Movement – the key to a healthy body, this type of training has no contraindications, is suitable for everyone and does not require expensive equipment. Studies have shown that lack of physical activity ranks 4th among the deadly dangers. To maintain health, a person is recommended to take at least 10 thousand steps daily. Walking at an accelerated pace on uneven terrain will help get rid of 2-3 extra pounds. Walking will bring no less benefit to those who suffer from chronic diseases of the heart, blood vessels, and the musculoskeletal system.
estet-portal.com will tell why it is worth walking more, how to do it correctly, with health benefits.
- What happens to the body while walking
- 5 reasons why you should exercise more
- Maximum Benefits of Walking: Basic Rules for Walking
What happens to the body while walking
Regular long walks in the fresh air reduce the risk of death due to a sedentary lifestyle, says the World Health Organization. With the first steps, the body begins to quickly produce energy. After the pulse jump to 100 beats per minute, blood flow to the muscles increases. The amount of fluid in the joints increases and their stiffness decreases.
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6-10 minutes of continuous walking raises the heart rate to 140 beats, this leads to the burning of calories, approximately 6 kcal per minute. Tension grows, and with it pressure jumps, but this process is controlled by the body, nitric oxide in the blood dilates blood vessels and blood pressure normalizes. Hypertensive patients will notice a significant improvement in well-being after 2 weeks of such walks.
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10-20 minutes of walking increases body temperature, blood vessels dilate, releasing heat, which leads to sweating. The body burns 8 kcal per minute. At 20-40 minutes, mental and physical relaxation occurs. Insulin levels are reduced, so fat is burned faster.
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A walk lasting more than half an hour saturates the body with oxygen, strengthens blood vessels and the heart, and increases the body's defenses. Scientists from Stanford University conducted a study, the result of which – walking, compared to a sedentary lifestyle, increases creative abilities by 60%.
5 reasons why you should do more exercise
Losing extra weight. To burn calories, you need to accelerate your steps, up to about 120 steps per minute. A walk lasting more than half an hour will be more effective. Regular walking in the fresh air helps to lose weight by 2-4 kg per month.
Prevention of diseases of the musculoskeletal system. While walking, the spine is in a physiologically correct position, and the internal organs take a natural position. They are not under pressure, and the body is resting.
Strengthening blood vessels.
The tissues of the joints and spine are stretched when walking, a slight swaying of the body has a massaging effect on them. Thus, the risk of vascular diseases and their damage is reduced.
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Skin care. Blood rushes evenly to all organs and parts of the body while walking. Nutrients are delivered to tissues faster, enriching them with oxygen and getting rid of toxins. You will get an improved complexion, strong nails and hair just by walking in the fresh air.
Time for yourself. Almost everyone needs a short retreat. In such a situation, there is an opportunity to analyze your own thoughts, think over plans, get rid of stress.
Maximizing the Benefits of Walking: The Basic Rules of Walking
As with other types of training, the main thing in walking is to do everything gradually and regularly. If you feel unwell, shorten your walks. If there is a blockage at work and at home, you do not get enough sleep, then walk measuredly, without haste. Take a break after an illness.
Follow your breath, breathe in and out through your nose. The rhythm of walking should be in unison with breathing. As you increase the pace, try not to get short of breath. When walking fast, you can breathe through your nose and mouth at the same time if there is no frost and cold wind outside. Take a contrast shower after your walk session.
Use comfortable shoes – sneakers, sneakers, comfortable shoes or boots with low heels. It will help not to injure your legs and walk for a long time. Lovers without health problems focus on the pace of walking, the elderly and people after past illnesses – for its duration.
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Walking is also beneficial for smokers who plan to quit this bad habit. According to studies, success in any business among people engaged in physical education and health activities is higher than that of those who prefer to sit a lot, even if they work. It remains only to say – go to health!
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