychiatrist Dr Sonal Anand, Wockhardt Hospital Mira Road, says, "The pandemic has definitely given us health goals. Physical health and mental health go hand in hand and so, we need to take care of our bodies and minds to stay healthy. Taking up some form of exercise can make all the difference in our health approach towards preventing the pandemic and walking is simple, effective and a safe form of exercise."
Key to relaxation
Interestingly, as many stress on the need for brisk walking, sauntering, which simply means to walk around without hurrying, plays a much bigger role, according to experts. Brisk walking helps with cardio exercises, which is focussed on fitness but slow walking has its own advantages, says Dr Anand. "Slow walking helps burn calories with less impact on the knees and legs, thus preventing wear and tear. It can be more motivating and enjoyable as it is a mindful exercise and helps to de-stress," she adds.
Taking a break to avoid the possibility of burnout is the most ideal way to practice slow walking during the day. Even if one is restricted indoors or can step out into their colony, walking slowly while being mindful gives the body an opportunity to relax and feel refreshed before taking on the next task, which may take hours to complete. Walking slowly goes beyond the physical aspect of moving your legs. It gives the eyes a chance to relax. Simply observing nature can be very comforting for them, explains Dr Anand. It keeps people away from blue light emanating from screens, which is not good for the eyes.
As if nature is sending us a message, the international day also coincides with the change in season - from summer to monsoon in most parts of India - and has many benefits.
"Walking with nature in full bloom during the monsoon definitely helps. The rains represent rebirth and can change the way you feel and give you new ideas," Dr Anand shares. However, wet and slippery roads can become a problem as far as safety issues go and one must be careful.
Physically fit
Walking slowly is certainly a treat for the mind but if one does take it up regularly, it can aid fitness too. Dr Jain says walking 10,000 steps are strongly recommended nowadays for good health but that may not always be possible. So, without thinking of it as a humongous task, it is ideal that leisure walking be taken up as a form of light exercise.
Dr Anand shares, "Start with small goals and then increase the distance gradually. It can be done at home as well by increasing the number of rounds within the house. Starting with a positive mindset helps. Use all your sense organs and focus on every step." She suggests that to make the most of it, combining slow walking with either ellipticals or swimming can work better.
Taking up walking, or simply structured mindful walking, can be intimidating for beginners and so the easiest way is to set a fixed time for the activity, which could preferably be in the morning. However, Dr Jain says it is important to keep a few pointers before starting. He says, "Use suitable walking gear like comfortable clothing (dry fit) and proper walking shoes, with arch support and cushioning. A good pair of wireless headphones will help you enjoy your music while keeping your hands free."
It is also ideal to warm up before starting and to cool down after. Choosing a route which has a flat area with minor obstacles can also help avoid injuries. Starting slow and then increasing pace, will help get the body ready for walks. Dr Jain says focussing on breathing and posture can go a long why as they not only help burn calories but also improve one's walking pattern without straining the back or hip.
Like all other activities, even slow and mindful walking can cause injuries. So, being aware of foot and heel pains, shin splints, knee pain, hip and groin strains, lower back and pelvic spasms is necessary. If one does experience any of these, it is advised to take a break from walks, use ice therapy or simply limb elevation, which can help reduce pain and swelling, and take anti-inflammatory medication, if advised by a professional.
For those who take it up seriously, focussing on nutrition and regular muscle-strengthening programme can be really effective to see results and make walking a joyful experience, as well as a beneficial bodily exercise.
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