Fast walking is good for the figure. Simple walking for weight loss. Walk under the rain

27.08.2020 Glucometers

Fast walk - great way fight extra pounds and keep your body in good physical shape. According to many characteristics, walking can even be more effective than running, since the body during a walk is not subjected to such debilitating loads as during running training. Brisk walking is considered the safest and most effective method fight body fat and can be used as a means to lose weight even by those people for whom running is contraindicated.

Walking is a completely natural way of transportation for any person. It is not for nothing that hikers are distinguished by enviable health, they are less likely to suffer from colds and have a more slender figure. Long walks at a fast pace have many beneficial effects on the human body:

strengthen muscular system, vertebrae and joints, develop muscles;
reduce the level of cholesterol in the blood;
increase the endurance of the body, help to get rid of shortness of breath;
strengthen the heart and blood vessels, prevent the development of cardiovascular diseases;
increase blood circulation;
increase oxygen saturation of tissue cells;
stabilize sugar levels;
strengthen nervous system, allowing you to successfully cope with stress and psycho-emotional stress;
relieve depression;
accelerate metabolism, promote the removal of harmful toxins and slags from the body;
help fight excess weight - 2 hours of brisk walking can burn about 200 kcal.

Brisk walking is suitable for people of all ages and can be used even when high degree obesity. Unlike running, walking does not create excessive load on the intervertebral discs and can be successfully used for weight loss for people with a sick spine and joints.

What are the types of walking

Depending on the level of physical fitness and training goals, you need to choose the most suitable type of walking for yourself.

Walking in place

Ideal for beginners, as well as people suffering from severe obesity. The advantage of this type of walking is the ability to perform it even at home, regardless of weather factors.

You need to walk in place with your knees high, reaching them to the level chest. In this case, you need to breathe as deeply as possible, inhaling air through your nose and releasing it with your mouth. Such walking will serve as an excellent preparation for the upcoming loads.

Fast walk

This option is suitable for people with a tight schedule who find it difficult to allocate enough time to work out in the gym. Walking at a brisk pace, at a speed of about 8 km / h, helps to speed up the metabolism and keep your body in good shape.

With a quick step, you can walk not only on fresh air but also in the gym on the treadmill. With this simulator it is very convenient to control the load, speed of movement, as well as the slope. To increase the effectiveness of training, you can walk with small dumbbells in your hands, or use special weights.

It is recommended to walk on the treadmill for at least one hour a day. In this case, you need to monitor your heart rate. If it is below the point at which calories begin to be burned, you will need to increase your walking speed or increase your incline.

nordic walking

Anyone can use this type of walking, regardless of age and health status. Nordic walking has no contraindications. This method movement involves the use of special sticks. They cost around 2000 rubles.

Nordic walking resembles skiing: moving the left leg forward, you need to swing your right hand with a stick, focusing on it, then everything is repeated for the other leg and arm. The back must be kept in a straight position, the movements must be uniform. When lowering the foot to the ground, the heel should touch the surface first, and then the toe. You should start with half an hour of exercise a day, gradually increasing the duration of training.

Stair walking

A simple and affordable type of walking, but with a number of contraindications, since it creates a large load on the skeletal system and joints. It is not recommended to do these exercises for people who have been injured. lower extremities. In the absence of such damage, it is recommended to walk up the stairs for about 30 minutes a day. Such loads will help improve heart function, strengthen the buttocks, abs, leg muscles, increase lung capacity, and get rid of extra pounds.

Before starting training, you should do a thorough warm-up to warm up the muscles and prepare them for stress. After a warm-up, fat will be burned much faster. It is not necessary to go up and down the stairs too intensively. You can determine the optimal pace for yourself with a simple test: if you can calmly speak out loud while walking, while there is no shortness of breath, then the pace is suitable.

Race walking

This type of walking involves almost constant contact of the feet with the ground: taking one foot off the surface, you need to almost immediately put the second on the ground. The speed of sports walking should be higher than usual - about 10 km / h.

The tension of the buttocks during the lifting of the legs from the ground will help to increase the effectiveness of training. At the same time, the back should be kept straight and not strain it too much.

Another option for walking is to move backwards. Such exercises help strengthen the muscular system of the back and buttocks. To walk in this way, you need to carefully consider the route so as not to stumble and not get injured in the process of training.

In order for walking to bring a high result, and the fat to melt as quickly as possible, you must follow certain rules:

shoes should be comfortable, not dangling on the leg and not squeezing it;
it is better to walk in parks or in nature - there the air is fresher and filled with oxygen;
you need to walk about 6 km (10,000 steps) per day;
brisk walking should be done regularly, preferably every day;
the ideal time for a walk is in the morning, after a light breakfast;
before a walk and immediately after it, it is recommended to drink a glass of water; during the workout itself, it is allowed to drink, but in small sips and no more than once every 20 minutes.

We should not forget about proper nutrition. If you continue to eat unhealthy food - fast foods, fried and fatty foods, alcohol, smoked meats and sweets - you will not be able to achieve a high effect from exercise.

