health

Question
QUESTION: i walk 9 kms every night 30 minutes after dinner , and i walk fast too , it takes 90 min me to cover that distance , is it bad for my health to walk that fast after having dinner , if yes suggest me an alternative , for a night walk only as if morning walk is not possible for me

ANSWER: Walking soon after dinner is not a problem. I often do that myself. And the speed is only an issue if you start breathing too hard. If you are exercising so intensely that you are breathing too hard to carry on a conversation with someone, THAT is too fast. If you walk alone, you might try having a conversation out loud with yourself, and if you are gasping for air, it is too fast.


You did not give any details about health condition, weight, age, and how long you have been doing the walking program. 9 kms is a fairly long distance. Other things to look for that could indicate you are doing too much exercise include excessive fatigue and soreness that lasts for a long time. If these signs are not present, and you are not out of breath, keep up the good work. If you are sore or fatigued, you might try taking a day off every few days.

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QUESTION: my weight is 80 kgs , height 5'8" , i have been walking since 6 months and i enjoy walking , health is ok , but have pains im my legs and right ankel very often , do i have to make any changes in my routine .

Answer
It sounds like you are in pretty good shape. Still, 9 kms is a long work out. Make sure you use good quality shoes. Running shoes are recommended. If you can do shorter distances every second day, it could help with the leg and ankle pain. If you can't shorten your route, taking a day off occasionally could help. I also suggest adding some stretching exercises after you walk.