WALKING – THE KEY TO LONG-TERM FITNESS

Spread the love

Walking is one of the easiest forms of exercise. It is so obvious that we do it every day without thinking about it. It also provides a wide range of real benefits, as it can be operated almost anywhere. Unfortunately, scientists and health experts agree that people usually lack it and should walk much more.

Walking can have a very positive effect on our physiology. Find out more about its benefits and take some important steps that are the key to long-term fitness.

Health benefits of walking

Walking is one of the easiest forms of exercise. It is so obvious that we do it every day without thinking about it. It also provides a wide range of real benefits, as it can be operated almost anywhere. Unfortunately, scientists and health experts agree that people usually lack it and should walk much more.

Walking can have a very positive effect on our physiology. Find out more about its benefits and take some important steps that are the key to long-term fitness.

Walking is also ideal for beginners. It is not as invasive an activity as running, jumping or dancing. The body is not stressed, it works calmly and efficiently. These positives will certainly be appreciated not only by seniors, but also by individuals prone to joint pain, as well as anyone who tries to move from a sedentary lifestyle to a healthy lifestyle. Walking also benefits the heart and helps strengthen and tone the muscles of the whole body.

” Walking involves large muscle groups such as quadriceps, hamstrings and buttocks, as well as other muscles in the lower body ,” says Joanne DiFransisco-Donoghue, an American physiology expert. According to her, working with these muscles improves blood circulation, increases cardiovascular endurance and bone health, and reduces obesity and the risk of developing diabetes. Daily walking should also significantly contribute to lowering the level of “bad” LDL cholesterol and increase the level of “good” cholesterol, ie HDL. It also affects weight, overall fitness, and even mood.

In addition, if you go outside, you take advantage of the benefits of vitamin D, which we draw from the sun and which many people often lack. Recent studies have shown that vitamin D could provide protection against osteoporosis, high blood pressure and cancer.

Speed ​​matters

The benefits of walking multiply her speed. A 2012 study published in the BMJ Open found that intense walking 2-4 hours a week reduced the risk of diabetes, heart disease, metabolic syndrome and obesity by up to 50%. Researchers who have analysed exercise habits and health have found that exercise intensity is more important than exercise duration. In addition, walking in participants also suppressed compulsive appetites and tendencies to overeat, which is also essential for achieving and maintaining a healthy weight.

Compared to running, walking is also kinder to breath, not only for beginners. ” Although brisk walking and other more intense activities will help you burn more calories in the same amount of time, we still see significant health benefits from regular walking ,” said John M. Martinez, MD, a San Diego physician.

You can intuitively derive the intensity of the movement yourself with the help of two simple tests. You should be able to talk but not sing during a slightly intense activity. During intense activities, you will be able to say just a few words to breathe everything right. The intensity of movement can also be judged by time and distance. You should walk about 5 km or more in a brisk walk. A personal trainer or specialist will help with a more accurate analysis of pace and heart rate.

We are starting!

The beginning is one of the most difficult parts of the training regime. It requires changes in the daily routine, a determination to change well-established habits, to get up, etc. Laying out a precise training plan can help to succeed.

“I try to get patients to make walking on their to-do list for every work day ,” says Dr. Martinez. It also recommends walks with a partner or for the elderly, to walk at least during TV commercials.

You can also start with a stopwatch and a pedometer, which not only counts steps, but also analyses the distance by detecting motion. You can start with a 10-15 minute walk a day. An unnecessarily intense start could be uncomfortable and could discourage you. In addition, it can lead to injuries in inexperienced individuals. Instead, add an extra 5 minutes each week until you reach your destination.

And what’s next?

Walking can be everything the body needs to achieve and maintain physical fitness. If you walk efficiently and sufficiently. As soon as the established rhythm seems too easy – you will not sweat, you will stop noticing physical improvement – increase the distance, frequency or intensity.

And if the weather isn’t bad or you don’t want to go outside on dry and cold days, there’s nothing easier than using your favorite fitness center and walking on a treadmill. You will be in shape in any weather or season. With proper walking and the use of a belt, a specialized trainer will certainly be happy to help you, who can also help with a training plan in order to achieve your goals.

5 tips for more fun and efficient walking

If we are to succeed in something, we must especially enjoy it. We probably won’t last long for something that bores us to death. Suffering is not enough motivation to train. Make walking fun and enjoy the benefits that will come soon.

Turn on your music

Walking with your favorite music can really kick off and add flavor to the work. Denise Miccoli Trent, fitness trainer and founder of Comlete Wellness in New York, recommends creating playlists appropriate to the length of the workout. Instead of concentrating on the lessons, which can be annoying, you’ll be able to enjoy music from start to finish. However, in places with a high frequency, turn down the music significantly or turn it off completely. Safety comes first.

Invest in shoes

The great thing is that you don’t need any special equipment to walk. But you should be careful to choose suitable and quality shoes. Quality shoes support safety, comfort and the right technique. The rest of the body fits comfortable exercise clothes in colors that are pleasing to your eye.

Take the help of the app

Mobile applications can become a significant motivator. By recording your progress they give clear information about improvement, which in itself works as a reason to keep trying.

Take a walk after a meal

A refreshing 5-10 minute walk after a meal can prevent the tendency to overeat and feel difficult. After all, no one wants to walk around with a stuffy belly. Walking after a meal can even reduce hunger triglycerides and improve digestion.

Take the dog with you

A 2011 study of 5,900 adults, including 2,710 dog breeders at Michigan State University, found that up to 60% of participants who walked with their dogs met standard recommended exercise parameters. Only 1/3 of those who did not walk dogs showed similar fitness.


Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *