When, how much and how to walk to lose weight - tips for losing weight. Top benefits of hiking for a person

Hiking- This is a type of outdoor activity that is available to any person and brings great benefits to the body.

Benefits of hiking

Hiking cannot be called a sport in the full sense of the word. But nevertheless, they are no less useful than sports and at the same time have many advantages.

Walking is one of the most accessible options for physical activity. Walking does not require any material investments, no need for a gym, simulators or special equipment. It is also very convenient that there is no attachment to a specific training time - you can choose both the time and the place for walking. Depending on how you feel, you can independently set the volume and pace of the load.

Walking has no contraindications for the health and age of a person, so it is suitable for everyone. This is the least traumatic type of physical activity. Walking is especially useful for office workers who spend all day sitting in a chair. Walks can be combined with communication with children, friends or walking with pets.

In addition, walking in the fresh air in the park, forest, on the banks of the river is an observation of the beauty of nature. They have a positive effect on the mood of a person, give positive emotions and add mental strength.

Health benefits of walking

Despite its simplicity and routine, walking brings great health benefits to anyone. Here's how hiking affects the state of our body:

• During a walk in the fresh air, all organs of the body are more intensively supplied with blood and receive more oxygen.
• When walking, almost all the muscles of our body are involved. The muscles of the arms and legs, joints, and spine are especially strengthened with such movements. A small but constant load has a positive effect on their condition.
• Long walks strengthen blood vessels and heart muscles
• Hiking in nature has a positive effect on the state of the nervous system, improves the psycho-emotional state of a person, relieves stress and tension, gives vigor and energy.
• Walking improves the condition of the respiratory organs, since when walking in the fresh air, the lungs are intensively supplied with oxygen, cleansed and healed.
• Daily walking lowers blood cholesterol levels, which is especially important for older people.
• Regular walking reduces the risk of developing diabetes
• Calm walking improves the functioning of all organs of the gastrointestinal tract, improves digestion of food and metabolic processes.
• Regular walking strengthens the human immune system, has a hardening effect and increases the overall endurance of the body.
• Intensive walking promotes weight loss and improves the appearance of the figure by strengthening muscles (while walking at a moderate pace, the body burns about 9 calories per minute).
• Walking outside in the evening helps fight insomnia.

How to organize a walk

Doctors advise walking daily, but if this is not possible, then it is advisable to set aside at least 3-4 days a week for this. Walking time should be at least 30-40 minutes. It is recommended to do this in any weather, picking up clothes for the season.

The greatest health benefits come from walking at a brisk pace. It is recommended to alternate the stages of the walk - first at an accelerated pace, then at a calm pace, and repeating this several times. But if walking in an enhanced mode is difficult for health reasons, then you should stop only at calm, measured walks. Breathing while walking should be even. If you feel shortness of breath or heaviness in the heart, then you need to slow down the pace of the walk. You need to finish the walk with a slow, calm step.

If you are poorly physically prepared and have not been involved in sports for a long time, then even walking should be started gradually so as not to overload the body. Start by walking a distance of 2-3 kilometers daily at a relaxed pace. Then every week you need to gradually increase the pace and duration of the walk. At the beginning of classes, the pace of walking can be up to 100 steps per minute, after 1-2 months - up to 120 steps per minute (this speed is called a marching step). To measure the distance traveled, it is convenient to use a pedometer. Doctors believe that a healthy person must walk about 10 km every day to maintain physical fitness. Walking on hilly terrain rather than flat ground is more beneficial for muscle training.

When walking, watch your posture, try to keep your back straight, head straight. Shoulders should be relaxed and relaxed. With each step, the foot must be lowered to the heel, and repelled from the toe. Choose comfortable shoes and clothes that will make walking as comfortable as possible.

If it is not possible to allocate time for walking every day, then you can try to find an opportunity to walk more during the day. For example, during your lunch break, do not sit at the monitor, but go outside and walk around the neighborhood. If you take public transportation home from work, try getting off one stop early and walking the rest of the way. If possible, do not use the elevator, but go up and down the stairs. Walking up stairs is also an additional cardio workout.

