Is walking healthy at 60? Always a good mood. Three Principles of Walking

Do you like to walk? How many kilometers a day do you walk? Have you ever thought about it? I have prepared a short material and I invite you to read it in the hope that after that you will think about walking as a useful and enjoyable pastime.

We do not live in the easiest time to move quickly, and dependence on all kinds of means of transportation is growing every day. Cars, subways, buses, motorcycles are integral attributes of our life, without which it is difficult to imagine moving from point A to point B. In such conditions, we forget how useful and important it is to move on foot. And it’s no news to anyone that walking is an affordable, safe and easy form of physical activity. Therefore, I would like to expand on the topic of walking, reminding the reader that not only by car, subway, bus you can get to work or shop, and that saving time will not be worth the candle when it comes to health and well-being. Yes, and it must be added that moving on your own feet does a good job of putting your nervous system and thoughts in order.

Why is it necessary to walk

Let's give a few good reasons for persuasiveness:

Walking is an aerobic form of physical activity, in other words, the same sport as running, swimming, fitness, etc.
Hiking strengthens muscle tissues and improves performance. of cardio-vascular system.
When walking, the level rises, mood improves, sleep normalizes.
While walking, the risk of injury is extremely low.
Walking burns calories.
Walking is accessible and easy.
Suitable for people of all ages and has virtually no contraindications.
Walking does not require special training and equipment.
Reduces the risk of developing serious illnesses such as diabetes, atherosclerosis, glaucoma, osteoporosis, etc.

How much to walk

Before answering this question, it is worth mentioning the professor of the Japanese University of Health and Welfare of Kyushu Island (Kyushu University of Health and Welfare) Dr. Yoshiro Hatano, who, studying the problems of obesity, came to the conclusion that in order to achieve a fat burning effect It is necessary to cover a distance of 10,000 steps daily.

In 1965, Yoshiro Hatano presented his Manpo-kei device - a pedometer. AT literal translation The name means 10,000 step meter. This figure is most often found when studying information that reveals the fat-burning side of walking. But the required distance for each individual person will depend, first of all, on the goals set and the initial physical condition, and only then on the kilometers traveled.

For some, 5 km is a lot, but for some, even 10 km a day is not enough. So first you need an estimate. own capabilities, understanding the ultimate goals and, of course, just the desire to walk.

How fast should you walk

Walking speed, as well as walking distance - individual indicator. If you go just for inner satisfaction, then speed is not important. If the task is to lose weight by walking, then the speed of movement should be such that the pulse (HR - heart rate) is within the fat-burning threshold.

How to calculate your fat burning heart rate

The first step is to determine the maximum allowable heart rate. To do this, age must be subtracted from the number 220.
The second step is to keep the heart rate at 65-75% of the maximum.
For example, if you are 31 years old, then your maximum heart rate would be 220-31=189 beats per minute. 65% of 189 will be 123 or 142 if you take 75%.
With a heart rate of 123-142 beats per minute, you will be in your optimal fat burning zone. But this method not suitable for people whose heart rate differs from the norm, which for an adult is 60-90 beats per minute at rest.

But you should know that during aerobic exercise, which includes walking, the body begins to burn fat only after 30-40 minutes of activity in the optimal fat-burning heart rate mode. First of all, fats from muscle tissues are used, and only then fat reserves. Plus, the number of calories consumed should be less than the calories expended, i.e. you need to watch your diet. And if the main goal of walking is to lose weight, then a simple evening promenade with a leisurely step will not help you lose weight, but it will certainly cheer you up, improve sleep and well-being.

Types of walking

For a general understanding, we will mention the types of walking in order of least activity:

Wellness walking

The usual walking tour in any area. The duration of the movement does not matter. The average speed is 3-4 km/h. Max Speed depends on the tasks and goals of the walker.

