What should a person's normal heart rate be when walking? The benefits of walking. Hiking in the fresh air to improve health
Hiking- the simplest and most accessible type of physical activity, moreover, suitable for almost everyone. When walking, not only muscles work, but the body is also saturated with oxygen if the walk takes place on fresh air, which is doubly useful.
You can choose any route, be it a city sidewalk, forest or park paths. For people who do not have enough time for sports, it is enough to replace part of the distance they traveled by transport with walking.
Every person engages in walking in one way or another, some cover hundreds of meters a day, some walk long distances. Of course, short walks from home to transport or from the car to work can hardly be called sufficient physical activity. However, you can do this if you wish.
It has been noticed that during walks a person becomes more relaxed, emotionally balanced, focusing his attention on his surroundings and his own sensations in the muscles. It is good for vision, as the eyes finally take a break from the monitor. A walk gives you the opportunity to be alone with yourself, thanks to which the nervous system becomes stronger and more stable.
For example, jogging, which many choose to keep their body in good shape, lose weight, or just exercise in the morning, is not suitable for every person due to health conditions, age restrictions. But walking activities have much fewer restrictions. If you organize your walks correctly, you can achieve good results.
The essence of walking is the work of several muscle groups at once, with the legs moving transversely, longitudinally and vertical planes. Thanks to the activation of neurochemical processes, walking has a beneficial effect on the body as a whole.
Walking has the following positive effects on the body:
- the lungs begin to work at full capacity;
- blood circulation improves;
- the heart and vascular system are strengthened;
- oxygen delivery to all cells of the body is activated;
- The respiratory system works better;
- thanks to increased blood flow, varicose veins are prevented;
- the fat burning process is activated;
- has a beneficial effect on psychosomatics;
- immunity increases;
- endurance improves;
- is the prevention of joint diseases, osteoporosis.
With regular walks, pelvic congestion also disappears in men, and this leads to a reduction in the risk of such occurrences. unpleasant disease like prostatitis.
If the purpose of walking is to improve health, then it is suitable for any age and gender. Your well-being should serve as a guide to whether the load is sufficient for you personally. It will tell you whether the route is correct, the complexity of the route, the duration of the walk, and its speed. Walking is especially recommended for:
- decreased immunity;
- lethargy;
- prostration;
- general weakness of the body.
However, walking is contraindicated for some people, namely if they have the following symptoms:
- high blood pressure;
- arrhythmia;
- pulmonary failure;
- previous stroke or heart attack;
- diseases of the cardiovascular system;
- chronic kidney disease;
- glaucoma;
- threat of retinal detachment;
- diabetes;
- ARVI, acute respiratory infections, influenza.
It is also worth noting that it cannot be said that walking is better than running or vice versa. It’s just that running requires a more serious level of physical strength and endurance. But regular walking can sufficiently prepare the body and be preparatory stage to run. In addition, people who are overweight should not run, as it can harm their joints, so it is better for them to give preference to walking. However, according to doctors, an hour-long walk is healthier for the body than a half-hour jog.
How to walk correctly
In order to receive good result, you need to walk according to some rules. For walking to be beneficial, observe the following conditions:
- moderation. After all, the level of intensity and duration of walking should directly depend on your well-being. You need to listen to what your body says, don’t overexert yourself, don’t let pain, do not go through force;
- gradualism. You don’t need to immediately set yourself insurmountable goals regarding the duration, speed or mileage of your walk. Increase both gradually, without sudden jumps;
- regularity. Perhaps this is the basic rule for all types physical activity. Only with regular exercise can you count on the expected result.
Make it a habit to walk for at least half an hour three to four times a week. To keep your walks regular, take every opportunity to take them.
For example, get off a couple of stops earlier, especially if the route to work is not close. You need to accustom yourself to walking, but to do this you will have to change your daily routine, going to work earlier. Replace taking the elevator with walking up the stairs.
Of course, the ideal option would be long walks in the fresh air without any rush, when walking is the goal. By choosing to walk in the morning, you get an extra boost of energy. And by walking in the evenings, you will be guaranteed a good and sound sleep.