Hiking

Hiking (trekking) is a type of hiking, which is hiking over long distances. In addition to walking directly, trekking is also focused on exploring the area and sightseeing. This type of active activity is already close to sports training and requires more endurance and certain physical fitness from a person. Therefore, people with good health take part in hiking trips. Travelers on their feet have to carry heavy backpacks with the necessary things.

Trips can be either one-day or multi-day. The route of the hike is laid along a well-known area, so that it passes close to settlements. Usually tourists move at a fast pace for 40-50 minutes, after which they stop for 10-15 minutes to rest. Hiking is an excellent form of outdoor activity that improves health, increases physical fitness, endurance of the body and gives many new experiences.

Links

• Walking as an easy way to rejuvenate, article on the beauty portal MyCharm.ru

Walking is carried out as a result of the 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. Different muscle groups of the legs work, the activity of which ensures the tone of the whole body.

When walking, the body simultaneously moves the legs in three planes: vertical, longitudinal, transverse. The faster the pace of walking, the higher the amplitude of vertical movements, the more active the work of the ligamentous-muscular apparatus, the more intense the energy consumption.

The work of the legs when walking activates blood flow: the blood intensively enriches the internal organs with oxygen, accelerating metabolic processes.

What are the benefits of walking

Regular walks in the fresh air strengthen health and improve well-being:

• Respiratory, muscular, cardiovascular systems are strengthened.
• Muscle activity improves blood flow through the veins. The result is the prevention of varicose veins, the removal of toxins from the body.
• Active energy processes get rid of fats: 15 min. average pace (1.5 km) burn 100 kcal.
• The benefits of walking for men are due to the fact that stagnant processes in the pelvic area are removed.

The benefits of walking are in the prevention of somatic diseases, physical inactivity, diseases of the musculoskeletal system. Regular walking increases immunity, endurance, has a positive effect on mental health, and improves sleep.

Running or walking?

The transition from walking to running is advisable when walking has become a habit and strengthened the body. Running is recommended at a normal weight. Loads with excess weight will harm the joints and heart.

What are the benefits of walking compared to running? Doctors say that an intense walk for one hour is more beneficial for 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 walks according to their well-being. 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 insufficiency;
• high blood pressure;
• chronic kidney disease, diabetes;
• the threat of retinal detachment, glaucoma;
• colds and other acute diseases.

When, how and how much to walk

Walking for health is based on three principles:

1. "Do no harm". The intensity and duration should correspond to the state of the organism.
2. Graduality. The pace, time and duration increase without sudden loads for the body.
3. Regularity. The ideal frequency of walking is daily. A valid option is 3-4 times a week for at least 30 minutes.

When to walk

Is always. Including the way to and from work. If the work is far away, accustom yourself to walk several stops. Morning exercise invigorates before a working day, evening exercise strengthens sleep.

In summer it is better to go in the morning or evening hours; in winter, frost stimulates a fast pace, which means a good load on the body (excluding abnormal temperatures).

How and how much to walk

Depends on physical condition. An untrained body will receive a charge from walking (4 km / h, low intensity, comfortable speed, pulse does not exceed 80 beats / min.). Duration from 20 min. at the first stage up to 30-40 min. in a few weeks/months.

The duration of walking to achieve a healing effect is from 35 minutes (tempo up to 7 km / h, pulse - 65-80 beats / min.). This walking is accelerated, training, giving a healing effect. The benefits of brisk walking are as follows:

• the risk of diseases of the heart and blood vessels is reduced;
• body weight decreases;
• blood pressure stabilizes;
• improves physical endurance;
• increase the aerobic capacity of the body.

The duration of the stage is from several months to a year, until the intensity of walking for 6-10 km ceases to tire. Further, maintaining physical fitness, including regular health-improving 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 exercise for the main body systems. It can be used both for general strengthening and for increasing endurance. The effect is about the same as that of 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 - the interval between blows of the right leg).

