Now what if you can do the same thing in your home itself, all you need is a good pair of walking shoes. If you walk 20 to 30 minutes every day you are literally doing a bypass in your home itself. Now what do I mean by that, if you are walking every single day you are building new blood vessels in your heart. These blood vessels also known as collateral vessels are formed and these blood vessels are then used to carry the blood to different parts of your heart when the normal blood vessels gets blocked.
But, forming new blood vessels that also doesn’t take place in one or two days, that also takes years and for that you have to train yourself regularly.
You have to walk at least 20 to 30 minutes every single day. Just like heart is your pump, there is another pump which is situated in your leg muscle, in your calf muscle. The pumping of the heart is not that strong to bring the blood back from your toes against the gravity back to the heart.
In order for the blood to travel back from different parts of your body back to your heart and that too against the force of gravity, some newer forces required and that’s where the second pump or the calf muscle comes into play.
Now how can you train your calf muscle pump?, You just have to walk!. when I say walking, it is actually brisk walking. There is actually no health benefit if you are walking casually. You should be working at a higher pace, you should be walking fast and when you are walking make sure that you are swinging your arms. Walk at least 20 to 30 minutes every single day and walk as much as possible. There is no limit to walking, 20 to 30 minutes every single day is the minimum that you should be doing. At least 150 minutes, that is recommended every single week. If you walk for at least 150 minutes every week then you are working your second pump also, you are boosting your circulation, you are protecting the cardiovascular system, you are making sure that the blood supply to all the parts of your body is maintained properly.
When you start walking your calf muscle pumps the blood back to the heart. Your heart also has to work extra hard to pump blood to different parts of the body, Not just your legs. So, your heart rate increases, the number of beats per minute increases, more blood reaches different parts of your body and your body gets the sufficient nutrition and oxygen from the extra amount of blood that is being pumped out by the fast-beating heart. The stiffness in your joints decreases when you start walking, this is because a certain type of lubricating fluid gets released when you start walking and this reduces the stiffness. You feel that the stiffness has gone away immediately after you start walking.