Video - 10 rules of walking for weight loss

Do you suffer from joint pain, heart problems, stress, depression or obesity? Because, according to the Journal of Medicine and Science in Sports and Exercise, walking helps reduce the risk of all chronic diseases. In fact, most health professionals will prefer brisk walking over running as it is a low-stress, heart- and joint-friendly exercise.

1) 45 minutes of walking can help strengthen and tone leg and back muscles and prevent muscle loss 2) 30 minutes of daily walking can help you lose weight, improve metabolism, and gain lean muscle mass 3) 30 minutes of interval cardio can help lower blood pressure and relieve you of shortness of breath

1. Promotes Heart Health

Walking helps improve heart health. Irish scientists report that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and vascular disease. In another study published in the Journal of the American Geriatric Society, researchers confirmed that men and women 65 and older who walked at least 4 hours a week had a lower risk of cardiovascular disease. So remember to walk at least 4 hours a week so that stroke and other heart troubles bypass you.

2. Promotes weight loss

Walking is a great exercise to lose weight, it's 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 would normally go by public transport in the city. After 8 weeks, weight measurements were taken, and it turned out that more than 50% of the participants lost an average of 5 pounds. You may also find it a good idea to go somewhere back and forth instead of getting into 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 took 10,000 steps every day for 12 weeks. By the end of 12 weeks, they had a significant reduction in blood pressure, as well as improved endurance. Even if 10,000 steps a day is beyond your power, walk at least 60 minutes every day, and this will certainly benefit your pressure.

Learn more without the use of pharmaceutical drugs.

4. Fights cancer

Cancer has claimed over 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 a few pounds of fat, thereby reducing the risk of cancer. It turned out that it is not worth doubting whether walking is useful for those undergoing cancer treatment, as 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 right amount of oxygen and glucose to help it function better. It also lowers LDL cholesterol levels, which clog arteries, increasing the risk of stroke. Thus, blood circulation, the functioning of the brain and cells 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, as well as sitting less and being more active overall. Walking every day can help control blood sugar levels, which in turn can help prevent type 2 diabetes.

7. Strengthens bones

As we age, bones become more fragile. However, there is good news: daily walks can help you strengthen them. This low-stress exercise prevents the loss of bone density, 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 in bone, but also in muscle mass. Here, too, walking can help you, because it strengthens and tones muscles, and also prevents muscle loss. Regular walks 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 support 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 great. It will help you lose weight and also aid in digestion.

10. Strengthens the immune system

The body's immune system must always function properly to fight infection, disease, and death. Walking is a great way to boost 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 a 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 an older person more confident.

12. Increases lung capacity

Walking can also increase lung capacity. When you walk, you breathe in more oxygen than when you are at rest. This increased exchange of oxygen and carbon dioxide can affect lung capacity, which also contributes to endurance and ability to exercise. The best thing about it all is that you don't even have to run for it. It is enough just to 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 each day lived longer than those who were sedentary. Walking is sometimes associated with the activation of the telomerase enzyme, which is responsible for maintaining DNA integrity and is an 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 the body.

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 that The best way recharge it - go out and walk for 10-15 minutes under the morning sun, without worrying that the body will be harmed.

Learn more about and how to get enough of it.

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. Uplifting

In several scientific studies, 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 cheer up. So, if you're feeling down or sad, take a walk, get some fresh air, realize how helpful 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. Physical exercise help increase the size of the hippocampus, while a sedentary lifestyle reduces it, leading to memory loss. Try to walk every day, it will significantly improve your memory.

18. Increases Productivity

Regular walks can also make you more active and energetic. This, in turn, can increase your productivity. Walking is good for everything, whether it's school, work, memory, flexibility or response to various stimuli - it will all change for the better.

19. Gives a creative boost

Walking can help you in case of creative stagnation. They calm the nerves and relax the brain. When you're out and about, you're not overwhelmed by deadlines and the need to satisfy someone's expectations. This helps to start thinking strategically and put everything in order. So if you're stuck with a problem, take a walk!

20. Helps to make new acquaintances

Walking can help you make 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.

From this list, it is clear that walking can improve your health in many ways, but what preparations do you need to make to start your daily walks? Let's find out what you might need.

What do you need to start walking?

To start walking, you need a few basic things. Here is the list:

Walking shoes
Comfortable clothes
Water bottle and energy bar for long walks
If you choose to walk to the office, put on office clothes and a pair of comfortable shoes that you can change into at work.
Raincoat
Motivation is absolutely essential for at least the first 5 days.

Below you will learn how to keep your motivation for daily walks at a high level.

We can say that walking is deeply woven into our essence and the nature of the activity, which is written in our genes for thousands of millennia. We walk more than any other species. Even cars can't compare to us. In this context, it is not difficult to understand why walking is good for us.

Hippocrates, a Greek physician who has been called the father of modern medicine, as early as the 5th century BC e. said: "Walking - the best medicine man" - and it is still relevant.

Although Hippocrates made his proclamation on walking for health over 2400 years ago, there are now many scientific studies that prove that walking actually benefits.

What are the benefits of walking?

1) Walking promotes overall health

An analysis of several studies involving 459,833 participants in total found that the simple act of walking reduced the risk of cardiovascular disease by 31% and the risk of death by 32%.

