Hiking - indications and contraindications, benefits for weight loss! MedAboutMe - Walking is a simple and affordable joy that can make a person
What are the health benefits of walking?
The muscles of the legs and arms work in a completely different way, metabolic processes proceed. When moving, food is digested much faster, blood moves more intensively to all organs, the spleen, liver, and pancreas are enriched with oxygen. In addition, during walks, the intervertebral discs periodically relax and tighten, as a result, their blood supply improves. This is such a kind of massage. That is, walking is very useful for the spine.Walking is also useful for:
vision;
respiratory organs;
joints;
hearts;
vessels;
moods.
If you move a little, the organs are covered with a coating of toxins, it decreases in them and the organs become a little smaller - they atrophy. While walking, slags and toxins leave the body through sweat, which means that the internal organs begin to work normally again, the body is cleansed.
Regular walks strengthen the immune system, increase resistance to infections. That is, in the cold season you will get sick less often. In addition, walking at an intense pace saturates the brain cells with oxygen, which helps fight fatigue, headaches and insomnia. In general, walking normalizes the functioning of the nervous system, because at this time you can distract yourself from your problems or, conversely, quickly find a solution to a problem that has tormented you for a long time, enjoy beautiful views, listen to birdsong. Walking is a kind of meditation. It allows you to escape from the daily hustle and bustle and feel life.
Slimming with walking
Walking not only improves health, but also helps. To lose weight, you need to walk every day and walk at least 5 km. There are approximately 1250 steps in one kilometer. If you walk a kilometer, you can burn forty to fifty calories. If you walk 5 km, then you can burn at least 200 calories. For a month of daily walking, you can burn about 6000 kcal.Of course, it all depends on walking speed, age, terrain, weight. The more weight, for example, the more calories are consumed. If you walk with weights (sticks, for example), the number of calories burned will also increase. But in any case, regular training will slowly but surely improve your appearance. At the same time, it is not necessary to review your menu or count the calories eaten. But if you want to lose weight faster, add proper nutrition to walking. The result will surprise you.
For walks, it is better to choose routes through the hills, hillocks. This will increase workload and calorie loss, hence help in weight loss. Of course, you need to walk on the ground or low grass, and not on paved paths. This will reduce the load on the spine.
How to walk?
You have to walk right. Walking slowly will not help you lose weight. But what is considered slow walking? Very slow walking is 60 steps per minute, slow is 80 steps, medium is 110, fast is 130, very fast is more than 140 steps. For weight loss, an average pace will be enough, but if you wish and feel good, you can increase the speed to 130 steps and above.For greater effect, you can take special walking sticks, in this case, the load on the muscles will increase, and not only on the legs. The muscles of the back and arms will tense. When the number of calories burned increase up to 40%. And you can also swing your arms intensively - this will also help get rid of more calories, which means that you can lose weight faster. Walking backwards and walking sideways are also very helpful. You can alternate such loads during a walk. This will help speed up the weight loss process.
The body during the walk should be kept straight, the shoulders should be straightened, but there is no need to strain. The state should be calm and relaxed. And you also need to try to notice all the nuances around. It may seem difficult at first, but gradually you will get used to it.
It will probably be difficult to maintain regularity at the beginning of classes. It is not always desirable to go out, especially if the weather is not too favorable. But after a while, if you don't give up, you will enjoy walking. You will feel that you are missing something if you do not go for a walk. You will get used to the workouts and love them.
Walking is useful at any time of the year, but in inclement weather it is problematic to do so. Therefore, take advantage of the warm summer days to heal and rejuvenate your body, lose a few pounds and become calmer. Walk and enjoy nature and movement!
When the blues and fatigue overcome, walking will be an indispensable and affordable way to bring yourself to life. Why and how to walk correctly, we will tell below.
walks make it possible to combine physical activity (especially if you walk at a fast pace) with aesthetic pleasure. And the right companion makes the walk a time for socializing. After working in an office or in production, where there is often no sunlight, a person especially feels the benefit and pleasure of being outdoors.
Walking is good for weight loss or to maintain a normal weight. Half an hour of fast walking burns as many calories as an hour of exercising at a sports club.
This is especially true for those who are contraindicated in serious sports loads. For example, if you have heart problems, walking is a good health practice. And for the prevention of cardiovascular diseases, walks in the fresh air are also useful.
The benefits of being outside are invaluable for hypertensive patients and for those who experience hypotensive crises. Slow flanking allows you to get enough oxygen and gives you enough exercise.
Pregnant women will receive a special benefit from walking if there are no contraindications. Walking improves blood circulation and saturates the blood with oxygen, and also helps to maintain physical fitness. And the baby in the womb benefits from a mother's walk. And after childbirth, as the body recovers, you can quickly walk with a stroller. 