Terrencourt

A resort and health-improving type of activity, which involves a pre-laid route in mountainous areas. Speed, distance, number of ascents and descents are predetermined. Typically, terrenkur is used in medicinal purposes and is carried out under the supervision of a physician.

nordic walking

View walking using special sticks. It is an independent sport. Almost 90% of the muscles are involved in the process of Nordic walking. An order of magnitude more effective than health walking. The duration and speed of movement are individual.

Race walking

An Olympic sport that uses a special technique for moving along a distance. The speed of movement in race walking is from 6 to 15 km / h. The distances of the distances in this discipline depend on the age, gender of the athlete and the venue of the competition (stadium or highway). Usually it is 3, 5, 10, 20 or 50 km.

The habit of walking

Walking is easy. This does not require a gym membership, expensive ammunition or special training. You can simply use, for example, the way from home to work, replacing transport with a walk, or take a walk at lunchtime or take a walk in the nearest park before going to bed - there are a lot of options. The main thing is to form a habit.

Include in your daily routine hiking starting from small distances. To start, 2-3 km per day is suitable. After a week, add a couple more kilometers, and on the third week, add the same amount. Thus, gradually increasing the number of steps taken, get close to the mark of 5-7 km per day. It's enough to feel positive effect walking on the body, a surge of energy, vivacity and good mood.

The key here is consistency and consistency.

How to count steps and distance traveled?

It is better to entrust the accounting of the distance traveled to special devices, such as a pedometer, smart watch or fitness tracker. Fortunately, there are plenty of offers on the market - for every taste, color and wallet, as they say. The cost of devices depends on the built-in functionality and the manufacturer's brand.
The alternative is dedicated smartphone apps, such as Google Fit for Android or Apple Health for iOS, that can be used without wearables.

The advantage of profile gadgets:

Activity measurement accuracy is higher than apps.
Ability to measure heart rate and sleep phase (not all devices have).

Application advantage:

If you have a smartphone, you can do without extra costs.

Hiking trails

So that walking does not seem boring, change your routes from time to time.

Use maps, plan your distance, look for new roads.

Parks, squares, embankments are great places to walk, but the route from one metro station to another, on the way to work and back, will also work.

Tired of the asphalt - go over rough terrain. Tired of descents and ascents - you can stupidly walk in circles around the nearby stadium.

A variety of routes will make the walk more interesting, increase motivation, and expand geographical knowledge of the area.

Walking shoes

The main guidelines for choosing walking shoes are convenience, comfort, ventilation, lightness and durability. However, these are obvious things inherent in the selection of any casual shoes.

If you get to walk 2-4 km a day on your feet, then there is no point in bothering too much - any comfortable pair of shoes will do, be it sneakers, sneakers or boots. But the longer the walking time and the longer the distance of the chosen route, the more pitfalls will surface if the wrong shoes are on your feet. For long walks the best choice- sneakers, but not all sneakers are the same and universal.

In running shoes, for example, the focus is on cushioning in the sole to reduce stress on the knee joints. Lightness and increased ventilation are also hallmarks of running shoes. This type of shoe is also suitable for walking, but rather in urban conditions and when moving on a flat surface (asphalt, concrete, treadmill, etc.)

The main characteristics of trekking shoes are ankle protection, a special tread shape and increased wear resistance. These shoes are focused on moving over rough terrain and are suitable for walking in forests and mountains.

Basketball and futsal sneakers are designed for the parquet floor of the gym and are not suitable for walking, especially for a long time.
Urban sneaker models from manufacturers such as Adidas, New Balance, Puma, Reebok are more casual shoes and are suitable for walking on asphalt, but not on long distances.

Ultimately, it's always best to check with the manufacturer for the explicit purpose. specific model, the declared wear resistance of the sole in kilometers, the possibility of using it in certain weather conditions and other characteristics that will help when choosing sneakers for walking or any other footwear.

A living example of the selection of sneakers for urban conditions and testing a specific model for comfort, wear resistance and suitability for long walks -

Walking is useful for any person, regardless of gender and age. It is important to determine what heart rate when walking will be the norm, and at what heart rate indicators you need to pay attention to your lifestyle and health status.

