Fast & Up Mumbai Walkathon: 5000+ Participants Celebrate The Joy of Walking
The event kicked off with the 10KM Pro Walk at 6:00 am, witnessing the participation of 42% dedicated walkers, followed by 44% walkers in the 5KM Family Walk at 6:20 am and 14% participants in the 3KM Fun Walk at 6:40 am.
Steeping Into Fitness: 4000+ Join Mumbai Walkathon for a Healthier Future
Over 4000 participants have signed up for the highly-anticipated inaugural Mumbai Walkathon 2025 to be held in Mumbai on March 16, 2025. The event features three categories – 10km Pro Walk, 5km Family Walk and 3km Fun Walk.
Sports Science Suggests You To Follow The 6-6-6 Walking Rule
In a world full of complex fitness trends, one exercise remains highly effective yet often overlooked: walking. The 6-6-6 walking rule is a simple but powerful method to enhance overall fitness, offering benefits like improved cardiovascular health, reduced stress, and increased energy levels—without the need for equipment or a gym membership. What Is the 6-6-6 Walking Rule? The 6-6-6 rule revolves around three key components: 1. 60-Minute Walk: Walk for 60 minutes, ideally at 6 AM or 6 PM.2. 6-Minute Warm-Up: Start with a 6-minute warm-up to prepare your muscles.3. 6-Minute Cool-Down: End with a 6-minute cool-down to aid recovery. This routine is grounded in sports science and biomechanics, promoting health benefits while minimizing injury risks. The Science of Walking Walking, a low-impact exercise, is often underestimated. Research shows it helps prevent chronic diseases like heart disease and diabetes. A 30-minute walk daily can reduce heart disease risk by up to 35%. Additionally, walking strengthens muscles, improves posture, and enhances joint health. Morning Walks A 6 AM walk is particularly beneficial for metabolism. Exercising in the morning, when glycogen stores are low, encourages fat-burning. It boosts energy, improves body composition, and helps maintain a healthy weight. Evening Walks A 6 PM walk is great for stress relief. Physical activity triggers the release of endorphins, improving mood and reducing cortisol, the stress hormone. It also enhances sleep quality, promoting recovery and preparing you for the next day. Consistency and Benefits The real power of the 6-6-6 rule lies in its consistency. Regular walking lowers the risk of heart disease, stroke, and anxiety. It improves circulation, balance, and cognitive function. Warm-Up and Cool-Down The 6-minute warm-up and cool-down are essential for injury prevention and muscle recovery. They increase blood flow, improve flexibility, and reduce muscle stiffness. The 6-6-6 walking rule offers an easy, scientifically backed approach to fitness, providing physical and mental health benefits. With no special equipment required, it’s an accessible way to enhance your well-being. The Sportz Planet Desk,Atharva Shetye
Top 5 Stretches You Must Do Before Walking
Walking is a very accessible and also the most highly beneficial exercise that presents an array of health advantages. This easy activity increases the cardiovascular well-being of individuals, raises energy, increases endurance, strengthens the bones and muscles, and manages weight. However, if you are to benefit from the walking activity fully and to avoid the chance of getting injured while performing it, you will have to stretch before starting it. How Walking Benefits Your Body And Mind? Walking is more than merely keeping fit; it will also help with the wellbeing of your mind. By walking, your body is releasing endorphins that improve blood flow and the transporting of oxygen to your brain. This helps calm one’s stress and tension, among other things. Further, walking helps a great deal in improving one’s sleep and mood because your body’s circulation has increased. For instance, walk through beautiful parks, beaches or forests. Bring your loved ones along to walk with you or let your favorite playlist accompany you for added fun. Walk on new trails to stay fresh and exciting. Here Are Top Five Stretches Before Walking. 1. Arm And Shoulder Stretch In sports biomechanics, the upper body is an important component for maintaining posture and balance. Extend one arm across your chest and hold it with the opposite hand. Gently pull your body for 30 seconds and then switch arms and repeat. This stretch loosens the shoulders and arms, improving range of motion and muscle activation, both crucial for athletes and walking enthusiasts. 