The benefits of walking for children
Toddler walks helpful starting from the first weeks of life. When discharged from the hospital, they usually specify when the child can go out for a walk for fifteen minutes. In the future, the duration of walks is gradually increased. Many children sleep well in strollers, at least in cool weather. But you need to remember that in severe frosts with kids do not go outside.
Older children are interested in exploring the world outside the home, and for schoolchildren walks in the open air- an indispensable way to warm up after sitting at the desks and, alas, in front of the screens. 
Walking in the sun helps produce vitamin D and are the prevention of rickets and other diseases. But children should be especially carefully protected from direct sunlight, and babies from strong wind and cold.
How to walk effectively
For a walk, you need to choose, if possible, environmentally friendly places away from roads and industrial zones. It is important that the surroundings are pleasing to the eye, this will help relieve stress. It is advisable to choose a comfortable time of day: avoid the heat of the day in summer, and walk in the middle of the day in winter. This is especially important for children and people with poor health. Walking should be approximately two hours a day. Single forced marches are not as useful as regular walks.
Clothing and shoes for walking should be comfortable for long walks. They must be suitable for the weather and protect either from the bright sun or from the piercing wind.
Knowing the benefits of a walk in the fresh air, you can find the determination and start walking!
Hiking can be a complete workout. They have a big advantage over other sports - accessibility. After all, not every person can regularly ride a bike, swim or run, while everyone can take a little time for a walk. Walking has no contraindications, does not put great stress on the body and does not require great effort, but at the same time it has the best effect on the state of the body.
Benefits of walking
The benefit of walking is that during them almost all muscles are involved, which allows you to keep your body in good shape and keep in good physical shape. They strengthen bones and joints, serve as a prevention of problems with the musculoskeletal system. While walking, the lungs are ventilated, as a result, the blood is saturated with oxygen and carries it through the cells and tissues. Walking improves blood flow, strengthens the heart muscle and blood vessels, lowers cholesterol levels and reduces the risk of developing diabetes.
The benefits of walking also include a beneficial effect on the digestive tract, it improves digestion processes and removes toxins from the body. During walks, the body is tempered and immunity is strengthened.
Even leisurely walking speeds up metabolic processes, which has a beneficial effect on all systems and organs, prolongs youth and slows down aging. It increases stamina and has a good effect on vision. Walking also benefits mental health: it improves mood, reduces anxiety, relieves stress and prevents depression.
To fully enjoy the benefits of walking in the fresh air, they must be carried out regularly, preferably daily or 3-4 times a week for at least half an hour. If you have not exercised your body for a long time, you can start with short walks, and then gradually increase the duration.
Start walking at a slow pace so that your muscles can warm up. After about 1/4 hour, switch to fast, but such that the pulse and breathing are steady. While walking, try to keep your back straight and your shoulders relaxed. For hiking, choose comfortable and light shoes, such as sneakers or sneakers.
Many parents underestimate the benefits of walking for a child, but walking is very important for a person, especially for children.
A walk in the air is the best way to improve health, and hence the prevention of colds in children and adults. In addition, walking helps increase the child's appetite. Metabolism improves, nutrients are better absorbed. Thanks to walks in the fresh air, a natural cleansing of the body occurs, the upper respiratory tract functions better. Walking is the simplest and surest means of hardening a child.
Walking with a child is necessary at any time of the year and in any weather, and the duration of the walk should be adjusted in accordance with weather conditions.
In the summer, the child can be in the air all day. The ideal condition would be to rest in the country, where there is an opportunity to hide from the rain and the scorching sun. It is even better if there is a pond nearby, and if not, you can always replace it with a children's pool, in which kids love to splash so much. Here you have entertainment, and occupation, and hardening.
It is especially useful for young children to stay in the air, because thanks to sunlight, the body is saturated with ultraviolet light, which is responsible for the production of vitamin D in the body. This is the best remedy for children.
Also, walking is an excellent means of preventing visual impairment in children. After all, on the street, where there is so much space, the child constantly has to move his eyes from nearby objects to objects remote from him - this is a wonderful exercise for the prevention and treatment of myopia, as the eye muscles are trained, and as a result, vision is strengthened. A relaxation exercise is very useful when you can just calmly look into the distance.
No less useful and winter walks. Winter frosty air is best saturated with oxygen, entering the body, it stimulates brain activity. Thanks to winter walks, the physical activity of the body increases, sleep improves. Especially useful walks at temperatures below ten degrees. Such air is especially clean and the likelihood of catching an infection is much lower. You have probably noticed that a surge in viral diseases most often occurs when frosty weather gives way to a thaw.
And for the walk to be fun and useful, parents should know.