The benefits are clear even for people who walk only 8 km per week and for those who walk at a leisurely pace of 3 km per hour. But the people who saw the greatest protection against disease were those who walked long distances at a fast pace.

Walking strengthens bones, improves balance, regulates arterial pressure, reduce cholesterol levels, tone muscles and improve sleep. Walking reduces the risk of breast cancer, treats chronic low back pain, and may prevent the development of type 2 diabetes.

2) Walking is also a sport

Walking gives low returns to reach a moderate level physical activity. Every step you take releases energy, boosts hormones, and makes you feel good through the action of brain chemicals. Heart beats increase from about 70 beats to 100 to 150 beats per minute.

In this case, more blood and oxygen is pumped to the muscles. When you walk, you start burning 5 calories per minute (as opposed to one calorie per minute when sitting), and these calories continue to be burned for up to one hour after walking, even when you are resting.

Most adults, when they reach the age of 20, gain about 1 kg of weight per year. To study the effect of walking on age-related weight gain, a study was conducted in 2009. After tracking 4,995 men and women over 15 years, it was found that the hikers gained very little weight compared to the other participants.

The number of calories burned depends on the weight of the person. The more weight, the more burned per kilometer. For example, a 72 kg person burns about 105 calories per 1.5 km, and a 100 kg person will burn about 135 calories per 1.5 km.

3) Walking prolongs youth

Aging and inflammation are closely intertwined, and many scientists believe that we can slightly slow down, or even stop the aging process (and age-related diseases).

Any activity that speeds up the heart rate and reduces inflammation associated with aging.

A 10-year follow-up of middle-aged men and women found that those who engaged in at least 20 minutes of moderate exercise each day (or 2.5 hours per week) had more low level proteins in the body that cause inflammation compared to those who rarely walk.

Therefore, walking can lengthen our lifespan. According to the American Heart Association, every hour of brisk walking adds two hours to our life expectancy.

4) Hiking lifts your spirits

Walking 30 minutes a day has multiple benefits of lifting mood, increasing energy, reducing stress, and boosting self-esteem, according to a study published in 2015. In addition, daily walks have the dual function of alleviating bad moods and preventing the return of depression symptoms.

While it's not entirely clear why physical activity has such a positive impact on emotional well-being, we do know that adrenaline rush releases neurotransmitters and endorphins that make us feel better.

We get the opportunity to easily communicate with other people, we can distract ourselves from our troubles, gain confidence and a sense of accomplishment. Walking in nature, rather than in the city, provides an even greater mood boost.

5) Walking is also good for brain function

If you would like to increase your mental capacity, then walking every day can accomplish this feat. Better than weight training and weight lifting, walking increases the size of the hippocampus, the part of the brain that influences memory and learning.

It improves brain structure and function, and strengthens the connections between neural networks that influence planning, strategizing, and multitasking.

Walking not only benefits the analytical type of the left hemisphere of the brain, but also provides an advantage for creative tasks. Whether you're walking indoors or outdoors, you'll come up with 60% more ideas than those who sit still.

6) Walks are practically free

Aside from willpower and a pair of good running shoes, walking every day won't cost you a lot of stuff or money. No need to buy special equipment or a gym membership. In fact, getting into a few minutes of a routine walk can even save you money on expensive prescriptions and doctor visits.

How to force yourself to walk every day?

Now that we have figured out the benefits of walking, the question arises: how much should you walk on foot?

It's important to note that 10,000 steps a day (the equivalent of about 5 miles) is not a magic number, and most health advocates believe that any amount of physical activity on top of your usual activity is already better than nothing.

Therefore, this round number is not absolute and rigid. If you take 8,000 steps a day, great! If you can walk 18,000 steps - even better!

1) Invest in a pedometer

The first step in tracking your daily movements is to invest in a good quality pedometer or activity tracker. Wear it for a few days to see how many steps you take. Once you've set a goal, the pedometer is a great motivator, giving you accurate readings and pushing you through the extra steps.

2) Set realistic goals

On average, an adult walks 5117 steps a day, which is characterized as a sedentary lifestyle. Increase the number of steps gradually and do not lose heart. At first, 500 more steps each week. If you start walking with 5,000 steps a day, adding 500 every week, you will soon move on to a full 10,000 steps in 10 weeks.

3) You need to walk correctly!

Regardless of your age, walking is the safest form of physical activity yet carries a very low risk of injury. Therefore, you must be somewhat careful.

Here are some tips:

Hold your head and look forward, chin parallel to the ground.
Tighten your abdominal muscles gently with each step.
Wave your arms freely, keeping your elbows slightly bent.
Maintain an upright position: the back is straight, but not hunched forward or leaning back.
Roll your feet from heel to toe.
Try to relax your shoulders and neck.

4) Break up your walk into multiple runs throughout the day

So 10,000 steps is about 8 km, and in general you can walk 1.5 km in about 20 minutes, which means you need to walk about 1 hour and 40 minutes. Quite a long walk at a time. But you can break it down into 20-30 minute chunks.

For example, walk to work, take a walk during your lunch break and after dinner.

5) How to get the most out of walking?

