Walking, jogging and running are great forms of exercise. They burn calories, increase energy levels, keep body weight under control and provide innumerable health benefits.
Walking consumes less energy but as one moves faster, the energy consumption increases. The breathing gets heavier and the calories begin to burn quicker. To improve and maintain the overall health, 30 – 60 minutes of walk daily at least 3-4 times a week is recommended. More able bodied persons may increase the duration of the activity or do Jogging or running in place of walking.
People who are new to walking, jogging and running must start with 10 minutes a day duration, then gradually build up the time to perhaps 60 minutes.
These three forms of exercises offer innumerable health benefits. First, they help strengthen the bones and build muscle mass. Aging can weaken bones and muscles and therefore, individuals should incorporate these exercises early on in their lives to avoid physical side-effects of aging.
Walking, jogging and running aid in weight loss. Studies show that walking for 60 minutes can burn 300 – 500 calories depending on the person’s age, gender, weight and pace of walking. Jogging for 60 minutes can burn 400 – 600 calories depending on the person’s age, gender, weight and pace of jogging. Running for 60 minutes can burn 500 – 700 calories depending on the person’s age, gender, weight and pace of running.
Walking, jogging, and running are healthy for the heart as well. These physical activities help increase the heart rate and provide positive effects on the heart health. They protect the person from dangerous heart diseases like a heart stroke, heart attack, and high blood pressure.
Unlike other kinds of exercises, walking, jogging and running activities do not require any training or special equipment. One can easily make them a regular part of their daily life. However, while engaging in these exercises, it is important to take certain precautions and follow some rules.
Choose shoes that are flexible, and provide good support and ground grip. Wear comfortable, breathable clothing. Wear glow-in-the-dark or reflective safety gear on your shoes, clothes or body so you are visible at night to the drivers on the road.
Individuals must always walk facing traffic when walking, jogging or running on the roadside. Beware of cars, bikes and other runners.
It is also important to keep yourself hydrated. Dehydration can lead to fever, nausea, and dizziness especially when the runner or walker is performing these activities during the scorching summer heat.
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