In summer, on hot days, choose morning or evening hours for walking, so that the body does not have negative influence heat, elevated temperature air, because of which the effect of the walk will be clearly undesirable. In winter, make sure that the temperature does not approach a critically low level; in other cases, walking is useful. In addition, cold weather encourages you to walk at a faster pace, which increases the load on your muscles.
The duration of the walk depends on the individual abilities of the body.
Low-intensity walking at a speed of 4 kilometers per hour is good for people with low level physical training. Monitor your pulse, it should reach 80 beats per minute. Over time, the intensity can be increased, but this must be done gradually. In the beginning, walk for twenty minutes a day, increasing to thirty to forty minutes. Based on the abilities of your body, the process of increasing the duration of a walk can last several weeks or even months.
If the purpose of walking is to improve the health of the body, the duration of the walk should be at least half an hour, taking into account a speed of seven kilometers per minute with a pulse rate of 65-80 beats. Walking up to 10 kilometers at a fast pace will be tiring at first, but this will subside over time, usually within a few months to a year. When you stop getting very tired from walking quickly over fairly long distances, this will mean that the goal has been achieved. In this case, walking should be continued, but another load should be added to it.
Thanks to walking at increased speed:
- the likelihood decreases cordially -vascular diseases;
- accelerates the process of weight loss;
- blood pressure returns to normal;
- overall physical endurance increases;
- the body accepts aerobic exercise better.
You can take walks around the city, in the park, on a treadmill, on the spot, on the stairs. Even using special poles similar to ski poles. This type of walking is called Nordic walking.
On the spot
If you don't have the opportunity to walk outside, you can walk at home in one place. The load exerted on the body by this method of walking is similar to an ordinary walk, except for the movement of the body forward. To start, walk in place for about ten minutes, then increase to an hour and a half. Watch your speed; when walking in place for half an hour, you should take from fifty to seventy steps per minute. To monitor their number, just install a pedometer on your phone or get a special bracelet. And to avoid getting bored, you can turn on a movie, then time will fly by.
On the simulator
When walking on a moving track, that is, on a special simulator, the effect of walking is also preserved, except that the load will be slightly less due to the fact that no additional obstacles are created for walking. For example, in natural conditions The walking trail may have inclines, uneven surfaces, etc., which slightly increases the impact on the muscles. You can install the path at a slight angle to achieve a better effect.
On the stairs
A type of walking accessible to everyone. You don’t need to get a special simulator for it. A simple staircase, which is found in every home, is enough. You should start by replacing the elevator with taking the stairs. This is the simplest option. Next, you should complicate it a little, going two floors above the desired one, then going down to your own. The next level is to reach the top, then go down to the bottom floor.
At the beginning you need to walk, stepping on each step. The calf muscles will react painfully, since the load will be unusual for them, plus shortness of breath and rapid heartbeat will be added. Once these symptoms disappear and your calves become accustomed to working in this mode, make the walking more difficult.
Now stand on the steps not with your feet, but with your toes. Then start walking one, and then two steps. As soon as you feel that your muscles are not working enough, combine walking options, increase your speed, and sometimes start running. You can even pick up some weighting material.
Walking up the stairs develops and strengthens the muscles of the legs and hips, stabilizes blood pressure, and allows you to successfully combat overweight. In order for such an activity to give best effect, it should last at least half an hour. Moreover, climbing flights of stairs burns much more calories than even running on a flat surface! This means that the fat burning process is much more active. Of course, you won’t be able to walk up and down the stairs for so long right away. It all depends on the personal abilities, patience and endurance of each person.
Nordic walking
A type of walking with poles, somewhat similar to ski poles. A distinctive feature from a regular walk is that it involves not only the muscles of the legs and hips, but also the upper body. That is, the load is distributed across almost all muscle groups. You can increase the load without increasing the pace. This type of walking is a great way to lose weight, because it allows you to burn almost twice as many calories as a regular walk.
Walking is good because it doesn’t require any extra effort and costs, does not have strict requirements. For people with certain joint problems, who are prohibited from running, but need exercise, this is an ideal option. To make your walk enjoyable, pay attention to the following details:
- Shoes should be comfortable, athletic, preferably for walking. The foot and especially the heels must absorb well when in contact with the surface, otherwise too much pressure will be placed on the spine. huge pressure, and this can lead to a number of problems with it;
- clothes should also be comfortable, give up jeans in favor of comfortable ones sweatpants, do not forget about a hat in the cold season, gloves, because health comes first;
- choose places and roads that are convenient for walking, preferably with a familiar route, in order to correctly calculate the load and duration;
- do not forget to monitor your walking speed, heart rate and your own well-being;
- If you experience discomfort or persistent pain, it is best to stop walking and consult a doctor.