Walking up the stairs of a high-rise building is the easiest way to correct your well-being. Where to begin? With the fact that to prefer the entrance to the elevator ascents and descents along the flights of stairs.

The option is more difficult - to climb past your site to the last floor, stepping on the steps in a row. The main syndrome of vertical movement is pain in the calf muscles. When the muscles stop reacting painfully, shortness of breath stops, and the heartbeat does not increase, the ascent must be made more difficult: stand on the steps on your toes, later - step through the step.

The benefits of walking up the stairs are in the development and strengthening of the muscles of the legs, the stabilization of blood pressure, and 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 timing of reaching this time is individual for each individual.

The benefits of walking are not associated with a dedicated time. All you need to do is forbid yourself to use the elevator, ignore the escalator if there is a staircase nearby; refuse transport to and from work at acceptable distances.

Walking around Moscow

Tired of sitting at home? Then let's go for a walk! We present you a selection of the most beautiful places for hiking:

Including observation deck, embankment, Moscow State University, the area around Moscow State University.

Location: Moscow, metro stations Universitet, Vorobyovy Gory

2. Park "Tsaritsyno"

Architectural and historical complex

Location: Moscow, metro stations "Orekhovo", "Tsaritsyno"

Pond near st. Malaya Bronnaya

Location: Moscow, Mayakovskaya metro station

4. Sokolniki Park

Including ponds.

Location: Moscow, Sokolniki metro station

Chistoprudny Boulevard, the territory from metro station Chistye Prudy to the pond

Location: Moscow, Chistye Prudy metro station

6. Park "Kolomenskoye"

State United Museum-Reserve Kolomenskoye.

Location: Moscow, Kolomenskoye metro station

From Arbatskaya metro station to Smolenskaya metro station, including cafes, adjoining houses, lanes, monuments and more.

Location: Moscow, metro stations Arbatskaya, Smolenskaya, Biblioteka im. IN AND. Lenin"

Exhibition center, including cafe, ferris wheel, etc.

Location: Moscow, metro stations "VDNKh", "VVTs"

Located between the streets of the Soviet Army, Olympic Avenue and Suvorovskaya Square. Monument of garden and park art.

Location: Moscow, Prospekt Mira, Tsvetnoy Bulvar, Novoslobodskaya metro stations

Including the temple itself, the square near the temple, a monument to the Emperor of Russia Alexander II

Location: Moscow, Kropotkinskaya metro station

Views of fountains, trees of love with locks. It connects Bolotnaya Square with Kadashevskaya Embankment. From the side of Bolotnaya Square, the bridge goes to the monument to I. E. Repin, from the opposite side - to Lavrushinsky Lane

12. Tretyakov Gallery

Including Lavrushinsky lane, fountain, Tretyakov Gallery.

Location: Moscow, metro station "Tretyakovskaya"

Memorial complex "Victory Park", the park around it, the Central Museum of the Great Patriotic War.

14. Neskuchny garden

One of the oldest parks in Moscow, consists of three estates of the 18th century, there is an "Alley of Love".

Location: Leninsky Prospekt, 30, Leninsky Prospekt metro station, exit to the Spartak store, then 5 minutes walk to Leninsky Prospekt or Oktyabrskaya metro station and on tr. 4, 33, 62 to the stop metro station "Leninsky Prospekt"

15. Kuskovo Park

The Kuskovo estate is an architectural and artistic ensemble of the 18th century, a park, ponds.

Location: metro station "Ryazansky Prospekt", then bus. 133, 208 to the stop "Museum Kuskovo" or st. Youth, 2

16. Hermitage Garden

Monument of garden and park art.

Location: Moscow, Chekhovskaya and Tsvetnoy Bulvar metro stations, opposite Karetny Ryad street

Passes along the Moskva River, from the metro station "Park Kultury" to the street. Khamovnichesky Val, Vorobyovy Gory metro station

Location: Moscow, metro station "Park Kultury"

18. Pushkinsky bridge - Andreevsky bridge old

The pedestrian bridge connects the Pushkinskaya embankment of the Neskuchny Garden with the Frunzenskaya embankment.