For a full healthy life, a person needs to move. When walking, complex neurophysiological and biomechanical processes are launched, in the aggregate, the work of which, in a health-improving manner, affects the entire body. When doing sports walking, almost all the muscles of the legs are involved, which leads to the tone of the whole body and positively affects the human pulse.

How does walking affect your heart rate?

When walking, the legs move in three planes: longitudinal, vertical and transverse, and the faster walking ( we are talking not about running, but about walking), the stronger the scope of vertical movements, the muscles work more intensively and the energy consumption goes faster. With active walking, blood circulation is more intensively activated, all organs with new force are enriched with oxygen and metabolic processes are accelerated.

Regular walks in the fresh air improve well-being and strengthen the immune system of a person of any age. The work of the cardiovascular, respiratory and muscular system. With regular sports walking, the muscles of the body actively work, which leads to improved blood circulation and has a positive effect on heart function, keeping the pulse normal.

The pulse after walking returns to normal within 10-15 minutes on average, depending on the intensity and duration of the walk. If after walking you feel strong heartbeat, the pulse rate jumps and does not calm down, then this clear sign the presence of a disease.

An active walk is a wonderful prevention of varicose veins and the removal of toxins from the body. Fats are burned while walking. In 15 minutes of fast walking, 100 kcal is lost.

During classes health walking it is necessary to monitor the pulse rate, you need to know what it should be in order not to overload your body with unnecessary loads. After all, a decrease or increase in heart rate in various diseases can adversely affect the state of the body. Therefore, we are talking about therapeutic walking, and not about running.

The norm in women

Fast walks are considered the most gentle sport. Walking is especially useful for women, the body is not overloaded strength training, the heart and blood vessels do not receive sudden and dangerous loads.

For women with diseases of the cardiovascular, respiratory, endocrine, nervous systems and disorders of the musculoskeletal system, a quick step is useful and safe for health.

The heart rate in the normal state in women from 25 to 35 years old should be from 60 to 100 beats per minute. This run-up in the testimony is associated with the physiology of each woman, the presence of various diseases.

A normal walking pulse for women should be between 100 and 120 beats per minute:

100 beats per minute is considered a normal indicator, and indicates that a woman is in good physical condition.
120 strokes makes it clear that you need to train your body more often, increase walking time and walking intensity.

Must be balanced, and over time, the woman herself will understand what maximum load she can give to her body.

When walking (up to 200 strokes), they say that you are greatly overloading your body. It is not useful and even poses a health hazard. Be careful and take care of your health, be sure to reduce the time and pace of walking, try to breathe deeply, letting the pulse calm down.

The norm in men

The development of technology and our civilization has led to the fact that the average man began to move less. Computer, internet addiction, private car and sedentary image life has led to the fact that many men have health problems, and the pulse rate is found only in young guys who lead healthy lifestyle life.

A normal walking pulse for men aged 25 to 40 should be around 100 beats per minute. Indicators slightly higher or slightly lower are not critical. If walking with a pulse of 120 - 130 does not cause shortness of breath, severe fatigue, dizziness, tingling in the heart area and generally feel normal, then you can continue sports walks with such indicators without risk to health.

Please note: “Heart rate may change due to more intense exercise or age.”

In men with diseases of the cardiovascular system, the pulse rate may be higher than the established norms. Regularly combining physical training with walking can lead to high heart rate in normal condition. Walking is especially indicated for men with diseases of the small pelvis, since stagnant processes in this area are removed during walking.

Norm for the elderly

Long walks are vital for the elderly. This sport is not capable of heavily loading the body, but it has a positive effect on it as a whole, so you can walk one hour a day at a brisk pace for almost any disease in old age.

Walking is especially useful for older people with diseases:

musculoskeletal system;
of cardio-vascular system;
hypertension;
with somatic diseases.

Walking is prescribed by doctors to almost all older people over 60 years old.

This walking technique is often used by older people, as Nordic walking, significantly reduces the load on hip joints and lumbar.

In the normal state, there is a strong run-up in the heart rate in the elderly: from 60 to 180 beats per minute. Again, this is due to the presence of various diseases and ailments of the body. Older people need to move in order to improve blood circulation and saturate all organs with oxygen. It is advisable to start walking on foot with a short walk - about 15 minutes at a quick pace. And as the load increases, increase the time.

Normal An elderly person's heart rate during brisk walking is considered to be from 110 to 120 beats per minute. In hypertensive patients and cores, the pulse rate may be too high. While walking, it is very important to normalize breathing: it is better to move at the same pace, doing deep breaths and exhale. You can start with a wellness and dosed walk and do not slow down until the time for walking exercises comes out. It is advisable to adjust the speed of movement on foot immediately. In addition to physiological processes, daily walks help to normalize sleep, improve mental health, improve immunity and stamina.

Norm for children and adolescents

It is vital for children to move, because excess energy needs to be put somewhere. Children's body work harder than an adult and metabolic processes also happens at an accelerated pace.

Brisk walking for a child is a great way to get rid of excess energy. It is also a great workout for all muscles.

Daily dosed walks are useful for children with diseases:

respiratory apparatus;
cardiovascular;
nervous;
digestive;
musculoskeletal system.

Yes, and absolutely healthy children walking in the fresh air at a brisk pace will undoubtedly benefit.

A normal pulse in a child from 3 to 6 years old should be from 90 to 110 beats per minute.

How older child becomes, the slower his heart rate.

For example, in children 8-10 years old, the pulse should be on average from 85 to 90 beats per minute, and in children over 12 years old - from 70 to 75 beats. The pulse rate when walking changes significantly, as we have already said, during physical exertion, the blood begins to pump more actively through the veins.

Special attention when counting the number of heartbeats, one should pay attention to the frequency of beats, as well as to their rhythm.

The minimum heart rate during sports walking or running in children is calculated by the formula:

X = ((220 - Y) - Z) * 0.5 + Z

Where the “Y” value is the age of the child. “Z” is the heart rate one minute before the start of the walk. “X” is the answer that you will receive when calculating.

There is a direct relationship between heart rate and physical activity. The longer and more intense the step, the higher the heart rate will be.

On average, a normal heart rate in children under the age of 10 when walking should be between 110 and 180 beats per minute. Again, these data may vary depending on the health of the child and his physical training. If the child is healthy, then increased rates 10 minutes after the end of the walk should return to normal. If the child’s pulse after an active walk does not calm down for a long time or its beat frequency is not rhythmic, be sure to undergo an ECG examination to get exact decoding heart rate.

Children in adolescence and young people also benefit from walking. For more than half of the day, this category of people leads a sedentary lifestyle, as they attend schools and other educational establishments. A walking heart rate between the ages of 15 and 20 is considered normal in the range of 75 to 140 beats per minute.

The indicators differ in the presence of diseases or physical pathologies which can affect heart rate readings.

Some young people believe that running is much more effective than walking, but this is not at all the case.

According to doctors qualified in the field of healthy lifestyle, an active one-hour walk with deep breathing, has the same positive effect as a half-hour jog.

It is important to note that when running with an increased load, all human organs work, and when walking fast, the load is balanced. It is with a quick step that you should start training the body; it is not recommended to immediately give strong loads.

Hiking is the easiest and most affordable form of physical activity, moreover, suitable for almost everyone. When walking, not only muscles work, but the body is also saturated with oxygen if the walk takes place in the fresh air, which is doubly useful.

You can choose any route, be it a city sidewalk, forest or park paths. For people with a lack of time for sports, it is enough to replace part of the path that they traveled by transport with walking.

Each person is engaged in walking in one way or another, someone overcomes hundreds of meters a day, someone walks long distance. Of course, short walks from home to transport or from car to work can hardly be called sufficient. physical activity. However, you can do it if you wish.

It has been noticed that during walks a person becomes more relaxed, emotionally balanced, focusing his attention on his surroundings and own feelings in the muscles. It is good for vision as the eyes finally rest from the monitor. Walking gives you the opportunity to be alone with yourself, thanks to which nervous system becomes stronger and more stable.

