If there’s one thing we can all agree on, it’s that walking is good for us.
According to the American Institute of Stress, walking can reduce your anxiety and help you escape from your worries. It’s also been linked to increased mental and physical health.
While we’re all for less walking as it is, sometimes we do need a bit of a workout. If that’s the case, how much should we walk according to our body mass index (BMI)? Let’s look at the evidence.
The Benefits Of Walking
We’re not just talking about the simple act of taking a stroll. Walking is considered a full-blown exercise because it incorporates several essential features of physical activity, such as breathing and body movement. It’s also been shown to increase your cardio capacity.
Walking is beneficial because it gives your body a chance to exercise while reducing your stress levels. It also forces you to pay attention to your surroundings and take a break from your daily routine.
One of the best things about walking is that it’s accessible to everyone. Even those who feel they’re not getting enough oxygen because of their weight may be able to benefit from a stroll. It doesn’t necessarily have to be fast or far, either. Even a short 10-minute walk will help increase your body’s oxygen levels and reduce your stress.
The Dangers Of Overeating
Many of us try to avoid walking because we think it’s bad for our weight loss efforts. After all, obesity is a leading cause of preventable death in the U.S. In fact, it’s been estimated that being obese increases your risk of premature death by 20%.
There are several potential dangers associated with eating too much. Chief among them is weight gain. If you’re already at a healthy weight, then walking may not be a problem, but it can still make you heavier. The solution? Eat less, move more. Don’t focus on reaching a certain weight; instead, focus on increasing your physical activity. Walking can help with this.
How Much Should I Walk?
To figure out how much you should walk based on your weight, use this formula:
BMI x 2 for women
BMI x 1.7 for men
If you’re looking to lose weight, then you want to make sure that you’re doing so in a safe and healthy way. Luckily, there’s an easy answer to this question. Just follow the guidelines below:
Eat plenty of vegetables and fruit
One of the best ways to boost your health is to eat plenty of vegetables and fruit. These foods are filled with nutrients that help your body function at its best. When you eat plenty of vegetables, you’ll receive vitamins and minerals that are essential for normal growth and development. These nutrients help maintain a healthy immune system, prevent cancer, and maintain strong bones.
These foods are also high in fiber, which helps keep you feeling full for longer. This way, you’re less likely to overindulge and gain weight. Instead, you’ll stay at a healthy weight, which is what you want. When you eat lots of vegetables and fruit, your body will thank you for it. You’ll start to see benefits such as an improved complexion and a stronger immune system.
Avoid sugar-rich foods
Sugar-rich foods are among the major causes of obesity. This type of food provides empty calories, but not much else. When you eat sugar, your body doesn’t register it as food, so it doesn’t act like it’s been fed. This causes your body to keep storing energy, which eventually leads to weight gain. The primary culprits? Soda, baked goods, and fruit juices. These foods are loaded with sugar, and it’s all you’ll ever see when you look at the calorie chart.
If you want to stay at a healthy weight, then you need to avoid these foods. Instead, reach for leafy greens, berries, and tomatoes. These are foods that are low in sugar and high in fiber. When you avoid sugar and eat more vegetables and fruit, you’ll start to see the pounds drop off. This is because these foods satisfy your taste buds while also keeping you feeling fuller for longer. This way, it’s easier to maintain a healthy weight, which is ultimately what you want.
Drinking sufficient amounts of water is essential for staying at a healthy weight. Dehydration causes your body to retain fluids, which leads to weight gain. To stay hydrated, try drinking 6 to 8 glasses of water daily. This is especially important if you live in an area with extreme weather conditions. For example, if it typically rains heavily for several hours each day, then you may become dehydrated because of this prolonged exposure to the elements. If this is the case, then make sure to drink ample amounts of water daily, especially if you’re already at a healthy weight. This will help keep you there. You also want to make sure to drink at least 12 ounces for every hour that you spend outside. This will help prevent dehydration and the subsequent weight gain. If you follow these guidelines, then drinking water will become second nature to you. You’ll notice the pounds melting away as you follow the advice given here.
The Risks Of Not Walking
Just because walking is good for your health, that doesn’t mean that it’s always safe. There are several situations where you may need to be careful, especially if you’re already at a healthy weight. These include sports activities, high altitudes, and extreme temperatures. When you’re not careful, you may find yourself in one of these situations, and it could potentially hurt you. Let’s look at these risks.
If you participate in sports activities, then you need to make sure that you’re doing so in a safe and healthy way. This means following the appropriate precautions and warming up properly before exercising. If you participate in contact sports, then take care to avoid injuries to your mouth and head. Mouth guards provide additional protection against injuries to the teeth and jaw. Make sure to wear sunscreen and protective eyewear when engaging in activity, especially if you live in a hot climate. This will help prevent overheating and any potential damage to your eyesight. After participating in sports activities, make sure to drink plenty of fluids to prevent dehydration and the associated weight gain. This is especially important if you participate in activities that are physically demanding. For example, if you play football, then you may become extremely thirsty, even during practice. If this happens, then drink plenty of fluids to prevent any problems. Don’t be afraid to ask your doctor for some tips on how to properly warm up before participating in intense activity. This way, you’ll do your body some favor and avoid any potential health concerns. If you take these precautions, then you’ll be able to enjoy your time on the field without fear of hurting yourself.
As mentioned before, dehydration causes your body to retain fluids, which leads to weight gain. This is especially dangerous if you participate in strenuous activity or activities outside in the heat. In these conditions, you may become dehydrated, which could cause you to lose a lot of weight. Make sure to drink plenty of fluids during these times, preferably water, to prevent serious health problems. Don’t forget, proper hydration has several advantages, including stronger nails and teeth, a better complexion, and more energy. This is why it’s always a good idea to drink enough fluids even when you don’t feel thirsty.