Walking in the fresh air is beneficial for both young and old people. This The best way support physical fitness, reset excess weight, strengthen your immune system, get your nerves in order and just have a good time.
Get up and walk, then your health will be fine!
Walking is carried out as a result of complex activity of the muscles of the trunk and limbs. The benefits of walking are determined by the fact that it involves biomechanical and neurophysiological processes that comprehensively affect the entire body. Working different groups leg muscles, the activity of which provides tone to the whole body.
When walking, the body simultaneously moves its legs in three planes: vertical, longitudinal, transverse. The faster the walking pace, the higher the amplitude of vertical movements, more active work ligamentous-muscular apparatus, more intense energy consumption.
The work of the legs when walking activates blood flow: the blood intensively enriches internal organs oxygen, accelerating metabolic processes.
What are the benefits of walking?
Regular walks in the fresh air improve your health and well-being:
- The respiratory, muscular, and cardiovascular systems are strengthened.
- Muscle activity improves blood flow through the veins. Consequence - prevention varicose veins veins, removing waste from the body.
- Active energy processes eliminate fat: 15 min. medium pace (1.5 km) burns 100 kcal.
- The benefits of walking for men are due to the fact that congestion in the pelvic area is relieved.
The benefits of walking – in prevention somatic diseases, physical inactivity, diseases of the musculoskeletal system. Regular walking improves immunity, endurance, and has a positive effect on mental health, improves sleep.
Running or walking?
The transition from walking to running is advisable when walking has become a habit and has strengthened the body. Jogging is recommended when normal weight. Exercising with excess weight will harm your joints and heart.
What are the benefits of walking compared to running? Doctors say that an intense walk for one hour is better for your health than a 30-minute run.
Indications and contraindications
Walking as a way to improve health is suitable for any age and gender. Everyone chooses the pace, duration, time and route of walking according to how they feel. But there are situations when you need to focus on indications and contraindications.
Indications:
- reduced immunity, lethargy;
- weakness, loss of strength.
Contraindications:
- cardiovascular disorders, arrhythmia, stroke, heart attack;
- pulmonary failure;
- high blood pressure;
- chronic kidney disease, diabetes;
- threat of retinal detachment, glaucoma;
- colds and other acute diseases.
When, how and how much to go
Walking for health is based on three principles:
- "Do no harm". The intensity and duration must correspond to the state of the body.
- Gradualism. The pace, time and duration increase without sudden stress on the body.
- Regularity. The ideal frequency of walking is daily. An acceptable option is 3-4 times a week for at least 30 minutes.
When to go
Always. Including the route to and from work. If work is far away, train yourself to walk several stops. Morning exercise invigorates you before a working day, evening exercise strengthens your sleep.
In summer it is better to go in the morning or evening hours; In winter, frost stimulates a fast pace, which means good load on the body (excluding abnormal temperatures).
How and how long to walk
Depends on physical condition. An untrained body will get exercise from walking (4 km/h, low intensity, comfortable speed, heart rate does not exceed 80 beats/min.). Duration from 20 min. at the first stage up to 30-40 minutes. in a few weeks/months.
The duration of walking to achieve a healing effect is from 35 minutes (pace up to 7 km/h, pulse - 65-80 beats/min.). This is an accelerated, training walk that gives a healing effect. The benefits of fast walking are as follows:
- the risk of heart and vascular diseases is reduced;
- body weight decreases;
- blood pressure stabilizes;
- physical endurance improves;
- The aerobic capacity of the body increases.
The duration of the stage is from several months to a year, until the intensity of walking 6-10 km stops tiring. Next, maintaining physical fitness, including regular exercise walking.
Walking in place
The peculiarity of this type of walking is that the hips rise as in normal walking, but there is no horizontal movement. Walking in place is a good load on the basic systems of the body. It can also be used for general strengthening, and to increase endurance. The effect is about the same as normal walking.
