If the proper technique is not adopted on the paved road, the knees will be weak, depression may also happen. Rahul Gandhi Yatra; Sports physiotherapist on how to walk correctly | News from Kerala

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The Congress’ Bharat Jodi Yatra, which started from Kanyakumari, will last for 150 days. The 3,570 km route will cover 12 states and 2 union territories. 119 passengers with Rahul Gandhi walk for 7 hours every day. During this they cover a distance of 20 to 22 km. He has walked more than 160 km in the last 8 days. Among the pedestrians, 32 are women.

We often hear about the benefits of walking, today we will talk in the news about the need for a fit person to walk in a day, what can be the harm to our body especially the feet due to continuous walking…

Our experts are: Gaurav Ahluwalia, Sports Physiotherapist (National Boxing Team)

First of all, do you know there are any rules for walking? The answer is: yes, what is it, write it, read in creativity

Question- How many kilometers should a fit person walk daily?
According to an article published in JAMA Internal Medicine, to stay healthy, you need to walk 4400 steps daily and walk a maximum of 7500 steps. Gaurav Ahluwalia, Sports Physiotherapist says: A lot depends on your lifestyle. You have to understand how far your body allows you to walk. Always listen to your body.

First time walkers should start with 1000 steps. Then it should be increased gradually.

Question: People walk continuously for 7 hours daily with Rahul Gandhi. Can it cause any harm in terms of health?
Three things are essential for this journey. 1. Hydration 2. Energy and 3. Recovery.

It’s quite possible that those traveling have already done their basic homework and practiced walking. They must be eating a good diet, doing warm-ups.

If someone has not practiced and does not take care of himself, he can be harmed. This will cause swelling and other problems in the muscles. Therefore, it is important to take care of recovery along with walking with breaks. It is very important to have nutritious food and sleep well.

Continuous walking can have this effect on the body

  • knee pain
  • pain and swelling in the feet
  • Due to the increase or decrease in the amount of blood in the ankle, the skin turns black. Gradually this color can extend to the knees.

Therefore, if you walk or run a lot, you should exercise your legs regularly. Eat healthy food. If you feel pain, see a physiotherapist immediately.

Question- How will a common man know that he walks more?
Symptoms of excessive walking can be mental and physical. The thing to keep in mind is that not everyone will experience all of these symptoms.

If you have any of the following symptoms, you may be walking a lot.

Doing so is bad for your body. The body will wear out, and after that you will not get any benefit from walking.

If you see these symptoms after a long walk, be alert

  • depression
  • Increased resting heart rate (RHR)
  • excessive irritability
  • loss of appetite
  • weight loss
  • to be tired
  • Muscle and body pains
  • Infection, cold and headache

Note: The number of times the heart beats per minute while the body is at rest is called the resting heart rate. Varies by age, gender and fitness.

Question- What should you eat before walking or any other type of training?
answer- We need 3 things. EHR remember this.

E stands for energy- Dinner is eaten at the right time. If we have slept well, we will have the right energy for the departure in the morning. Perfect if you’ve eaten a banana or an apple before starting a workout, or if you’ve had a biscuit with tea before bed.

H stands for hydrationWhile walking, you can use plain water or coconut water. This will keep your body hydrated.

R stands for recovery- It doesn’t just mean rest. It can be in any form of diet, nutrition, massage, rest.

The world of sports works on the basis of this principle.

Question- Travelers say they have to walk in the morning, so breakfast is plentiful. Is it okay to walk after a big breakfast?
answer- It is always advisable to have a hearty breakfast. But keep in mind that carbohydrates don’t have to be rich. Our morning meal is low in protein. Carbohydrates disappear giving instant energy. Then we start to feel weak. Muscles are worn out by walking and training, so it is important to have the right amount of protein in our breakfast.

I don’t know what these people eat, what is the amount in their diet chart. Of course, the idea of ​​exercising or walking after a hearty breakfast is not right.

That’s how you pour fuel, fill your stomach and start the walk. Better than that, make a light breakfast and eat it during your break. Take care of hydration and breaks. It will give you energy for a long time.

By eating and exercising immediately, all the blood in our body reaches the intestine, that is, the intestine. To digest food, the digestive system is activated. Due to which acid begins to form. If you start drinking water during the walk, then it spoils your digestion. Acid movement also starts due to walking. This causes heartburn problems.

Question- There are people who walk at high speed, they think it is good for their health. How to know if our walking speed is correct or not?
Do not walk at high speed. Your walking speed should be the same as your maximum heart rate (MHR) at 50-70%. For this you need a heart rate monitor. However, it is not available to everyone. So to know MHR you can do the walking test.

speaking test- Walk as fast as you can say a full sentence before exhaling. For example, after breathing, then before breathing again, say: I am walking. If you can do this, then your walking speed is correct.

At what age should I walk?

  • If you are between 6 and 17 years old, 15,000 steps
  • Girls can even walk 12,000 steps a day.
  • Men and women aged 18 to 40 12,000 steps
  • people older than 40 11,000 steps
  • People over 50 should walk 10,000 steps a day
  • People over 60 take 8,000 steps a day

Note- Elderly people and people with knee problems should not walk without doctor’s advice.

Question- People who will have problems like knee pain, swelling or heel pain due to the trip, how long will it take to recover?
According to Bhopal doctor Dr Balkrishna, if these people rest well, it may take at least a week to recover.

Question- There are also 32 women on this trip. Can women be more tired than men?
If possible. Knee problems are more common in women than in men. During periods, there is a lack of estrogen hormone. Because of this the problem of knee pain also increases.

Women who have had menopause. They lack calcium. However, most of the women on this trip are in the 30-40 age group. They don’t have menopause. So they just have to be alert about the fitness.

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