Here are some ideas to make walking more efficient:

Always take the stairs instead of the elevator.
Carry the bags in different hands, but do not load the bags too much, it is better to make several visits.
Walk in the park away from where you live.
Why not walk around while you're thinking about solving a problem?
When watching TV, remove the batteries from the remote so you can get up and manually change channels.
On your way home, get off the bus one stop early.
Walk around the house while talking on the phone.

6) Walk with a friend

Walking with a friend or canine companion will provide support, motivation, and will definitely help you work towards 10,000 steps. You will connect with your loved one, and perhaps add some friendly competition to your daily walks and a lot more fun.

7) Hiking off the beaten track

Walking on the same route is very boring. Add some adventure and change the place of walking. Look for new places, explore them as if in your own backyard.

8) Don't overdo it

Drink water. Buy comfortable shoes with flexible soles and always wear bright or reflective clothing if you like to walk at night.

You don't necessarily need to toughen up hiking in cold and rainy weather. Try doing some laps in the mall.

9) Challenge yourself!

Once you get used to the daily routine of walking, you will find that it is not as difficult as it used to be. You can increase the load gradually: walk on hilly terrain, increase speed, walk in sand or snow.

10) Reward yourself

While walking is theoretically a reward in itself, it never hurts. Go ahead and have fun: watch a movie, have a good glass of wine, take a salt bath, or just take a nap.

It would seem that the benefits of walking on foot have long been explained by doctors, and she herself is recommended by trainers. However, most people still look for a minibus when they go to the store. Some even go to the stall for cigarettes by car. And at the same time, everyone complains about a “beer” tummy, interruptions in the heart and weakness in the legs if they have to stand in line.

We lose weight without problems

In the list of what walking is useful for, the most attractive item for many will be getting rid of excess weight. People usually begin to think about health when problems begin with it, but attractiveness worries them almost from the moment it begins to be lost. And this is even good: having started walking for the sake of losing weight, a person at the same time will strengthen his health.

Researchers have found that the benefits of walking for gaining slimness are much higher than from regular visits to the gym. Walking more effective diets and gives a more stable result, unless, of course, accompanied by gluttony. When walking for half an hour, the same amount of fat is “burned out” as you spend in the fitness room in an hour. And at the same time, you do not have to pay for such training. In addition, the loads during walking are natural and evenly distributed. You are not threatened with "strength" or overload of individual muscle groups. And an additional bonus can be considered an improvement in posture if at first you accustom yourself to walking with your shoulders back. By the way, this is not difficult to do: it is enough to wear a slightly loaded backpack on both straps.

Say no to old age

The undoubted benefits of walking on foot are also observed for those who want to push back the onset of senile infirmity as far as possible. Most common cause age-related mortality - strokes and heart attacks. And they are caused by weakness of blood vessels and heart muscle. To strengthen them, static loads - lifting weights, exercising on simulators, etc. - are not very suitable. But clean air, rhythmic movements and uniform load cope with the task perfectly. The pressure stabilizes - the vessels cease to experience excessive impact. The heart catches the right rhythm and is not overloaded, while strengthening.

Fighting apathy and depression

Another reason for rapid aging is stress, without which our life is not complete, even if we carefully avoid unpleasant impressions and sensations. The benefit of walking is also that it quickly and without medication eliminates the effects of nervous shocks.

European doctors conducted a large-scale study of the age group from 40 to 65 years. It was carried out for many years and gave stunning results: the risk of heart disease drops by almost half if people just walk at a brisk pace for about three hours a day. In addition, among those who like to walk, senile dementia, atherosclerosis and other diseases that are common at their age were not observed.

Prevent dangerous diseases

The list of benefits of walking is long and convincing. His most compelling points are:

Reducing "bad" cholesterol in the blood naturally to a minimum. This means preventing the occurrence of diseases associated with it.
At least a third reduces the likelihood of diabetes.
In women, the risk of getting a breast tumor is noticeably reduced, in men - prostate cancer, in both - oncology of the intestine.
Without medical intervention (including medications), the gastrointestinal tract normalizes.
The risk of developing glaucoma drops to almost zero.
Strengthening the skeleton and joints prevents the development of osteoporosis, arthritis and rheumatism.
V geometric progression immunity is growing: “walkers” do not catch the virus even in the midst of epidemics.

True, to achieve such results, daily walking is required. The benefits of one-time walks are much lower.

How much do you need to walk?

The average person who leaves home only to take the bus to work and the tram to the store takes no more than 3,000 steps on a working day. This is so small that unpleasant consequences for the body can be considered secured.

If a person is more conscious and travels to work (located nearby) on foot, he steps about 5 thousand times. Better - but still not enough. In order not to lose this given by nature, it is required to take at least 10 thousand steps daily, which will be a distance of about 7.5 km. With an average speed of movement, you need to travel for about two hours - and your health will not leave you.

Where and how is it better to walk?

It is advisable to choose the right places for walking. Naturally, if you combine walking with going to work, you will not be able to adjust the route too much. However, walking in your free time allows you to choose a “useful” trajectory of movement. Parks are best suited for these purposes: there is gas-free, clean air, fairly flat paths that are quite suitable for walking, plus at least some kind of nature. If there is no park nearby, choose a route away from transport arteries. At least in the courtyards of houses.

