(Walking is More Effective if Done on an Empty Stomach)
Walking is a very common exercise that you can do at anytime, anywhere and at any intensity you want. It is a simple exercise but not to be taken lightly.
This is because exercise is essential for the health of all ages. As interest in walking exercise is high as anyone can easily do it, how to walk to have a greater exercise effect will also be particularly important.
All types of diseases are deeply related to lack of exercise. Obesity, diabetes, gout, myocardial infarction, knee pain, stiff shoulder, etc., which anyone can easily get closely related to lack of exercise.
The most effective way to increase Basal Metabolic Rate (BMR) or Energy Expenditure is to move the body, that is, exercise.
Walking is an aerobic exercise, that can be started out easily regardless of age or gender and it is less burdensome even for those who are not a daily exercise person.
It is good not only for physical health but also helps and improves mental health conditions like depression and anxiety and emotional wellbeing.
So when is good time to walk?
Walking in the morning before breakfast is the best time to walk. Because our body lacks carbohydrates before breakfast, even if you do the same exercise, the rate of use of fat is higher.
And plus walking on an empty stomach is more effective for people who especially exercise for the purpose of diet.
So why is it recommended to walk 10,000 steps or more? A research team at Harvard University conducted a study to understand the relationship between the amount of physical activity by age and mortality rate among graduates.
The study found that people who consumed about 2000 kcal per week from exercise had a lower mortality rate and a significantly lower risk of heart disease than those who consumed less than that.
2000 kcal per week is about 300 kcal per day. Converting this to walking, which is the basis of physical activity is about 10,000 steps.
And walking more than 10,000 steps a day increases good cholesterol which prevents arteriosclerosis, strengthens your lungs, bones, and muscles and heart health.
Balance Walking
The effect of exercise depends on how you walk. As mentioned above, if you walk with your body in balance according to the balance walking method rather than just plain walking, you can see excellent exercise effects even with the same exercise.
The balance walking method that emphasizes posture is the beginning of all movements as follows:
– Keep your back and back wide, tighten your buttocks muscles, and look straight ahead or slightly upward.
– Avoid looking at the ground or looking at a smartphone while walking.
– When walking, make sure that the heel touches the floor and the direction of walking is in a straight line, avoiding sloping steps.
– It is good to have a wide stride and naturally swing your arms back and forth.
To Live a Long Life, Walk without Eating in the Morning
Dr. Yumi Ishihara, the director of the Ishihara Clinic in Japan (completed her doctorate at Nagasaki Medical University in Japan) said overeating and lack of exercise are prevalent among modern people which causes toxins to build up in the body.
At this time, walking on an empty stomach can solve these problems of modern people. The health benefits of ‘walking on an empty stomach’ claimed by Dr. Yumi Ishihara are as follows:
1. Diet effect
“How can I walk or exercise without strength when I’m hungry?”
You may be skeptical, but if you walk on an empty stomach, you will experience the feeling of hunger gradually disappearing. A lack of serotonin, a hormone released when the mind and body is relaxed, causes a feeling of hunger.
So when the temperature of the gut rises due to walking exercise, serotonin, which is concentrated about 90% in the gastrointestinal tract, is activated, which reduces the feeling of hunger.
Also walking on an empty stomach is particularly effective in burning fat because it converts and consumes glycogen and fat accumulated in the body into energy.
2. Healthy Longevity
Dr. Yumi Ishihara personally visited and surveyed the longevity elderly in the Caucasus region of Central Asia, which is recognized as the world’s longest-living province even recognized by the World Health Organization (WHO).
This is because the people of the Caucasus had a pattern of going to bed at 10 p.m., waking up at 5 a.m. and doing strenuous labor such as field work, and then simply eating breakfast with cheese or herbal tea.
Thanks to this, the doctor explained, surprisingly, that in the case of women, they live a very healthy life to the point of giving birth even after the age of 60.
Walking on an empty stomach affects overall health, including immunity, discharge of waste, prevention of high blood pressure, stress reduction, muscle gain, and bone strengthening.
If you find it difficult to go out and walk every day, you can substitute squats on an empty stomach.
The important thing is to do exercises to strengthen the lower body in the morning on an empty stomach. It is recommended to keep youth and health through healthy morning habits.
In other words, it will help to live a long and healthy life.