Of course, adults should regulate the duration of a winter walk, make sure that the child does not overcool or overheat. Feel the baby's neck from the back. If it is dry and warm - everything is in order, if it is wet and hot - the child is hot and sweaty, then you need to go home. If the neck is cool, the baby is cold and should be insulated. It is necessary to properly dress the baby for a walk.
Thanks to the walk, the physical development of the child is improved. Each walk is accompanied by motor activity of the baby. During outdoor games, various muscle groups are trained, coordination of movements develops, as well as speed of reaction, strength, endurance, and the will to win.
Learning various types of movements, the child actively uses mental operations, which contributes to his mental development. Recent studies show that the higher the motor activity of the child, the faster his speech develops.
Also, in nature, the child has the opportunity to observe the world around him, the phenomena of nature, learns to establish cause-and-effect relationships, for example, why a snowflake melts on his hand. It is very important to teach a child to see the beauty of the surrounding nature, natural phenomena. All this also contributes to the development of mental processes: perception, attention, memory, imagination.
Spend while walking with children developing games on the knowledge of the seasons, natural phenomena, animals, plants.
Remember, a properly organized and conducted walk will ensure your baby's health and harmonious development.
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Walks in the fresh air and their benefits are often talked about. But what is the real benefit of such a pastime? Firstly, this is a small physical activity - you walk, and accordingly move. In our time of general hypodynamia, this is very important. As soon as heavy loads begin, the heart rate also noticeably quickens. Due to such a light load, the heart trains well, but since the load is still light, there is no chance of overdoing it and overloading it. So, walking in the fresh air is good for the heart.
Benefits of being outdoors
Any physical activity in the open air is much more useful than exercising in the gym. Of course, there are invaluable benefits from training in gyms and clubs. But still, a promenade through the park in good weather can be even more useful than working on a treadmill in the gym. It's all about oxygen. Even in a very well ventilated room, there will be much less oxygen than outside. And oxygen for the body is an invaluable benefit. In addition, there is much less risk of getting sick outdoors, since bacteria and germs are not easy to develop.. But indoors, even with very thorough cleaning, pathogens develop much faster.
They add benefits and phytoncides that plants secrete. It’s great if there are coniferous trees nearby that enrich the air with useful substances. These substances are able to have a disinfecting effect, which, by the way, is also a factor in the difficulties in the reproduction of bacteria.
Please note that today many sanatoriums plant coniferous trees on the territory, if they have such an opportunity. So, if you have a pine forest nearby or a park area with an abundance of needles, do not deny yourself the pleasure of walking through this park from time to time.
Many people go for walks in the park not only to warm up, but also to calm down, the opportunity to relax.. And in fact, a leisurely walk provides an opportunity to think about something very pleasant and sweet. You can just dream. Doctors are very supportive of walking in the fresh air, they normalize the functioning of the human nervous system. Often, due to regular exercise, people gradually come out of protracted depressions.
Disadvantages of walking - are there any?
In fact, as such, there are no contraindications for walking in the air. You just have to watch the weather and dress appropriately. If you feel that you have caught a cold, then it will not hurt to reduce the time of the walk and refuse it until the moment when recovery comes. Whatever one may say, but a walk is a kind of load, which will not hurt to postpone until full recovery.. It is worth saying that walking in a state of illness is especially harmful during the cold season, since cold air causes even more harm and can aggravate the situation. That is why doctors strongly discourage walking with severe symptoms of colds. It is better to spend time walking on competent treatment, so that after a few days you will be healthy and be able to walk in the air to your heart's content.
Why do we walk less and less
Modern man is busy at work. He spends days in the office, then at home doing household chores, and when he manages to find free time, he only has to sleep. But these are often just excuses. Any person has time to talk with children, to visit a cafe with friends, to go to the gym - there would be a desire for this. When there is a desire, there will be time for a walk.
To begin with, you can refuse public transport or park your car not near the office, but a little away from the place of work, so that there is a need to walk a little. This small piece of the walk will be a great start to find new opportunities.
Further, you can offer friends a meeting in the park instead of constant gatherings in a cafe. Just do not sit on the first bench, but try to walk a little along the paths. This will not interfere with the conversation, so you will spend time in a warm company with benefit. The same can be offered in the case of communication with children - you can do active games with them at all. This option will be even more successful in starting a more active lifestyle, since the physical load from outdoor games in nature is very noticeable.
An outdoor gym is a great idea for the summer.. When the weather is warm outside, it is strange to sit in a stuffy room, where it is more pleasant to spend time outdoors. You can find a comfortable playground for sports, a stadium, or just take rollerblades or a bike to work on yourself. By the way, the summer version of outdoor sports is also a great savings, since you can train here completely free of charge. Not bad, right?