In addition, the benefits of walking are observed only if the person walks vigorously. When you wander slowly and sadly, your body works in a mode not much different from the rest mode.

No special walking equipment is required. The only thing worth paying attention to is shoes. Slippers or heels are clearly not suitable for a long and brisk walk.

Only fresh air!

I would also like to note that walking down the street can in no way be replaced by using a treadmill in a sports club, even in the most intensive mode. You only need to walk outside: here you get your dose of sun, which makes your body produce vitamin D. Without it, the healing effect will be much lower, although the weight loss will remain at the same level. And you do not need to excuse the clouds. Even on a cloudy day, the sun's rays are enough to stimulate the production of a valuable vitamin in the right amount.

How to train yourself to walk?

Laziness, they say, is the engine of progress. But it is also a stopcock for maintaining physical fitness. You don’t want to make unnecessary gestures, and the person begins to justify himself with a lack of time or other objective circumstances. However, you can gently force yourself to start walking. The methods are simple and feasible.

If your office is two stops from home, walk to and from work. If you can’t do without a trip by transport, get out of it one stop earlier when traveling by metro and two stops earlier if you travel by minibus, tram or trolleybus.
Do not take your “brakes” with you to work, take a walk for lunch in a cafe. And not the closest.
Forget the elevator. Let you live on the 20th floor - walk. To begin with, only down, with time and home, go back up the stairs. In addition to losing weight, improving health and developing a “breather”, you will also gain elastic buttocks by the summer, with which you are not ashamed to appear on the beach even in a bathing suit with a thong.

Having appreciated all the advantages of walking, each person should make the first effort on himself and maintain it throughout his life. Unless, of course, he does not want to remind himself of a ruin in his shallow old age and regret the missed opportunities. After all, walking is just fun. If you can't walk aimlessly, challenge yourself to walk to the beach, a museum, or your favorite coffee shop. Or find a like-minded person with whom it will be interesting to talk during a walk. Or get yourself a dog.

Benefits of daily walking for health

1. Promotes Heart Health

2. Promotes weight loss

Walking is a great exercise to lose weight, it's 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 traveled by public transport in the city. After 8 weeks, weight measurements were taken, and it turned out that more than 50% of the participants lost an average of 5 pounds. You may also find it a good idea to go somewhere back and forth instead of getting into the car.

3. Regulates blood pressure

Walking can also lower blood pressure. Researchers at Wakayama Medical University, Japan, conducted an experiment involving individuals with moderate hypertension in which 83 patients took 10,000 steps every day for 12 weeks. By the end of 12 weeks, they had a significant reduction in blood pressure, as well as improved endurance. Even if 10,000 steps a day is beyond your power, walk at least 60 minutes every day, and this will certainly benefit your pressure.

Learn more about how to lower blood pressure at home without the use of pharmaceutical preparations.

4. Fights cancer

Cancer has claimed over 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 a few pounds of fat, thereby reducing the risk of cancer. It turned out that there is no doubt whether walking is useful for those undergoing cancer treatment, as it alleviates the side effects of chemotherapy. It may also reduce the risk of breast cancer.

5. Improves blood circulation

6. Reduces the risk of diabetes

7. Strengthens bones

8. Strengthens muscles

9. Improves digestion

Poor digestion can lead to intestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Thus, it is very important to keep the 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 great. It will help you lose weight and also aid in digestion.

10. Strengthens the immune system

11. Prevents dementia

12. Increases lung capacity

Walking can also increase lung capacity. When you walk, you breathe in more oxygen than when you are at rest. This increased exchange of oxygen and carbon dioxide can affect lung capacity, which also contributes to endurance and exercise capacity. The best thing about it all is that you don't even have to run for it. It is enough just to walk at an average pace for 60 minutes (with breaks, of course!).

13. Slows down aging

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 it is to go out and walk for 10-15 minutes in the morning sun without worrying that the body will be harmed.

Learn more about what vitamin D is for and how to get enough of it.

15. Relieves stress

16. Uplifting

17. Improves memory

Japanese scientists have found that walking has a beneficial effect on the memory of elderly patients. Physical exercise helps increase the size of the hippocampus, while sedentary lifestyle reduces it, leading to memory loss. Try to walk every day, it will significantly improve your memory.

18. Increases Productivity

19. Gives a creative boost

20. Helps to make new acquaintances

From this list, it is clear that walking can improve your health in many ways, but what preparations do you need to make to start your daily walks? Let's find out what you might need.

What do you need to start walking?

To start walking, you need a few basic things. Here is the list:

Walking shoes
Comfortable clothes
Water bottle and energy bar for long walks
If you decide to walk to the office, put on your office attire and a pair of comfortable shoes that you can change into at work.
Raincoat
Motivation is absolutely essential for at least the first 5 days.

Below you will learn how to keep your motivation for daily walks at a high level.

How to stay motivated to walk?

Ask a friend to join you in your new activity.
Walk your dog in the morning or evening.
Take a walk with family or friends in the evening or after dinner.
Walk to the nearest store or cafe.
Think about how much money you can save by walking.
Use the planner to determine the best walking route, measure your heart rate, calories burned, use a pedometer, and more.
Explore different routes every day.
Join a walking group.
Go hiking.
Go to social events.