“Walking” starts from 5-10 minutes, increases to 60-90 minutes. Speed 50-60 steps/min. corresponds to a 30-minute walk (step is the interval between kicks of the right leg).
Walking up the stairs of a high-rise building is the easiest way to improve your well-being. Where to begin? Because one prefers going up and down flights of stairs to entering an elevator.
The more difficult option is to climb past your landing to the top floor, stepping on the steps in a row. The main syndrome of vertical movement is pain in calf muscles. When the muscles stop reacting painfully, shortness of breath stops, and the heartbeat does not increase, the climb must be made more difficult: stand on the steps on your tiptoes, and later step across the step.
The benefits of walking on stairs are in the development and strengthening of leg muscles, stabilization blood pressure, weight loss. Climbing stairs burns several times more calories than running on a flat surface. The lesson gives a positive effect if it lasts at least 20-35 minutes. But the time frame for reaching this time is individual for everyone.
The benefits of walking are not associated with a specially allocated time. All you need to do is prohibit yourself from using the elevator, ignore the escalator if there are stairs nearby; refuse transport to and from work at reasonable distances.
Do you suffer from joint pain, heart problems, stress, depression or obesity? Because according to the Journal of Medicine & Science in Sports and Exercise, walking helps reduce the risk of all chronic diseases. In fact, most health professionals will choose a brisk walk over a run, as it is a low-stress exercise that is gentle on the heart and joints. Read on, and you will learn 20 properties of how walking affects your health if you do it daily - and go ahead, no matter whether you are 8 or 80!
1) 45 minutes of walking can help strengthen and tone the muscles of the legs and back and prevent loss muscle mass 2) 30 minutes of daily walking can help you lose weight, improve your metabolism and gain lean muscle mass 3) 30 minutes of interval cardio can help lower your blood pressure and relieve shortness of breath
1. Boosts Heart Health
Walking helps improve heart health. Irish scientists report that walking - best exercises for individuals leading a sedentary lifestyle, especially adults, to reduce the risk of heart and vascular diseases. In another study published in the Journal of the American Geriatrics Society, researchers confirmed that men and women 65 years of age and older who walked at least 4 hours a week had a lower risk of cardiovascular disease. So don’t forget to walk at least 4 hours a week so that stroke and other heart troubles avoid you.
2. Promotes weight loss
Walking is a great exercise to lose weight and is so effective it's hard to imagine. American scientists conducted an experiment in which obese patients walked with each other (a concept called the “walking bus”) to where they usually went in the city public transport. After 8 weeks, weight measurements were taken and it was found that more than 50% of participants had lost an average of 5 pounds. You might also think it's a good idea to walk there and back instead of getting in the car.
3. Regulates blood pressure
Walking can also lower blood pressure. Researchers from medical university Wakayama, Japan, conducted an experiment involving individuals with moderate hypertension, in which 83 patients walked 10,000 steps every day for 12 weeks. By the end of 12 weeks they had a significant reduction blood pressure, as well as improving endurance. Even if 10,000 steps a day is beyond your ability, walking for at least 60 minutes every day will certainly benefit your blood pressure.
Find out more without using pharmaceutical drugs.
4. Fights cancer
Cancer has taken more than a million lives. One of the causes of cancer is a sedentary lifestyle, and this is where walking can help you. Scientists have found that by going for a walk every day, you can reduce body weight and remove several kg of fat, thereby reducing the risk of cancer. It turned out that there is no need to doubt whether walking is beneficial for those undergoing cancer treatment, since it softens side effects chemotherapy. It may also reduce the risk of breast cancer.
5. Improves blood circulation
Believe it or not, walking can make you smarter by providing your brain with the necessary amount of oxygen and glucose, which helps it function better. It also lowers levels of LDL cholesterol, which clogs arteries, increasing the risk of stroke. Thus, blood circulation, brain and cell functioning are improved.
6. Reduces the risk of diabetes
A sedentary lifestyle leads to an exponential increase in one of the most common diseases - diabetes. For people with type 2 diabetes, scientists recommend taking 3,000 to 7,500 steps a day, sitting less, and being more active overall. Walking every day can help control your blood sugar levels, which in turn can help prevent the development of type 2 diabetes.
7. Strengthens bones
With age, bones become more fragile. However, there is good news: daily walks can help you strengthen them. This low-stress exercise prevents loss of density bone tissue, thus reducing the risk of osteoporosis, fractures and injuries. Since bones are the foundation of the body, stronger and healthier bones mean good posture, endurance and balance. Walking can also prevent arthritis and relieve associated pain.
8. Strengthens muscles
With age, a person loses not only bone mass, but also muscle mass. And here, too, walking can help you, because it strengthens and tones the muscles, and also prevents the loss of muscle mass. Regular walking can strengthen the muscles in your legs and back.
Poor digestion can lead to intestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important to maintain digestive system in order. To do this, you need not only to develop healthy gastronomic habits, drink more water, but also walk regularly. Walking after eating is wonderful. It will help you lose weight and also help digest food.
10. Strengthens immunity
The body's immune system must always function properly to fight infection, disease and death. Walking is a great way to strengthen your immune system. Walking for at least 30 minutes a day can help activate immune cells such as B cells, T cells and natural killer cells. This stimulates faster production of white blood cells, which allows the body to heal faster.
Dementia or dementia is a neurological condition characterized by the gradual loss of memory and cognitive functions. Over time, it can deprive you of the opportunity to do household chores and make you completely dependent on others. Walking at a moderate pace every day can help prevent dementia, improve memory and make older adults more confident.
12. Increases lung capacity
Walking can also increase lung capacity. When you walk, you inhale more oxygen compared to when you are at rest. This increased exchange of oxygen and carbon dioxide may affect lung capacity, which also contributes to endurance and ability to perform physical exercise. The best thing about all of this is that you don't even have to run to do it. All you need to do is walk at an average pace for 60 minutes (with breaks, of course!).
13. Slows down aging
A study of 17,000 Harvard graduates found that students who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking is sometimes associated with the activation of the enzyme telomerase, which is responsible for maintaining DNA integrity and is important factor in the course of aging, but walking in any case has a beneficial effect on all problems associated with age-related changes in organism.
14. Helps produce vitamin D
Walking in the morning is a great opportunity for the body to produce vitamin D. It is very important for strong bones, prevents cancer, multiple sclerosis and type 1 diabetes. So the best way to recharge your batteries is to go out and walk for 10-15 minutes in the morning sun without worrying about harming your body.
Learn more about and how to get it in sufficient quantity.
15. Relieves stress
Walking can help reduce stress levels by improving blood circulation, which in turn provides cells with oxygen and nutrients. It also stimulates receptors in the nervous system and reduces the production of stress hormones. Regular breathing while walking will also help you cope with anxiety.
16. Uplifts your mood
In several scientific research Scientists have argued in favor of the idea that physical activity can help prevent depression. Walking is highly recommended by doctors and psychiatrists as a way to improve your mood. So, if you're feeling down or sad, take a walk, get some fresh air, realize how beneficial it is - and you'll feel better.
17. Improves memory
Japanese scientists have found that walking has a beneficial effect on the memory of elderly patients. Exercise helps increase the size of the hippocampus, while a sedentary lifestyle shrinks it, leading to memory loss. Try to walk every day, this will significantly improve your memory.
18. Increases productivity
Regular walking can also make you more active and energetic. This, in turn, can increase your productivity. Walking is good for everything, be it school, work, memory, flexibility or response to various stimuli - all of this will change for the better.
19. Gives a creative boost
Walking can help you when you feel stuck creatively. They will calm your nerves and relax your brain. When you walk, you are not pressured by deadlines or the need to satisfy someone else's expectations. This helps you start thinking strategically and sorting everything out. So if you are stuck with any problem, take a walk!
20. Helps you make new acquaintances
Walking can help you find new acquaintances and, perhaps, new friends who will inspire you to walk every day, because you will want to meet them again. You can also go to social events. By the end of the day you will be charged with positive energy and peace.
This list makes it clear that walking is beneficial and can improve your health in many ways, but what preparations do you need to make to start walking daily? Let's find out what might be useful to you.
What do you need to start walking?
To start walking, you need a few basic things. Here is the list:
- Walking shoes
- Comfortable clothes
- Bottle of water and energy bar for long walks
- If you decide to walk to the office, wear office clothes and a pair of comfortable shoes that you can change into while at work.
- Raincoat
- Motivation is absolutely necessary at least in the first 5 days.
Below you'll learn how to stay motivated to walk every day.
Hippocrates spoke about the health benefits of walking: “Walking is the best medicine person"! Centuries have passed and the words of Hippocrates have been confirmed by numerous studies that have scientifically proven that the benefits of walking are not a myth, and the practice of regular walking shows impressive results: a significant reduction in the risk and consequences of both types of diabetes, cardiovascular diseases, a decrease in high blood pressure, increase in bone density.
In this article, we have collected 8 reasons why you need to unstick yourself from a chair or sofa and start walking - every day, summer and winter, in the forest, asphalt, on the floors of a hypermarket or on a treadmill - it doesn’t matter. The main thing is that the benefits of walking will be noticeable almost immediately.
Lyrical digression. Do you remember your first step?
Remember your first step? How you strived to change from a crawling creature to begin to explore the Earth with your feet! How you smiled when this first step was taken - with the help of your mother, apparently the pleasure from it can be compared to taking a step in open space. Childhood, adolescence, and even early adulthood are all constant movement, but somewhere in life there was that watershed after which, like most adults, you probably sharply reduced the amount of movement.
Among the reasons may be stress, the environment, passivity imposed by progress - from escalators to remote controls, from robotic vacuum cleaners to electric toothbrushes... In cities, the number of normal sidewalks and safe places to walk has significantly decreased. Inactivity, physical inactivity, is the second leading preventable cause of death in developed countries, second only to tobacco smoking.
Remember yourself as a small teenager, remember what a pleasure it is to “turn the Earth with your feet” (the phrase is not mine, the great Vysotsky’s, may he forgive me for a different context).
Walking for health is the simplest and most free way to improve health that anyone can do. Surprisingly, research shows that 50% of adults who exercise and perform a large number of exercises, do not practice walking at all, which significantly reduces the effectiveness of the same fitness or gym.
8 main reasons to walk
Is walking our salvation from all diseases? It is impossible to say for sure, but data suggests that with high probability, this is a good start.
Walking prevents type 2 diabetes. The Diabetes Prevention Program has shown that walking 150 minutes a week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of developing diabetes by 58%.
The benefits of walking for heart health
Walking strengthens the heart if you are a man. One study found that the mortality rate among retired men who walked less than 2 kilometers per day was almost twice as high as among those who walked more than two kilometers per day.
Walking strengthens your heart if you are a woman. Scientists analyzed the health of 72,488 women and found that those women who walked three or more hours a week were 35% less likely to suffer from heart attack or other coronary complications compared with women who lead a sedentary lifestyle.
Walking is good for your brain health and performance. The study suggests that walking is associated with the quality of the brain's cognitive function: Women who walked at an easy pace for at least 1.5 hours per week showed significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. week. Think about it!
Benefits of walking for bone health
Walking is good for your bone health. Research shows that postmenopausal women who walk about 2 kilometers every day have more high density bone tissue than women who walk less. Additionally, walking is also effective in slowing down the rate of bone loss in the legs.
Walking is good for fighting depression
Walking helps relieve symptoms of depression. Walking for 30 minutes, three to five times a week for 12 weeks, reduced symptoms of depression by 47%. Don’t laugh at these numbers, they were obtained using a special questionnaire that almost officially determines the presence and degree of depression in a person.
Walking is good for cancer prevention
Walking reduces the risk of developing breast and colon cancer. Women who walk briskly for an hour and a quarter to two and a half hours a week have an 18% lower risk of developing breast cancer compared to inactive women. Many studies have shown that exercise can prevent colon cancer, and even if a person develops colon cancer, there are benefits from exercise that improve quality of life and reduce mortality.
The benefits of walking for exercise
Walking improves the quality of training or fitness. Walking just three times a week for 30 minutes can significantly improve your cardiorespiratory health.
Walking short distances also improves fitness! A study of sedentary women found that short bouts of brisk walking (three 10-minute walks per day) led to similar improvements in fitness and were at least, are as effective in reducing body weight as one 30-minute walk a day).
The benefits of walking for fitness
Walking has a positive effect on physical abilities body. Research shows that walking improves fitness and physical function and even prevents disability in older adults.