2. Standing Quadriceps Stretch This is one of the stretches that will target the front thigh muscles. Its application in the field of sports science means stretching the muscle by holding yourself tall and reaching to the back with one of your hands to grab either your foot or ankle then pull it to your buttocks. Hold for 30-60 seconds, then switch to the opposite side. These stretches prove helpful in improving flexibility while preventing injuries, hence are an area of concentration in the research of sports technology. It is very helpful to an athlete or any person who wants to avoid injuries while improving their walking form. 3. Straight-Leg Calf Stretch This exercise is great in engaging the calf muscles for flexibility enhancement and hence eliminating cramping. Step the second leg back with flat heels and straight knees. Step forward slowly from your pelvic region. Do this for 30 seconds. Then switch to the following leg. Sports science shows that muscle elasticity must also be emphasized since it is through this that both injuries of the Achilles as well as calf injuries mostly experienced by athletes can arise. The increase of elasticity will help stabilize the overall form. 4. Jumping Jacks It exercises all your muscles thereby helping you with increased flow and flexibility in the system. While your feet touch together, start jumping to separate both of your legs apart with open arms spread to go again in another jumping step while returning your posture. In sports science for the entire Indian sector of the sporting field, athletes use it and it supports increased cardiovascular fitness, important to many who participate here. 5. Toe Touch This is a typical stretch that flexes and keeps away hamstring injuries. Reach down toward your toes from standing upright position and hold for 30 seconds. Do this five times. This exercise, according to research in sports science and sports technology, enhances toe-touching as a measure of improving flexibility and therefore reducing the risk of injuries. It is therefore very effective as a warm-up for athletes and also good for leisurely walkers. These stretches may be included in a walking regime that science supports, based on research conducted in sports sciences and sports technology for better performance and preventing injuries. For sports enthusiasts or those who simply care about maintaining health, these stretching exercises shall make every walk better, safer, and more fun. The Sportz Planet Desk,Atharva Shetye
What Sports Science Says About Crossing 10,000 Steps A Day?
The benchmark for fitness and longevity has long been a 10,000-step goal achieved each day. For several decades now, this universal benchmark has been adopted by fitness enthusiasts, who believe in achieving 10,000 steps per day to enjoy fitness and longevity. New studies, including a recent one published in the European Journal of Preventive Cardiology, are now suggesting that the magic number for a healthy life might be much lower. Shifts in opinion supported by sports science and the knowledge of sports biomechanics really say it is not the step count that’s the biggest contributor but rather physical activity to longevity and athlete health. Sports Science Says ‘Less Steps, Big Effect’ With regards to research on more than 227,000 adults from different backgrounds, using a fitness tracker to monitor physical activity has been followed, results revealed that 3,900 steps per day decreased the all-cause death risk to a significant percentage. The sports biomechanics, however, posits that even this daily moderate level of activity tends to promote cardiovascular health positively, where mortality from heart disease occurs at as little as 2,300 steps a day. The findings echo a central message in sports science: move more and that is beneficial, but how much one needs to move varies based on individual athlete health and performance goals. Origin Of 10,000-Step Standard Interestingly, the modern mantra of 10,000 steps per day to get fit originated in the early 1960s when a pedometer company “manpo-kei” (10,000 steps meter) marketed in Japan to promote regular walking habits. The number later transformed into a global fitness standard in various parts of the world including sports science in India to redefine it in light of modern research findings. Ironically, with the advancements made in sports biomechanics, individualized fitness values have emerged as more precise indices of wellness than uniform steps counts. Fitness Tailoring to Needs Only sports science offers athletes and the general population a customized application of fitness. While the high intensity for a brief time might be better for others, low intensity for an extended time will suit another person. Exercise quality, as provided by sports biomechanics, is the requirement for good health for the athlete. Every sporting activity demands different movement patterns, intensity and even forces applied during the execution. Beyond Steps: Holistic Health Insights Holistic health support Sports science provides evidence for holistic care of sports injuries not only in India but also worldwide. An extra few minutes of habitual activity with at least 150 minutes of moderate-intensity activities could be very realistic and practically helpful to support cardiovascular wellbeing instead of step targets, which the World Health Organisation encourages. These exercise guidelines might provide an applicable structure