For example, jogging, which many choose to keep the body in good shape, lose weight, or just exercise in the morning, is not suitable for every person due to health conditions, age restrictions. But walking has much less restrictions. If you organize walks correctly, you can achieve good results.

The essence of walking is the work of several muscle groups at once, and the legs move in transverse, longitudinal and vertical planes. Due to the activation of neurochemical processes, walking has a beneficial effect on the body as a whole.

Walking has the following positive effects on the body:

lungs begin to work in full force;
improves blood circulation;
the heart and vascular system are strengthened;
oxygen delivery to all cells of the body is activated;
the respiratory system works better;
thanks to the increased blood flow, varicose veins are prevented;
the process of fat burning is activated;
beneficial effect on psychosomatics;
immunity increases;
endurance improves;
is the prevention of diseases of the joints, osteoporosis.

With regular walks, congestive processes of the small pelvis also disappear in men, and this leads to a decrease in the risk of such unpleasant disease like prostatitis.

If the goal of walking is to improve health, then it is suitable for any age and gender. The guideline for whether the load is sufficient for you personally should be your well-being. It is it that will tell you whether the route is chosen correctly, the complexity of the route, the duration of the walk, its speed. Hiking is especially indicated for:

reduced immunity;
lethargy;
prostration;
general weakness of the body.

However, walking is contraindicated for some people, namely, if they have such signs:

elevated arterial pressure;
arrhythmia;
pulmonary insufficiency;
previous stroke or heart attack;
diseases of the cardiovascular system;
chronic kidney disease;
glaucoma;
the threat of retinal detachment;
diabetes;
SARS, acute respiratory infections, influenza.

It is also worth noting that walking is not better than running or vice versa. Just running requires a more serious level of physicality, as well as endurance. But on the other hand, regular walking can sufficiently prepare the body and be preparatory stage to run. In addition, it is not worth running for people who have overweight, since it is possible to harm the joints, therefore it is better for them to give preference to walking. However, according to doctors, an hour-long walk is more beneficial for the body than a half-hour run.

How to walk correctly

To receive you need to good result, you need to take walks according to some rules. For walking to be beneficial, observe the following conditions:

moderation. After all, the level of intensity and duration of walking should directly depend on your well-being. You need to listen to what the body says, do not overstrain, do not allow pain, do not go through force;
gradualism. No need to immediately set yourself insurmountable tasks for the duration, speed or mileage of the walk. Increase both one and the other gradually, without sudden jumps;
regularity. Perhaps this is the basic rule for all types of physical activity. Only with regular classes can you count on the expected result.

Make it a habit to walk for at least half an hour three to four times a week. To walk regularly, use every opportunity to make them.

For example, get off a couple of stops earlier, especially if the path to work is not close. You need to accustom yourself to walking, but for this you will have to change the mode of the day, going to work earlier. Replace taking the elevator with walking up the stairs.

Of course, the ideal option would be long walks in the fresh air without any haste, when walking is the goal. By choosing to walk in the morning, you get an extra charge of vivacity. And walking in the evenings, you will be guaranteed a good and sound sleep.

In summer, on hot days, choose morning or evening hours for walking so that the body does not have negative impact heat, fever air, because of which the effect of the walk will be clearly undesirable. In winter, make sure that the temperature does not approach a critically low mark; in other cases, walking is useful. In addition, cold weather stimulates a faster pace of walking, which increases the load on the muscles.

The duration of a walk depends on the individual abilities of the body.

Low-intensity walking at a speed of 4 kilometers per hour is good for people with a low level of physical fitness. Watch your pulse, it should reach 80 beats per minute. Over time, the intensity can be increased, but this should be done gradually. Walk twenty minutes a day in the beginning, increasing to thirty to forty minutes. Based on the abilities of your body, the process of increasing the length of the walk can last several weeks or even months.