Many of these benefits of walking are probably not surprising. After all, thousands of studies prove that exercise is good for human health, and we've been hearing this for years. But in last decades, scientists have taken a different approach to studying physical activity. Instead of discussing the benefits, they look at the negative aspects sedentary lifestyle life. Numerous studies show that physical inactivity is very bad for health. For example, people who sit "almost all the time" die earlier from cardiovascular disease than people who move a lot more. Main fact, which should convince you of the benefits of walking: the more you sit, the more likely you are to die prematurely.
Disclaimer: The information provided in this article is about benefits of walking, is intended for the reader's information only. It is not intended to be a substitute for advice from a healthcare professional.
Do you like to walk? How many kilometers a day do you walk? Have you ever thought about this? I have prepared a short material and invite you to read it in the hope that after this you will think about walking as a useful and enjoyable pastime.
We do not live in the easiest time to travel quickly, and our dependence on all kinds of means of transportation is growing every day. Cars, subways, buses, motorcycles are integral attributes of our lives, without which it is difficult to imagine moving from point A to point B. In such conditions, we forget how useful and important it is to move on our own two feet. Moreover, it’s not news to anyone that walking is an accessible, safe and simple form of physical activity. Therefore, I would like to expand on the topic of walking, reminding the reader that you can get to work or a store not only by car, subway, or bus, and that saving time will not be worth the candle when it comes to health and wellness. And I must add that moving on your own legs does a good job of tidying up the nervous system and thoughts.
Why you need to walk
Let's look at a few good reasons to be convincing:
- Walking is an aerobic activity physical activity, in other words, the same sport as running, swimming, fitness, etc.
- Walking helps strengthen muscle tissue and improves the functioning of the cardiovascular system.
- When walking, your level increases, your mood improves, and your sleep normalizes.
- While walking, the risk of injury is extremely low.
- Walking helps burn calories.
- Walking is accessible and easy.
- Suitable for people of all ages and has virtually no contraindications.
- Walking does not require special training or equipment.
- Reduces the risk of developing a number of serious illnesses, such as diabetes, atherosclerosis, glaucoma, osteoporosis, etc.
How much walking should you do?
Before answering this question, it is worth mentioning a professor at the Japanese University of Public Health and Social Security Kyushu Island (Kyushu University of Health and Welfare) Dr. Yoshiro Hatano, who, while studying the problems of obesity, came to the conclusion that to achieve a fat-burning effect, it is necessary to cover a distance of 10,000 steps daily.
In 1965, Yoshiro Hatano presented his device Manpo-kei - a pedometer. Literally translated, the name means 10,000 step meter. This figure is most often found when studying information that reveals the fat-burning side of walking. But the required distance for each individual person will depend, first of all, on the goals set and the initial physical condition, and only then on the kilometers traveled.
For some, 5 km is a lot, but for others, even 10 km a day is not enough. So first you need an assessment. own capabilities, understanding of the ultimate goals and, of course, just the desire to walk.
At what speed should you walk?
Walking speed, like walking distance, is an individual indicator. If you go simply for internal satisfaction, then speed is not important. If the goal is to lose weight by walking, then the speed of movement should be such that the pulse (heart rate) is within the fat-burning threshold.
How to calculate fat burning heart rate
- The first step is to determine the maximum allowable heart rate value. To do this, you need to subtract the age from the number 220.
- The second step is to keep your heart rate at 65-75% of your maximum.
For example, if you are 31 years old, your maximum heart rate would be 220-31=189 beats per minute. 65% of 189 will be 123 or 142 if you take 75%. - By targeting a heart rate of 123-142 beats per minute, you will be in your optimal fat-burning zone. But this method Not suitable for people, whose heart rate differs from the norm, which for an adult is 60-90 beats per minute at rest.
But you should know that during aerobic exercise, which includes walking, the body begins to burn fat only after 30-40 minutes of activity in the optimal fat-burning heart rate mode. First of all, fats from muscle tissue are used, and only then fat reserves. Plus, the number of calories consumed should be less than those expended, i.e. you need to watch your diet. And if the main goal of walking is to lose weight, then a simple evening promenade at a leisurely pace will not help you lose excess weight, but it will certainly lift your spirits, improve sleep and well-being.