regarding the development of sports biomechanics, providing space for adjustments in levels of activity towards personal health and fitness level. This itself limits the sedentary behaviors, important for health in general and that of an athlete also. Though risk factors concerning the undue time spent inactive have been described pretty well within the world of sports science, taking even a break of short duration active to interrupt long periods of sitting supports both physical and mental wellness too. Setting Fitness Goals Instead of setting a rigid step count, sports science sets appropriate fitness goals specific to one’s lifestyle and personal aspirations. This is most relevant in the context of activity levels in India, especially, where the activity level varies vastly. Goals could be on improving flexibility, strength, or endurance; it might be as simple as increasing three 20-minute walks per week. For the health and well-being of the athlete, this individualized approach assisted by the principles of sports biomechanics helps the athlete improve performance and extend longevity irrespective of the level of experience. This science-based perspective points out that the understanding of daily activity in fitness is evolving and confirms that walking is great but only one component of a holistic, individualized approach to wellness and longevity. The Sportz Planet Desk,Atharva Shetye
7 Sports Technology Accessories For Walking And Workouts
Walking has plenty of health benefits, but with sports technology wearable support, you are able to enhance this exercise even more. From tracking progress to comfort and safety, advanced sports technology could take walking and a workout routine further. Let’s delve deeper into how wearables like accessories in sports technology can count every step towards fitness success. Why Use Wearable Sports Technology for Walking? Wearable sports technology accessories integrate to upgrade your walk with the opportunity of establishing and achieving fitness goals on motivation. Advanced sports technology ensures tracking performance, stability, or even convenience encourages wellness but in a more efficient and enjoyable way. They deliver critical data such as heart rate, distance covered and calories burnt on the path. 7 Must-Have Sports Technology Accessories for Walking and Workouts 1. Smartwatch or Fitness Tracker In addition to being top wearable sports technology devices, smartwatches and fitness trackers can significantly alter the way one walks by providing real-time data on distance, pace, heart rate and calories burned. According to JMIR mHealth and uHealth, these devices motivate users to keep active by setting realistic goals and tracking progress. Many smartwatches also offer interactive challenges such as step counts, virtual races and progress badges that make every walk more exciting and rewarding. 2. Wearable Wrist or Ankle Weights If you are interested in adding resistance and strength, then wearable wrist or ankle weights are ideal. According to a study in the Journal of Taibah University Medical Sciences, the accessories have been proven to enhance muscle mass and endurance when exercised regularly. They help improve balance, coordination and overall stability, which makes you fit a notch higher. If you are a beginner in wearable weights, use the lighter ones and find a fitness expert to maximize benefits and avoid strain. 3. Comfortable, Supportive Shoes While not exactly a “tech” accessory, proper footwear is vital to the effective use of walking. Well-designed shoes reduce impact on joints, allow for proper gating and may even prevent injuries; notes Journal of Foot and Ankle Research. Look for one with sufficient cushioning to dampen shock especially when using sports technology high-tech to really push the limits of your walk. 4. Running Belts Running belts are handy sports technology accessories especially for those carrying their essentials such as phones, keys, or water. The belts secure the belongings and let the user walk hands-free to improve posture and not put much strain on the shoulders and arms. “Running belts improve the walking experience-the comfort and focus,” notes fitness expert Mahesh Ghanekar. “Choose one that fits snugly without chafing for an optimal experience.”. 5. Leak-Proof Water Bottle Hydration is essential and a leak-free water bottle is something you require. Nutrition Reviews argues the necessity of hydration for optimal muscle function and energy. A leak-proof water bottle will allow you to sip at intervals as you walk, maintaining the balance within your body. You want one to have a wide mouth so that you can refill easily for each step you take. 6. Headphones or Earphones You can play music, podcasts, or audiobooks to have inspiration during your walk. Many wireless sports tech wearables are integrated with earphones allowing you to listen during exercises. However, above all, safety is important. Keep music volume down and pay attention to your surroundings, particularly in areas with traffic congestion. 