If you are new to walking, it will be difficult to overcome long distances at once. Therefore, break the walk into stages. Start with 10 minutes every day. Gradually increase their duration up to 30 minutes. Then you can walk 30 minutes during the day and 30 minutes in the evening. You should also gradually increase your walking speed. Once you're comfortable, try to walk at least 10,000 steps a day. If necessary, take breaks during the process. And, of course, don't forget to drink water. Here you will learn how much water you need to drink every day to maintain health.

Now that we've made it easy for you by telling you about the benefits of everyday walking and all the health benefits, all you need to do is go for a walk, stay motivated: put on comfortable shoes and go outside, it will be much more useful than sit at home and watch TV. Good luck!

Health is the most valuable thing a person has. You need to take care of him always, without waiting for problems to appear. The most affordable way to improve the body is walking. In this article, we will analyze the usefulness, varieties and principles of walking.

What are the benefits of walking?

The benefits of hiking can hardly be overestimated, they are able to:

Improve health and general state organism.

Research shows that walking helps reduce the risk of heart disease and vascular diseases three times.

In addition, thanks to an active lifestyle, bones are strengthened, blood pressure is regulated, muscle tissues are toned, and sleep patterns are normalized.

Walking for several hours daily, you can reduce the risk of oncological neoplasms in the mammary glands and eliminate pain in the lumbar region, which were previously chronic.

Partially replace sports and help reduce excess weight.

Walking increases the heart rate, which increases blood flow and improves oxygen supply to the muscles. While walking, calories are burned 5 times more than when at rest.

Prolong youth.

Aging is associated with high level the content of special proteins in the body that contribute to the development of inflammation and all kinds of "senile" diseases. By walking every day, you can reduce the amount of such proteins and keep youth as long as possible. Vigorous walking increases the life expectancy of a person in a ratio of 1: 2, that is, walking 1 hour, you can get an additional 2 hours of life.

Cheer up.

The benefits of walking, even for half an hour, are the effect of raising self-esteem, a positive effect on mood, distraction from negative thoughts and energizing. Arranging walks in the fresh air, there are all the prerequisites to get rid of the impending depression. This happens due to the release of endorphins and neurotransmitters during the release of adrenaline.

Increase the functionality of the brain.

Mental abilities are improved as neural connections are strengthened. The benefits of walking are manifested not only in the left hemisphere, which is responsible for analytical work, but provides a wide field for the realization of creative potential. It has been experimentally proven that the ability to generate ideas increases by 60%.

Save.

A nice bonus to all the pluses of walking on foot will be their "free". In addition to comfortable walking shoes, there are no more restrictions, it does not require financial investments. No need to buy a subscription or pay for the services of a coach. All it takes is a little effort on yourself to turn walking into a daily hobby.

What are the types of walking?

There are many types of walking. Among them:

walking in place;
on foot;
Scandinavian;
sports;
energy;
up the steps.

Let's take a closer look at some of the types.

On foot

A person walks all his life, such is his physiology, unless, of course, there are serious health problems.

The main thing in this type of movement can be called gradualness and periodicity. Gradualization consists in starting with shorter and slower walks with a gradual increase in the time interval and speed.

Discount must be made on the state of health and age. so young and healthy people should focus on the speed of movement, and the elderly - on the duration.

Frequency should be understood as the preference for systemic walks, since walking "from time to time" will not bring the expected result.

The main benefit of walking is the improvement of the whole organism as a whole. Thanks to walks, you can significantly improve your well-being and improve the quality of life.

nordic walking

This variety consists in movement based on two ski-like poles. When walking, you should slightly push off from them.

A feature of Nordic walking is the involvement of most muscles, only 10% are not included in the work.

The benefits of Nordic walking are:

improving the work of the heart muscle;
enhanced ventilation of the lungs;
strengthening of muscle tissue.

In order not to harm your health, you should choose the right sticks. Their size is calculated by the formula: P * K, where P is the height of the athlete, and K is a constant coefficient equal to 0.68.

Race walking

This style of walking is distinguished by speed. You must try to move at the highest possible speed. In this case, you can not go on a run, that is, at any time one of the feet must touch the ground.

The benefits of walking in a sports style are provided by a general strengthening effect on the body; with such a movement, a person gets tired much less than when running.

Girls should pay special attention to race walking, because it contributes to the creation of beautiful feminine outlines of the figure.

How to walk correctly?

You need to know how to walk correctly. It's not just about rearranging the legs and moving in space. For walking to be beneficial, it is important to adhere to some rules.

Do you need a warm-up

Before starting hiking, as well as sports or Nordic walking, you should prepare the muscles for the load. To do this, at least a minimal warm-up should be done. It may include the following groups of exercises:

Initial.
- swing your legs;
- shallow squats;
- jumping in place.
Intensive. Includes stretching exercises:
- wide steps with body fixation;
- springy squats.