If the goal of walking is to improve the body, the duration of the walk should be at least half an hour, given the speed of seven kilometers per minute with a pulse rate of 65-80 beats. At first, walking up to 10 kilometers at an accelerated pace will be tiring, but over time this will pass, usually this happens after a few months or a year. When you stop being very tired from accelerated walks over fairly long distances, this will mean that the goal has been achieved. In this case, walking should be continued, but a different load should be added to them.

By walking at high speed:

reduces the likelihood of cardiovascular disease;
accelerates the process of weight loss;
blood pressure returns to normal;
increases overall physical endurance;
the body perceives aerobic exercise better.

You can take walks around the city, in the park, on a treadmill, on the spot, up the stairs. Even using special poles similar to ski poles. This type of walking is called Scandinavian.

On site

If you do not have the opportunity to walk on the street, you can walk at home in one place. The load exerted by this method of walking on the body is similar to an ordinary walk, the absence is only the movement of the body forward. To begin with, walk in place for about ten minutes, then bring it up to an hour and a half. Watch your speed, with half an hour walking in place, you should do from fifty to seventy steps per minute. To keep track of their number, just install a pedometer on your phone or get a special bracelet. And in order not to be bored, you can turn on the movie, then the time will fly by unnoticed.

On the simulator

When walking on a moving track, that is, on a special simulator, the effect of walking is also preserved, except that the load will be slightly less due to the fact that additional obstacles to walking are not created. For example, in vivo on the walking path there may be rises, uneven surfaces, etc., which somewhat increase the effect on the muscles. You can set the track at a slight slope to achieve the best effect.

On the stairs

A form of walking accessible to everyone. She does not need to be equipped a special simulator. A simple staircase is enough, which is in every house. You should start by replacing the elevator with stairs. This is the easiest option. Next, you should complicate it a little, passing two floors above the desired one, then go down to your own. Next level- reach the top, then go down to the lower floor.
You need to walk at the beginning, stepping on each step. calf muscles will react painfully, as the load will be unusual for them, plus shortness of breath, palpitations will be added. Once these symptoms subside and your calves get used to working this way, make walking more difficult.

Now stand on the steps not with your feet, but with your toes. Then start walking through one, and then two steps. As soon as you feel that the muscles are not working enough, combine walking options, increase speed, sometimes switching to running. You can even pick up some weighting agent.

Walking up the stairs well develops and strengthens the muscles of the legs and hips, stabilizes blood pressure, and allows you to successfully deal with overweight. In order for such an occupation to give best effect, it should last at least half an hour. What's more, climbing flights of stairs burns far more calories than even running on flat ground! And this means that the process of burning fat is much more active. Of course, you won’t immediately be able to walk so much time up and down the stairs. It all depends on the personal abilities, patience and endurance of each person.

nordic walking

Kind of walking with sticks, something similar to skiing. A distinctive sign from a regular walk is that not only the muscles of the legs and hips are involved here, but also the upper body. That is, the load is distributed to almost all muscle groups. You can increase the load without adding pace. Such walking is great way lose weight, because it allows you to burn almost twice as many calories as a regular walk.

Walking is good because it does not require any additional efforts and costs, it does not have strict requirements. For people who have certain joint problems, who are not allowed to run, but need a load, this is perfect option. To make the walk enjoyable, pay attention to the following details:

shoes should be comfortable, athletic, preferably for walking. The foot and especially the heels should absorb well when in contact with the surface, otherwise the spine will fall too huge pressure, and this can lead to a number of problems with it;
clothes should also be comfortable, give up jeans in favor of comfortable sports trousers, do not forget about a hat in the cold season, gloves, because health comes first;
choose places convenient for walking, roads, preferably with a familiar route, in order to correctly calculate the load and duration;
do not forget to monitor your walking speed, pulse and your own well-being;
with discomfort and persistent pain, it is best to stop walking and consult a doctor.

Walking in the fresh air is useful for both young and old people. This is the best way to keep fit, lose weight, strengthen the immune system, put your nerves in order and just have a good time.

Get up and go, then your health will be in order!

