Jog, Jog Jiyo

Winter morning scene in all bedrooms is the same: Slapping shut the irritating trrrring of the alarm clock and ducking under the quilt again. And then your brain cells get activated making up excuses for missing the morning walk. Admittedly, in this winter season you probably feel like hanging up your sneakers and hibernating for the winter. However, a visit to the deserted walking trails will show some silhouettes of enthusiastic joggers and walkers.
In the morning, fitness freaks can be seen counting laps, men and women venture on their constitutionals and senior citizens remain busy exchanging yarns apart from doing yogas.No one can deny the importance of a sound body, which can easily be obtained through a harmless and cost free exercise - walking. Walking regularly is associated with a lower rate of stroke, hypertension, diabetes, osteoporosis and diverticular disease.
Informs Dr N. Tripathi, cardiologist, "For better cardiac reserve and increase in stamina, one should go for regular walks consistently throughout the year. Walking should be at a rate of 3 km in 27 minutes for males and 30 minutes for females. Thirty to forty minutes of brisk walk everyday is beneficial. For elderly people, walking 2 miles or more per day is associated with almost 50 per cent reduction in mortality."
Morning walk in winters can help shake those winter time blues, elevate the mood, increase your energy levels and increase the feeling of well being.
Unless advised against it, there is no particular reason why one cannot continue morning walks even in extreme winters. It is very difficult to remain motivated to walk even in the dead of winters. Then what motivates the regular walkers and joggers to brave the weather and hit the road?
The golden couple Krishan Lal Nautiyal (70) and Rajkumari (65) has been religiously going for morning walks for the last 15 years. They are the motivating force to the young joggers and walkers of the area. Walking for them has become a regular habit and they hate to miss a single day.
Says devoted walker Nautiyal, "Walking is a harmless exercise. Because of age we cannot follow fair weather indoor workout. It has helped us to remain fit and made our joints flexible. My wife had stiff knee problem which has been controlled considerably."
A brisk walk is a great way to start off a day. Walking is an exercise which does not require any trainer, nor does it has any side effects. You have nothing to lose but only, of course, excess weight.
Says Pramod Pant (42), a businessman, "I go for morning walk for a breath of fresh air. In winters, you only have to gather courage to kick off the quilt. The body gets warmed up after the walk and you feel energetic and active all day long."
Agrees R. S. Kalsi (45), "Walking has a feel good factor associated with it. It has not only maintained my cholesterol level, but has also kept the level of stress and anxiety within limits." Kalsi never missed out on walking even on thick foggy days when the visibility is tactile. However, he took safety precautions by walking inside the society premises and wearing dark coloured clothing in order to be visible.
Jaspreet Uniyal, a dietician, walks in order to remain in shape. She informs, "In winters, the taste buds automatically demand oily and spicy foods and we tend to eat more. The water and fibre intake is less. Walking thus becomes necessary to maintain BMR level."
She firmly believes that the single walkers tend to skip daily walk. However, going with friends not only gives company but also motivates one to walk regularly. One should dress adequately and appropriately before going for walks in winter. First dress in layers.
Most heat loss is through the head, so be sure to wear a cap or a scarf.
Sweating can make you chilled, so start off being a little cool. Wear synthetic fabrics that keep moisture away from your skin. Even in cold weather, drink plenty of water to prevent dehydration. Advises Dr A.K. Mandal, chest specialist, "One should always cover ears and throat to avoid inhaling RSPM (respirable suspended particulate matter). It is advisable to go for a walk when sun comes up. Elderly people should avoid going for walk on foggy days. The smog may trigger asthamatic attack or breathlessness." He also adds, "Walking is the panacea to many medical problems. It tones up the entire muscles of the heart, chest and leg. It accelerates the pace of recuperating in heart patients and reduces risk of further complications."
So, pluck up the courage. Kick off the quilt to kick off the chill. All glory comes from daring to begin.