7. Sweat Towel A sports towel is a very convenient accessory in warm weather or after a challenging workout. It will keep you cool by wiping the sweat away and it can become a blanket for resting or stretching. It makes walking more comfortable to spend some time post-walk while stretching or working out. Wearable Sports Technology Embracing Health and Enjoyment in Walks Advanced sports technology accessories can make a difference in your ability to walk. With the wearable technology of sporting companies increasingly available in India, it means that any fitness enthusiast at whatever level can use the latest tools available. From a smartwatch to a water bottle, integrating these accessories can empower you to maximize your health benefits from walking while making it even more enjoyable and effective. The Sportz Planet Desk,Atharva Shetye
7 Unexpected Health Benefits Of Walking As An Exercise
Walking has often been a deprived benefit when making a choice of walking instead of high-intensity workouts like running. Society often loves high-impact and intense exercises, however not the case with walking. This is not true since sports science says that walking offers many advantages that not only improve health but also add to the quality of life. Here are 7 compelling reasons for making walking a regular feature of your workout routine. 1. Longer Life Span More than anything, the movement of fitness subscribes to a very common phrase: “more is better.” However, it turns out that a long life and healthy existence might not be achieved by walking. For instance, the human body is meant for walking in its natural, low-impact way and this can be long-lasting without having to be over-exerting on the joints and muscles as well. Walking each day and without overextending yourself would help you to live a very healthy, long life. 2. Improved Mental Health Although intense exercise is very physically beneficial, walking is a gentle mental reset. Permitting the thoughts to wander and fostering mindfulness, walking promotes a kind of soothing serenity. Walking, by its meditative nature, must reduce stress and anxiety and even symptoms of depression, which helps the mind to do better at life. 3. Lower Chance of Injuries Unlike high-impact exercises, walking has significantly lower risks of injuries. Running affects the joints, especially the knees and hip areas, which put people at more risk of suffering from stress fractures and other injuries. Walking is a low-risk exercise that makes your muscles and joints strong without experiencing repetitive high-impact shocks from running, hence safer for long-term physical health. 4. Health Promotion of Cardiovascular System Walking improves one’s heart to enhance overall circulation and lower the blood pressure, therefore cutting down risks for heart diseases. Unlike intense workouts or exercises meant to break down, walking is a perfect way of exercising that does not overexert the person. The regular walking routines ensure that the health of the heart remains in its stable shape without burning out from too many stringent activities. 5. Enhanced Quality of Sleep Users report much better sleep when walking is a routine activity. Walking tends to be low-impact thus reducing stress and regulating sleep patterns simultaneously as whatever other high-intensity exercise might shake the body up and have jarring effects. This exercise helps one relax, preparing the mind and body for sleep with less chance of falling prey to insomnia. 6. Lower Incidence of Chronic Diseases Regular walking can act as a sort of armor in preventing chronic diseases, such as diabetes, hypertension and heart disease. It promotes stable body weight, low levels of blood sugar and a healthy way of living, which are all important in reducing the risk of chronic disease. 7. Increased Productivity and Creativity Walking is not just good for the physical but also the mental state. Research studies have shown that walkers are more creative and have a better way to solve problems. Thoughts will flow so well in this relaxed pace, mentally flexible, innovative. This actual slowing down will let one refresh one’s energy and mental clarity to look anew at things with challenges placed before one’s work and personal matters. Also Read – Why Walking Is The Best Way To Lose Weight? Taking Instinctive Movement Walking taps into a natural, instinctive rhythm lost in quick workouts. In essence, such a “rest and digest” response is a biological response that encourages us to be in a state of balance and calm, further enhancing not just fitness but also overall quality of life. So, whether it’s for health or just peace of mind, walking is one of the best holistic approaches to wellness that go beyond merely exercising the body. The Sportz Planet Desk,Atharva Shetye
Why Walking Is The Best Way To Lose Weight?
As the festive season is round the corner, most of us would be aiming to shred some weight and bring the best versions of ourselves to slay in those desi outfits. While crash diets, intense gym routines and intermittent fasting are popular, a simpler and highly effective way often goes unnoticed—walking. It is low-impact, meaning it not only helps a person get out of weight but also offers several psychological benefits as per sports science. Here’s a breakdown of why walking should be your go-to strategy for losing weight. Walking – A Proven Weight Loss Tool Walking is generally one of the most underrated ways to achieve and then maintain weight loss, despite evidence revealing a great reduction in body weight along with good preservation of all-around health. Research brings out a fact and that is frequent walking can help reduce the risk of heart disease among such people who are suffering from conditions including type-2 diabetes. Besides other benefits, walking prevents high blood pressure among other chronic diseases. Start Slow, Build Up Gradually One of the major benefits of walking is that it can be done by almost everybody, regardless of ability. Whereas experts call for 150 minutes per week of walking, the initiation phase invariably consists of slow introduction, in case someone is just embarking on an exercise programme. Thereafter, the time and intensity can be increased gradually as stamina builds. Consult your doctor for a serious medical condition as that will be necessary in finding how much activity is right for you. Walking Maintains Lean Body Mass Unlike other forms of exercise that sometimes result in the loss of some muscle, walking is known to prevent the loss of muscle but reduces the fat. As muscle tissue burns more calories than fat does, it’s pretty vital to retain muscle mass. Moreover, walking builds the cardiovascular system and enhances the strength of your muscles. Summary It is helpful to lose fat, boost metabolism and reduce hunger.It burns as much as 150 calories in about 30 minutes a day of walking. Even more important, it helps regulate blood sugar levels in order to not have the spikes and crashes that can surely trigger sugar cravings. Walking also revs your metabolism up. It keeps flowing that energy but does also give you regular appetite checks-the key ingredient in steering clear of unwanted snacking and overeating. Walking Reduces Stress and Curbs Emotional Eating One of the less well-known benefits of walking is how it can regulate appetite and reduce bingeing related to stress. By adhering to your schedule of walking, your body becomes accustomed to a routine; this means you’re eating at predetermined times each day and dealing with tension in much more peaceful ways. Snacking less on junk foods allows your body to do a better job at digesting and absorbing nutrients from those meals. Consistency Yields Results Walking best becomes a habit. So, regular walks can generally reach your stubborn areas of fat, such as the belly and underarms. Consistency in walking also brings about results quickly, especially in burning visceral fat: that deep fat around organs in the abdominal area and notoriously hard to shed. Belly Fat Bye-Bye The belly fat is usually the hardest to burn, however brisk walking has already been proven to help get rid of this body part. In this sense, the more you hasten the pace, the more you will break down the visceral fat that mounts up around the abdomen. Thus, within some time, you are to get a much-toned midsection. Better Sleep for Better Weight Loss With all the technology that surrounds us today, quality sleep always seems to fall by the wayside. Walking is a great aid in getting better sleep because it calms your body and readies it for restful sleep. Sleeping for 7-8 hours at night is absolutely necessary for mental rejuvenation, but physical rejuvenation also incurs burns during sleep. Walking Calms the Mind and Enhances Mood Walking, especially in the out-of-doors but greener areas like parks, can rejuvenate one’s body as well as mind. Clean air and a nice peaceful atmosphere are conducive to an optimistic state of mind, relieving stress and all-around sense of well-being. It is also a great way to straighten up one’s posture, tone up muscles and fight off flab. If you have a hectic lifestyle, divide your walks into shorter, more intensive “power walks.”. Walking is an effective, low-impact activity that brings with it numerous health benefits while also promoting prevention of a sustainable weight loss mode. Through such walking every day, you will not only lose all unwanted pounds but also improve your health and mental condition. The Sportz Planet Desk,Atharva Shetye