Location: Moscow, Frunzenskaya metro station

It consists of two parts: PKiO Izmailovsky and Izmailovsky Forest Park, which are separated by the Main Alley

Location: Moscow, metro stations "Partizanskaya", "Izmailovskaya"

20. Botanical Garden

Ponds, paths, alleys, Japanese garden.

Location: Moscow, metro stations "Vladykino", "Botanical Garden"

Homestead, park, pond.

Location: Moscow, metro stations "Volzhskaya", "Kuzminki"

22. Pushkin Square

Including a monument to Pushkin, Pushkin cinema, fountains, Strastnoy Boulevard.

Location: Moscow, metro stations "Pushkinskaya", "Chekhovskaya"

23. Arc de Triomphe

Established in honor of the victory of the Russian people in the Patriotic War of 1812. Located on Victory Square (Kutuzovsky Prospekt) in the area of ​​Poklonnaya Gora.

Location: Moscow, metro station "Park Pobedy"

24. Manor Arkhangelskoe

The estate is located on the banks of the old river of the Moscow River in the Krasnogorsk district of the Moscow region.

Location: Moscow, metro station "Tushinskaya", bus. No. 549 or No. 541 to the stop "Arkhangelskoye" or minibus No. 151 to the stop "Sanatorium"

25. Tsvetnoy Boulevard

Fountain, sculptures, square. It runs from Trubnaya Square to the Garden Ring.

Location: Moscow, metro stations "Tsvetnoy Bulvar", "Sretensky Bulvar"

26. Historic Center

Alexander Garden, grotto in Alexander Garden, Red Square, Kremlin, St. Basil's Cathedral

Location: Moscow, metro stations Teatralnaya, Okhotny Ryad

27. River station

Through the Druzhby park and directly to the embankment itself near the Moskva River, the Northern River Port.

Location: Moscow, metro station "Rechnoy Vokzal"

28. Tverskoy Boulevard

Monument to Sergei Yesenin, square, fountain.

Location: Moscow, metro stations "Tverskaya", "Pushkinskaya"

Beautiful view of the Moscow River, near Bolotnaya Square and the Luzhkov Bridge. It starts from the western arrow of the island between the Vodootvodny Canal and the Moscow River, ends at the Maly Moskvoretsky Bridge. Serafimovich Street, Bolotnaya Square, Faleevsky Lane overlook the embankment.

Location: Moscow, metro stations "Tretyakovskaya", "Borovitskaya"

30. Kitay-Gorod

History Center. Within Kitai-Gorod there are such famous architectural and historical monuments as the Resurrection Gate, GUM, the Cathedral of the Kazan Icon of the Mother of God, etc.

Location: Moscow, Kitai-gorod metro station

Forest area in the west of Moscow, in the bend of the Moscow River, on an artificial island formed by the Khoroshevskoye straightening channel. It is connected with Marshal Zhukov Avenue by a road bridge.

Location: Moscow, Krylatskoye metro station

Museum-Estate Ostankino, pond, television center.

Location: Moscow, VDNH metro station

It is located next to the Spassky Gates of the Kremlin, connects Vasilyevsky Spusk, Varvarka Street with Bolshaya Ordynka Street.

Location: Kitay-gorod, Tretyakovskaya, Okhotny Ryad metro stations

It has 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 is more effective than diets and gives a more lasting 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. The most common cause of age-related death is 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, and so on - 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, which our life cannot do without, 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:

1. Reducing "bad" cholesterol in the blood naturally to a minimum. This means preventing the occurrence of diseases associated with it.
2. At least a third reduces the likelihood of diabetes.
3. In women, the risk of getting a breast tumor is noticeably reduced, in men - prostate cancer, in both - oncology of the intestine.
4. Without medical intervention (including medications), the gastrointestinal tract normalizes.
5. The risk of developing glaucoma drops to almost zero.
6. Strengthening the skeleton and joints prevents the development of osteoporosis, arthritis and rheumatism.
7. 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

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 do not 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.

1. 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.
2. Do not take your “brakes” with you to work, take a walk for lunch in a cafe. And not the closest.
3. 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.

Walking is not only pleasant, but also very useful. Find out what are the benefits of walking.

Benefits of walking

What are the benefits of walking for a person? They have a complex effect on different directions:

1. . While walking, fat deposits are actively burned, body volumes are reduced. So, for an hour of walking at a fast pace, you can lose up to 400 kilocalories, which is comparable to a full-fledged workout in the gym.
2. Training of the cardiovascular system. The heart during walks contracts faster, due to which its myocardial muscle strengthens. Regular intake can reduce the risk of a heart attack.
3. Normalization of the respiratory system, an increase in lung volume. You breathe faster and deeper, your lungs expand, which allows you to supply oxygen to all the cells of the body during breathing.
4. Improving the blood supply to literally all internal organs. Blood is pumped faster by the heart muscle and enters even the most remote areas, which has a positive effect on the work of the human body.
5. Walking daily will help control your blood glucose and cholesterol levels. Reduced risk of diabetes.
6. Strengthening the musculoskeletal system and prevention of joint diseases.
7. Favorable effect on the gastrointestinal tract. Walking normalizes the peristalsis of the intestinal walls, accelerates the process of digestion of food, and prevents the occurrence.
8. An effective and affordable method of hardening for everyone. Hiking has a general strengthening effect on the body, and contributes to an increase in resistance.
9. Muscle strengthening. After two or three months, you will find not only a slender, but also a toned, more prominent body.
10. Preservation of youth. Walking accelerates metabolic processes in the body, improves blood circulation and microcirculation, normalizes lymph flow and saturates all cells with oxygen. Such effects slow down aging.
11. Cheerfulness. A walk in the fresh air will relieve drowsiness, give a surge of energy.
12. Good mood. It has been proven that people who walk regularly are less likely to suffer from depression.
13. Relieve stress. Walking is wonderful.
14. . While walking, you can look around, enjoy the good weather and nature, listen to your favorite music or audio books, chat with a loved one or friend who has decided to keep you company.
15. Teaching discipline and responsibility. By making it a rule to walk every day, you will notice that it has become a habit, and you no longer look for excuses for yourself and do not try to put off walking until later.
16. Saving. Yes, yes, walks can replace workouts in the gym, especially if you supplement them with morning exercises.
17. Increased brain activity. Scientists have found that walking increases the volume of the hippocampus - the part of the brain responsible for concentration, information processing, memorization and memory. Walking regularly can reduce your risk of developing Alzheimer's disease.

Good to know! Literally everyone can walk, it is only important to choose the right pace and not overdo it. Walking is contraindicated after serious injuries of the legs or spine, with severe diseases of the respiratory or cardiovascular system.

Rules for useful walks

There are several principles that will make walking as useful as possible:

• Place. It is best to walk in the fresh air in the forest, or in another green and remote place from highways, factories and plants. Moreover, walking on rough terrain is more useful than walking on smooth asphalt.
• Time. It depends on your biological rhythms: some like to walk in the morning at dawn, others prefer evening walks before bedtime. But in the early hours of the morning the air is cleaner and the streets are less crowded.
• Duration of walks. Start with 10-15 minutes and work your way up to at least 30-40 minutes. But one-hour or even two-hour walks are even more useful, although not everyone manages to find time for them.
• Pace. It should be fast enough, but comfortable for you. If you start to choke, slow down.
• Distance. It depends on the speed of movement, but the optimal length of the route is 6-8 kilometers.
• Number of steps. A person needs to take about 10,000 steps a day to maintain health and maintain weight. But if you are actively moving, then during the walk you can walk less.
• Moderation. Don't try to walk long and fast to lose weight and improve your health. Start with small loads and increase them gradually. And don't overwork.
• Movement. The back should be straight while walking, the chin should be slightly raised. You can swing your arms a little without straining your shoulders. The leg first falls on the heel, and the push is done from the toe.

Walk regularly, competently and with maximum health benefits!