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. 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 in danger of "krepatura" or overload individual groups muscles. 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, 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 rapid aging- stresses, 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 age group from 40 to 65 years old. It was held long 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 the 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.
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. It is so small that backfire 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 given by nature, you need to take at least 10 thousand steps daily, which will be a distance of approximately 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, walks in free time allow 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 benefit of walking is observed only if man goes 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 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 she is also a stopcock to maintain physical form. 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 swimsuit 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.

A sport that does not require training. Sports and fitness experts call walking the ideal sport. Walking has many benefits:

Her movements are the most natural for the body.

Does not require special training.

Does not require special equipment.

Can be practiced anywhere.

And last but not least: it's all free!

What is walking? It's not just a long-distance marathon. First of all, it is a pleasant walk in the city park or a hike in the bosom of nature, which strengthen the health of women. The main thing is fresh air and good mood.

Walking makes you thinner. Did you know that our ancestors were much thinner than we are at the same age. Thirty years ago, people went on business on foot. Adults - to work or to the store. Children, especially in countryside, went to school for many kilometers. And it was considered the norm. And we? We go to the nearest store by car. We are ready to stand (sit) for half an hour to travel one stop by public transport. Traffic jams have become an integral part of the urban landscape. You need to be physically active not only in gym but also in everyday life.

Like any sustainable physical activity, walking, pushing the body - burns calories. Fats, carbohydrates and protein are converted into energy rather than being stored as fat stores. If you walk regularly, then your weight should decrease. For walks to be effective, it is necessary to maintain the necessary pace. It should be twice the normal walking speed. And be within 7 to 9 kilometers per hour. Only in this mode the body will look for additional sources energy, and burn fat stores.

Walking is uplifting. Walking imperceptibly "redraws" the silhouette. The shape of the hips, buttocks, arms and shoulders become smoother and more pleasing to the eye. When walking, the heart beats faster, but without limiting stress. A number of studies have shown that fast walk reduces the risk of a heart attack by 50%. And all this pleasant event is carried out without the risk of injury to oneself. In addition, unlike running, walking does not injure the joints and improves women's health.

Walking strengthens the immune system. Intense walking stimulates blood circulation. The blood delivers more oxygen and nutrients to internal organs. The extra exposure to oxygen helps the immune system. Excreted from the body free radicals and increases immunity against disease. Curious Scientific research about the health benefits of walking for women were held in Boston (USA). Two groups of women who survived breast cancer were examined. Some were walking, while others were inactive. It turned out that women who regularly walked 3-5 hours a week were 50% more likely to survive.

Walking strengthens bones. Walking for at least half an hour a day is an excellent protection against osteoporosis and arthritis. Moderate loads when walking - essential tool to maintain density bone tissue at the proper level. And unlike running, it does not lead to painful discomfort. The interaction mechanism is muscle mass creates pressure on bone skeleton. Bones respond to increased muscle pressure by increasing bone regeneration. The metabolism is accelerated, and the lack of calcium is replenished much faster. In addition, walking keeps the body flexible and trains the vestibular apparatus.

Walking improves mental health. An experiment was carried out. Women prone to depression and stress were prescribed walking 3-4 times a week for 30 minutes. It turned out that walking has a very positive effect on mood and self-confidence. The secret is simple, brisk walking causes the secretion of hormones of joy - endorphins. These natural antidepressants reduce psychosomatic manifestations associated with depression. Reduced symptoms such as sleep disturbance, fatigue during the day, food cravings.

Walking can improve the health of women at any age. A tracksuit, comfortable shoes and a good mood - that's all that is required for classes. If you have free time, it is better to go out of town, the air is cleaner there. And on weekdays, the shady paths of the city park are perfect. You should not "walk" along the road. With intensive movement, breathing quickens, and a lot of dust, soot and exhaust gases enter the lungs.

AT recent times walking outranks jogging in popularity. It turned out that the craze for running (especially in the United States) does not work. Monotonous shock loads for a long time lead to problems with the spine and joint injuries. And when walking such problems do not arise.