Why You Should Walk More Often

Walk Walking is the simplest and easiest way to improve your health, fitness and even lose weight. You don’t have to buy expensive equipment or pay a fitness instructor to just walk. This type of physical activity is useful for almost everyone, regardless of health status or age. You just need to choose your route and time.


Walking for health

Firstly, for walking you do not need to purchase expensive simulators. You just need to start walking more. For example, every day on the way to work or upon returning from it, pass a couple of stops. Even such a measure, according to experts, will bring tangible health benefits.

It is not necessary to purchase new sneakers for this (except when walking is done professionally). However, walking shoes should be comfortable. Stiletto heels, narrow pumps or flip flops will definitely not work.

If you decide to seriously start walking, you should consider a few nuances. For the young and healthy, the initial load should not exceed 30 minutes at a brisk pace. But the elderly should walk at a moderate pace, but such walks should be longer in time. In any case, there should be no shortness of breath.

The benefits of walking depend on its speed. For example, a slow walk, when a person takes about 70 steps per minute, calms and relieves stress. However, it does not bring a tangible training effect. If you walk at a fast pace (over 120 steps per minute), then such walking can replace a full-fledged workout in the gym.

Start your walk with a brisk walk. Minutes 5 – 15. Then, in case of fatigue, the pace should be reduced. After a short rest, you should again add a step. And so, step by step, the duration of walking at a fast pace increases. To achieve the maximum result and benefit from walking, you need to walk at a fast pace for about 1.5 – 2 hours.

Walk in the fresh air

Secondly, walking helps improve the functioning of the cardiovascular system. For this, in addition to ordinary walks on foot, it is worth abandoning the elevator. Climbing and descending stairs has a beneficial effect on the body. In addition, you can lose a couple of extra pounds. You don’t have to start abruptly. The optimal time for the first hikes on the stairs is 5 minutes. Then the time gradually increases up to 15 minutes.

Choosing a route for walking not on a flat road, but on a hilly area, you can also significantly increase the efficiency of walking. Climbing up and down small slopes, you get an extra load. Thanks to this, endurance increases, and physical fitness improves.

Do not forget that fast or slow walking is still an exercise. Therefore, you need to monitor your pulse. The optimal load during walking can be calculated using a simple formula:

Maximum heart rate increase while walking = (220 – age) x 0.65

After completing such a walking workout, after 10 minutes, the pulse should be almost the same as before the start of classes. For example, a person is 50 years old. In this case, the maximum increase in heart rate when walking should not exceed 110 beats/minute. And at the age of 35 – 120 beats / minute, etc.

Some facts about the benefits of walking

walking

Daily walking helps reduce blood pressure, improve the functioning of blood vessels and the heart, lungs, digestive system, in particular, the intestines.

While walking, the muscles receive sufficient load, and the joints and bones are strengthened. And this is a good prevention of arthritis. Regular walking will not only help you keep yourself in good shape, but also improve your mood, get rid of stress and anxiety, and prevent the development of diseases.

Scientists have calculated that at the beginning of the 20th century, a person walked about 75 thousand kilometers during his life. For modern inhabitants of our planet, such a walking route is only about 24 thousand kilometers.

Author: shahida

SEO, Blog Writing, Link Building

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