What to keep pace

Wellness walking involves several speed modes:

Slow. Makes no more than 3 km/h. This type is recommended for use by people with poor health or in the period after illness.
Average. The speed can vary from 3 to 4 km/h. It is preferred as an initial stage for untrained people who do not yet have experience.
Fast. The speed can be increased up to 5 km/h. Recommended for people with no health problems.
Very fast. A person moves 6 kilometers in 1 hour. Suitable for healthy, physically developed and trained people.

How to finish

Walking should not be interrupted without preparation. Just like before starting a walk, you should do a few gymnastic exercises. In this case, it will be moderate walking and exercises to relax the muscles that were overstressed during the walk.

Who can't walk?

The benefits of walking are great, however, there are conditions when, out of ignorance, you can harm your health. Contraindications include:

Recent surgeries. There is a risk of suture divergence and increased pain due to increased physical exertion.
Exacerbation of chronic diseases.
The presence of pathologies in the musculoskeletal system. Short walks are possible only with the permission of the attending doctor.
Increased blood pressure.
Development of infectious processes.

How much should you walk every day?

To maintain health, you need to walk daily, and not from time to time. To begin with, it is enough to get out early when traveling to work or home, to a stop earlier than necessary.

In addition, it is better to calculate the walk not by kilometers traveled, so that there is no desire to unnecessarily accelerate, but by the time spent on the road. Half-hour or hour walks at an average pace in the fresh air are considered optimal and most effective.

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Those who want to put their body in order will always find a way to do it. Some are looking for excuses: the fitness center is closed, today is a holiday, I'm sick, etc. Nevertheless, the most affordable way to bring your health and body in order is to start intense walks. What are the benefits of walking for women, what you need to know about this sport and how not to harm your health?

Running or walking?

Experts agree that these two disciplines are practically the same in terms of the principle of operation. The same muscles and joints work. Only people who have more endurance and fitness can take up running.

If the benefits of walking for women (reviewed later) are achieved, there may be a need to move to a faster discipline. No matter how intense the walk may be, the body can develop a habit and not get the exercise that is required. You should start running if you are not overweight. Otherwise, the cardiovascular system and joints are harmed.

According to doctors, an hour-long intensive walk will bring more benefits than running for 30 minutes.

Benefits of walking

According to the British Department of Health, you need to walk 10,000 steps a day. The Japanese do not expect such statements and move all the time on foot. That is why they live up to 82 years (on average). The Russians would rather ride in a car, and hide sports equipment in the far corner. Therefore, they live up to 67 years.

The advantage of walking is to maintain the normal functioning of the body. Proven for the heart: the risk of getting sick is reduced for those who walk at least 3 km a day. The level of bad cholesterol decreases, and for older women, walking becomes a rescue and prevention of osteoporosis.

Thanks to intensive walking training, you can not only save muscle mass, but also increase it with some variations.

Proven benefits of walking for the spine. The fact is that thanks to such training, the joints become stronger. Walking prevents the deposition of salts and the appearance of arthrosis.

Walking for weight loss

There are many reasons to start with hiking. Everyone has her own. It is important for someone to maintain their health by walking 10,000 steps. Some people want to lose weight.

The benefits of walking for women for weight loss is that there is no need to visit the gym and work out there to exhaustion under the strict guidance of a trainer. Rigid diets also disappear, although nutrition needs to be balanced.

Doctors recommend starting at a speed that is comfortable for the body. However, "turtle" walks will not help those who are obese in achieving a slender figure. Yes, the soul will be comfortable, general well-being will improve, but nothing more. Fitness instructors are of the opinion: the pace of movement should be at the limit. Only then can results be achieved. The latest version's arguments are as follows:

Slow walking will lead to fatigue, a person will not see the results and will give up a thankless task.
Professional walkers for every 50 km (at high speed) lose about 5 kg.

To get rid of extra pounds, you must adhere to a speed of 6 km / h. The duration of the workout is 45-60 minutes at this pace. If the diet is not changed, and walks are made in this mode for a month, then 3-4 kg will go away without a twinge of conscience. If you combine such training with a proper and balanced diet, then the effect will be more pronounced.

To make the benefits of walking for women for weight loss obvious, you need to follow some rules:

Walk at least 10 thousand steps or 6 km per day.
Walking should be done in comfortable shoes, for a long time and often.
The pace of walking should be intense. Coaches advise to overcome the first kilometer in 10 minutes. Then pick up the pace.
The step is taken from heel to toe.
Hands and feet are synchronized. What does it mean? Right foot goes forward left hand- in the same direction.
The minimum walking time for weight loss is 45 minutes.
Fitness trainers advise taking walks in the morning. It is at this time of day that fat is burned most actively. However, there is nothing to worry about if the walk takes place in the evening.
Do not use the elevator and take the stairs. If possible, overcome hilly sections of the path.
Develop a habit In 2 weeks, this is quite feasible.
To maximize the benefits of walking for weight loss, you need to do light gymnastics and stretch your joints before training.
During the walk, it is advisable not to stop.

Walking for those who….

Elderly people also need to take care of their health. The benefits of walking for women in old age are accompanied by an improvement in overall well-being. During the walk, you need to monitor the rhythm of the heart and breathing. If shortness of breath appears, you need to slow down. The speed gradually increases as breathing is restored.

