Journal of Novel Physiotherapies
Open Access

The federally mandated 150-300 minutes of moderate to vigorous physical activity per week, according to the researchers, could provide health benefits comparable to daily step counts of 7,000-9,000. Low Intensity Walking is referred to as "low impact" because it puts little strain on your joints and bones. Walking is considered a "weightbearing" activity for bone health because it engages the majority of the major muscle groups in your legs, thighs, and buttocks [1]. Walking has the potential to strengthen these muscles as well as the overall strength and health of your bones. Body Structure Walking on a regular basis may help your body burn fat and build muscle. You might discover that this helps you maintain or lose weight. Make walking enjoyable by going to places you enjoy, such as a shopping centre or a park [2]. Bring someone with you to talk to, or bring some music to listen to (but keep the volume low enough to hear the sounds around you).

Guidelines for beginning a walking program

• Start slowly and gradually increase your walking time and distance if you're new to walking.

• Begin by walking for 10 to 15 minutes multiple times per day. Increase your walking time by 20 to 30 minutes at a time until you reach your goal.

• Once you've completed this, set a new goal for yourself to walk one mile at 3 mph.

• Avoid going too far; walking should allow you to converse with others. Consult your doctor before beginning any exercise routine if you have any health or medical concerns.

• Make a plan and put on loose-fitting clothing and walking shoes. Which path will you take? How far do you plan to walk? How long and how far will you walk? Will you travel alone or with someone?

• Warm up for at least 5 to 10 minutes before starting your walk. Stretching your arm and leg muscles will help your body prepare for increased physical activity by increasing blood flow [3].

• Maintain proper walking form. Walk tall, with your head and chest elevated, shoulders relaxed, and arms naturally swaying at your sides.

• Maintain the firmness of your abdominal muscles to support your lower back.

Roll your weight forward after placing your heel on the ground at the outset. Slowing down your pace while walking will allow your body to "cool down." Light stretches at the end of your walk will help your heart rate and breathing rate return to normal [4-6]. Especially if the weather is hot and humid, make sure you drink a lot of water before, during, and after each workout. The most important thing is to focus on your body. If it hurts or makes you feel uneasy, you probably shouldn't be doing it.

Endurance exercise is one of the four types of exercise. Strength, balance, and flexibility are the others. A well-rounded workout regimen should include all four types of exercise, and the American Heart Association's Recommendations for Physical Activity in Adults include simple endurance and strength-training guidelines. They don't have to be done every day, but a variety of activities keeps the body fit and healthy while also making exercise enjoyable. You can do a variety of exercises to keep your body fit and healthy, as well as to spice up your exercise routine. A variety of activities can help you improve your balance, strength, endurance, and flexibility. Yoga, for example, can help you improve your flexibility, strength, and balance. Performing a variety of lower-body strength training routines can help you improve your balance. Breathing and heart rate-raising exercises include: Walking, jogging, swimming, biking, and jumping rope are examples of endurance exercise, also known as aerobic exercise. Endurance exercise benefits your heart, lungs, and circulatory system as well as your overall fitness. As a result, by engaging in the appropriate amount of physical activity on a regular basis, a person's risk of developing diabetes, heart disease, and stroke can be reduced.

What is required?

Expanding your perseverance makes it more straightforward to finish a considerable lot of your everyday undertakings. If you've been sitting for a long time, don't rush into a workout routine [7]. It is necessary to gradually increase your level of activity if you have not exercised in a long time. Start with 10 to 15 minutes at a time and work your way up. The American Heart Association recommends that adults engage in moderate to vigorous activity for at least 150 minutes per week, or 2 and a half hours. The simple goal of exercising for thirty minutes five days per week should be kept in mind. There will be some who will be more successful than others. It is essential to establish attainable objectives based on your own abilities and health.

Making Day by Day Progress when you're ready, you can incorporate more physical activities into your routine, increase the length, difficulty, or distance of your favourite activity, or do it more frequently. You could start by doing endurance exercises for longer periods of time and gradually increasing the difficulty. For instance, by walking longer distances over several days or weeks, gradually increase your duration to 30 minutes [8-10]. Then, either walk quickly or climb a hill. Endurance exercise includes brisk walking, running/jogging, dancing, bicycling, and stair climbing at work or at home.

What if the individual has recently recovered from a stroke or heart attack?

• Some people are hesitant to exercise after having a heart attack. Regular physical activity, on the other hand, can help you avoid another heart attack.

• The American Heart Association advises stroke patients to exercise because there is a lot of evidence that doing physical activity and exercising after a stroke can help you walk better and strengthen your upper arm.

• Before beginning any exercise program, check with your doctor to make sure you're on the right path if you've had a heart attack or stroke.

Conclusion

According to Romashkan, future research on maintaining independence in older adults may include more practical studies to evaluate strategies for implementation in real-world settings, as well as interdisciplinary mobility studies that integrate expertise in muscle physiology and neurology. It could also include creating more meaningful quality-of-life measures and conducting intervention studies to determine how specific mechanisms of physical activity improve mobility function in older adults, which could lead to better exercise interventions or alternative treatments, he added. With increased mobility, older adults can move around more easily and safely, allowing them to live as independently as possible.

1. Richard C (2016) Physical medicine and rehabilitation--a relevant interdisciplinary speciality. Wien Med Wochenschr 166: 2-3.

Indexed at, Google Scholar, Crossref

2. Raj M, Christopher JS (2016) The Value of Physical Medicine and Rehabilitation in the New Health Care Market. PM R 8: 475-478.

Indexed at, Google Scholar, Crossref

3. Marcel PD (2020) The Archivesof Physical Medicine and Rehabilitation at 100: Its Development Set in Historical Context. Arch Phys Med Rehabil 101: 374-381.

Indexed at, Google Scholar, Crossref

4. Walter RF, John C, Gerard EF (2019) The Value of Participating in International Physical Medicine and Rehabilitation. Am J Phys Med Rehabil 98: 945-946.

Indexed at, Google Scholar, Crossref

5. Julie KS, Sara C, Lyn DW, Christopher V, Mooyeon OP, et al. (2020) The Vital Role of Professionalism in Physical Medicine and Rehabilitation. Am J Phys Med Rehabil 99: 273-277.

Indexed at, Google Scholar, Crossref

6. Watkins AL (1956) Physical medicine and rehabilitation. N Engl J Med 255: 1233-1239.

Indexed at, Google Scholar, Crossref

7. Heuleu JN, Dizien O (2001) [Physical medicine and rehabilitation. Where did it come from? Where is it going?]. Ann Readapt Med Phys 44: 187-191.

Indexed at, Google Scholar, Crossref

8. Jennifer EM, Alejandra CS, Charles AO, Stella F, Debjani M (2015) Ethical concerns identified by physical medicine and rehabilitation residents. PM R 7: 428-434.

Indexed at, Google Scholar, Crossref

9. Kevin FB, Michael DP (2017) Physical Medicine and Rehabilitation: The Changing Landscape of Residency and Career. Am J Phys Med Rehabil 96: 131-132.

Indexed at, Google Scholar, Crossref

10. Kerrigan DC, Janes WW, Martin WA, Roe TJ (1993) Physical medicine and rehabilitation residents' educational needs assessment. Arch Phys Med Rehabil 74: 687-690.

Indexed at, Google Scholar, Crossref