Types of walking
For a general understanding, let’s mention the types of walking in order of least activity:
Health walking
A normal walk in any area. The duration of the movement does not matter. average speed 3-4 km/h. Maximum speed depends on the tasks and goals of the walker.
Terrencourt
A resort and recreational activity that involves a pre-planned route in mountainous areas. Speed, distance, number of ascents and descents are determined in advance. Typically, health path is used in medicinal purposes and is carried out under the supervision of a doctor.
Nordic walking
A type of race walking using special poles. It is an independent sport. Almost 90% of the muscles are involved in the process of Nordic walking. Much more efficient health walking. The duration and speed of movement are individual.
Race walking
An Olympic sport that uses a special technique of movement along a distance. The speed of movement in race walking is from 6 to 15 km/h. The distances of the courses in this discipline depend on the age, gender of the athlete and the location of the competition (stadium or highway). Usually it is 3, 5, 10, 20 or 50 km.
Habit of walking
Walking is easier than ever. This does not require a gym membership, expensive equipment or special training. You can simply use, for example, the path from home to work, replacing transport with a walk, or walk in lunch break or take a walk in the nearest park before going to bed - there are plenty of options. The main thing is to form a habit.
Include walking in your daily routine, starting with short distances. To start, 2-3 km per day is suitable. After a week, add a couple more kilometers, and in the third week, add the same amount. Thus, gradually increasing the number of steps taken, get to the mark of 5-7 km per day. This is enough to feel positive effect walking on the body, a surge of energy, vigor and good mood.
The main thing here is systematicity and consistency.
How to count steps and distance traveled?
It is better to entrust the recording of the distance traveled to special devices such as a pedometer, smart watch or fitness tracker. Fortunately, there are plenty of offers on the market - for every taste, color and budget, as they say. The cost of devices depends on the built-in functionality and manufacturer brand.
An alternative is dedicated smartphone apps, such as Google Fit for Android or Apple Health for iOS, that can be used without wearable devices.
Advantages of specialized gadgets:
- Activity measurement accuracy is higher than that of apps.
- Possibility of measuring heart rate and sleep phase (not available on all devices).
Application advantage:
- If you have a smartphone, you can do without extra costs.
Hiking routes
To prevent walking from feeling boring, change your routes from time to time.
Use maps, plan your distance, look for new roads.
Parks, squares, embankments are great places for walking, but a route from one metro station to another, on the way to work and back, will also work.
Tired of asphalt - go over rough terrain. Tired of the ups and downs, you can stupidly walk in circles around the nearby stadium.
Various routes will make the walk more interesting, increase motivation, and expand geographical knowledge of the area.
Walking shoes
The main guidelines for choosing walking shoes are convenience, comfort, ventilation, lightness and durability. However, these are obvious things inherent in the selection of any casual shoes.
If you can walk 2-4 km a day on your feet, then there is no point in bothering too much - any comfortable pair of shoes will do, be it sneakers, sneakers or boots. But the longer the walk takes and the longer the distance of the chosen route, the more pitfalls will emerge if you are wearing the wrong shoes. For long walks the best choice- sneakers, but not all sneakers are the same and universal.
Running shoes, for example, place emphasis on cushioning in the sole to reduce stress on the knee joints. Lightness and increased ventilation are also distinctive features of running shoes. This type shoes are also suitable for walking, but more likely in urban conditions and when moving on a flat surface (asphalt, concrete, treadmill etc.)
The main characteristics of trekking shoes are ankle protection, special form tread and increased wear resistance. These shoes are designed for moving over rough terrain and are suitable for walking in forests and mountains.
Basketball and futsal sneakers are designed for the parquet floor of a sports hall and are not suitable for walking, especially long ones.
Urban sneaker models from manufacturers such as Adidas, New Balance, Puma, Reebok are more casual shoes and are suitable for walking on asphalt, but for short distances.
Ultimately, it is always better to check with the manufacturer about the explicit purpose of a particular model, the stated wear resistance of the sole in kilometers, the possibility of use in certain weather conditions, and other characteristics that will help when choosing walking sneakers or any other shoes.
A live example of selecting sneakers for urban conditions and testing a specific model for comfort, wear resistance and suitability for long walks -
