Is walking "a complete exercise"?

Is walking "a complete exercise"?

 For many people, a fitness plan is walking a certain number of steps or covering a certain distance each day. Many specialists even recommend walking as a fantastic strategy to maintain one's health, calories, and weight. However, it is "not an activity or a comprehensive workout by itself," according to Dr. Manjunath Sukumaran, holistic health coach, chief facilitator, and creator of Harmony Wellness Concepts.

Dr. Sukumaran has been advocating for a move to an effective three-component fitness routine to cure lifestyle disorders such as high blood pressure, diabetes, and weight gain through his Facebook videos for quite some time now. According to him, if there is "no major restriction," other forms of cardio activity should be considered instead of walking, which is "not a total, comprehensive exercise."

“At least 30 minutes of HIIT (high-intensity interval training) should be done each day, beginning with particular floor exercises and bodyweight training. This means that an effective exercise plan should have three primary elements: endurance, resistance, and flexibility. Walking, on the other hand, falls short on all three counts,” he told indianexpress.com.

According to dietician Karishma Chawla, walking for more than 25 to 30 minutes every day is an efficient strategy to improve heart health and lung capacity.

Walking, for example, is a low-impact activity that lowers the risk of heart disease and stroke. It allows you to breathe easier and stay healthier for longer, which is important given that most cardiovascular-related lifestyle illnesses will shorten life expectancy. Walking every day can help control lifestyle diseases like hypertension, joint and muscle discomfort, and stiffness. “It also helps you maintain a healthy cholesterol level. Diabetes mellitus is becoming more common over the world. “Walking every day can help you control your blood sugar,” she stated.

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While walking is a wonderful physical activity, Chawla also noted that “challenging oneself in terms of increasing steps and speed to get optimal advantages of this cardio exercise is crucial to reach optimal benefits of this cardio activity.”

“Optimal cardio activity helps in cardiovascular exercise, balancing blood pressure, lowering bad cholesterol, increase in good cholesterol, reducing anxiety due to release of endorphins, helping blood circulation, boosting lung health, balancing blood sugar levels, which helps to lower body fat percentage keeping the metabolism high,” the lifestyle educator added.

Why is walking not considered a good workout, despite its numerous advantages?

Dr Sukumaran pointed out how walking has got “numerous health benefits, especially for uninitiated ones as something is better than nothing”. But according to him, what one doesn’t realise is that simply walking every day makes one lose muscle mass which shows in ageing skin, and energy levels over the years.“But when walking is complemented with specific training, it helps build muscle mass, improve blood sugar levels, keep energy dips in check, and delay the ageing process,” he saidClinical endocrinologist and CEO of Vedicure Healthcare & Wellness, Dr. Samudrika Patil, agreed. Resistance exercise, she claims, can provide “more effective benefits in terms of fat loss and muscle mass.”

According to Chawla, activities like running, swimming, squash, and dancing that increase the heart rate have a variety of health benefits, including improving cardiovascular health, lung health, blood circulation, lowering anxiety, raising metabolism, increasing attention, and insulin sensitivity.

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