Older people need to walk for an hour if they feel good. The initial speed should not exceed 70 steps per minute. After 2 weeks, the pace increases. His figure reaches 110 steps. The benefits of such walks for people in old age is to relieve fatigue and eliminate stress.

Some may like Nordic walking. Such a sport is not just exercise. Doctors call it complete physical therapy. It is even used in rehabilitation centers.

healthy walking rules

These tips are not only for those who consider themselves a beginner, but also for those who are experienced in this sport:

Walking (as well as any kind of fitness) with a gradual increase in load. Experienced trainers recommend that at the initial stage, follow the execution technique, and not high speed. Otherwise, a burnout effect appears. At first, you need to strive for a longer duration of walks. In this mode, endurance appears.
Subsequently, it is necessary to increase the pace by reducing the time spent on training.
After 2-3 months, your pace can be brought up to 110-120 steps per minute. Trainers call progress up to 130-140 units the ideal speed.
The benefits of walking for women are manifested when an hour is devoted to sports every day. The minimum below which you can not fall - three times a week for 45 minutes. If the break is more than 3 days, it is necessary to reduce the speed and increase the duration of the walk.

Going for a walk immediately after a hearty breakfast or dinner is highly discouraged. After eating, 1.5 hours should pass (as in any sport).

Varieties of walking

If the benefits of walking for women are proven in personal experience, then it is worth diversifying your workouts. To shape your buttocks and abdominal muscles and burn the most calories, you can look at a new kind of fitness. This is race walking.

The technique of this style is frequent and short steps, speed and swiftness. Trainers note that the principle of this type of fitness is that you need to step on an imaginary line, and your hands should move back and forth, like a pendulum.

An interesting option to diversify your workout is walking up. It doesn't matter if you're going uphill or walking up the stairs. This workout will strengthen your ankle and thigh muscles.

Another variation of walking is to walk and tighten your buttocks at the moment when the toe leaves the ground. It must be remembered that at this moment the lower back should be relaxed.

And finally, walking backwards. It allows you to strengthen the muscles of the back and buttocks. The position of the body is as follows: you can’t lean forward and slouch, your hands are on your belt, and your stomach is pulled in. You need to be careful and attentive, because there may be pits or bumps on the path.

A few nuances

So that the result is not long in coming and serious damage is not caused to health, you need to follow a few rules:

Correct posture. What is meant? A straight back, shoulders pulled back, a retracted stomach and an even head position.
When walking, the foot "rolls" from heel to toe. Why should this rule be followed? First, the number of calories burned doubles. Secondly, the load on the spine is reduced.
You need to look straight ahead. Stepping forward and looking under your feet is wrong.
If walking is expected to be intense, then talking in the process is strictly prohibited. Breathing should match the rhythm of the step. Note: Breathe through your nose. Especially in winter, when low temperatures and gas pollution in city streets contribute to the development of diseases.
What is the use of walking if you do not control the heart rate (heart rate). Especially it is worth paying attention to those who have health problems. The intensity of the load decreases if tingling appears in the side or the person suffocates. In this case, the pace must be reduced, but do not stop walking.
Mild shortness of breath is acceptable. This suggests that the body receives the maximum load.

Walking is the easiest of all sports. It does not need to spend a lot of energy, and the effect is quite high. Walking has a health-improving effect on the body, raises muscle tone, strengthens bone tissue, develops coordination of movements, and stimulates metabolism.

First of all, it stimulates the work of the heart muscle (myocardium). Doctors have proven that if a person walks every day, at least for an hour, the risk of this kind of disease is reduced by 70%. Walking promotes weight loss, has a beneficial effect on the nervous system. In addition, with it, lactic acid does not accumulate in the body.

Walking can be divided into two types: fast and calm. Calm is more suitable for older people, it just keeps the body in good shape. In addition, you can increase the time of classes up to two hours. Fast walking will put a load on the muscles, develop bone tissue. Combining two types of walking, you can adjust the load at will and well-being. Indeed, first of all, it is necessary to increase the tone, to cheer up and improve health.

Walking can be like independent view sports, as well as a general developmental, preparatory exercise before practicing other sports. In this case, you need to spend less time on it.

This type of physical activity can be considered the safest type of physical activity. It is within the power of almost everyone - from a teenager to an elderly person. Now it has gained incredible popularity in European countries and America as a means to combat physical inactivity and its attendant problems. A few years ago, an Irish health organization launched the Health Trail project, which aims to get as many people as possible into walking. Finland, Sweden, Denmark, Canada and Germany have already joined this project. In Germany, mass walks are organized on certain days, in which thousands of people participate.

Fast walking is also good for a reduced emotional background, an oppressed, depressed mood. In the process of walking, as well as during other loads (running, swimming, etc.), endorphins are produced in the body - hormones that have a positive effect on the psyche. It is also useful for short distances. However, to strengthen the cardiovascular system, classes should be continuous with a high pace of movement.

Over time, the habit of walking quickly can become motor automatism, especially if you use known routes of movement.

There are no contraindications for walking, even a hypertensive person can do it. Classes with it are recommended for many diseases of the cardiovascular, pulmonary systems, with nervous overstrain and even during rehabilitation periods. It has a strengthening effect on the entire body.