Brisk Walking
Brisk Walking is a beginner level cardio exercise taking 30 minutes. Body parts: legs, heart, lungs. Benefits: Burns 150-200 calories per 30 minutes. Lowers blood pressure by 5-8 mmHg. Improves insulin sensitivity — manages diabetes. Low impact — safe for knee pain and elderly. Reduces depression symptoms by 30%. No equipment needed. How to do Brisk Walking: Warm up with 2 minutes of normal pace walking. Increase pace to 5-6.5 km/hr — you should be slightly breathless. Swing arms naturally for balance and calorie burn. Maintain for 20-30 minutes. Cool down with 2 minutes of slow walking. Stretch calves and hamstrings after. Conditions it helps: weight-loss, bp, diabetes, stamina, depression, knee-pain. Contraindications: Severe joint injury — consult doctor. Tips: Speed test: you can talk but not sing = right pace. Walk after dinner — 15 min walk lowers blood sugar 20-25%. Dietfull combines exercise with science-backed dry fruit nutrition kits for holistic wellness.
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Medical Disclaimer: This content is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making dietary changes, especially if you have existing health conditions or are taking medication. Nutrition data sourced from IFCT 2017 (Indian Food Composition Tables) published by ICMR-National Institute of Nutrition, Hyderabad.