A healthy person should walk for 30 minutes at least 5 days a week.

We all know that walking is a good exercise. However, there are many opinions about how long, how much, what steps, and how hard you walk to get the benefits.

If you want to start walking, then walk for a short time at first. Gradually increase the time and speed of walking.

A healthy person should walk for 30 minutes at least 5 days a week. Walk slowly for the first 10 minutes, which is called a warm-up. Walk faster for the next 10 minutes. At this time, the pulse rate should be twice the normal rate. If you sweat, your heart rate, and breathing increase, it is considered that the exercise has been done properly. You should finish the exercise by walking slowly or slowing down for the last 10 minutes.

Walking briskly for 30 minutes will burn calories, which will help you lose weight. It is effective for heart disease and lungs. Walking regularly is very important for those who have high blood pressure and diabetes. This reduces blood glucose levels and helps prevent type 2 diabetes and cancer.

Regular slow walking is good for people with heart disease, which helps reduce anxiety and maintain memory.

There are also different opinions about when it is best to walk. It is believed that walking before sunrise provides mental peace. Walking between 8 and 10 am helps digestion and provides vitamin D from the sun. Walking in the afternoon or before bed reduces weight and anxiety and helps you sleep better.

Those who have uncontrolled asthma, severe anemia, or are dizzy for some reason should definitely consult a doctor before walking. Asthma patients are asked to take two inhalers before walking. Diabetic patients should eat two biscuits or low-calorie foods before walking. This will reduce blood sugar and reduce the risk of hypoglycemia. Those who are unable to walk for 30 minutes at a time can do micro walking, which means walking for 5 to 10 minutes several times throughout the day.

Dr. Rozana Rouf, Consultant, Department of Medicine, Unico Hospitals, Green Road, Dhaka