The effect of walking on the human body. Walking in place: is it useful, how many calories are burned? Why is evening walking useful?

Hello my dear readers! Many people don't have enough time for sports. And not everyone is physically capable of jogging on the street or lifting weights in the gym. But if you lead a sedentary lifestyle, the extra pounds will not leave you alone. Just don't despair. Better take up walking! How many calories are lost when walking? Let me tell you.

It turns out that walking is a wonderful sport. Yes, yes, walking is a sport. The benefits from it are special. After all, it trains all the same muscles as running. At the same time, it does not have a negative effect on the knee joints. Plus it improves heart function and saturates our cells with oxygen. Everyone can walk: fat and thin, old and young.

Many people care about the topic of weight loss. It is very difficult to fight the hated kilograms while sitting. Forcing yourself to play sports is even more difficult. But going for a walk in the evening after work is as easy as shelling pears!

Of course, to lose weight it’s not enough to go shopping. How many calories are burned per hour of walking depends on:

• presence/absence of additional equipment (walking poles, weights);
• your weight;
• your age;
• level of physical fitness;
• pace;
• duration;
• roads (it’s harder to walk uphill);
• intensity of hand movement.

It is clear that if you walk quickly, you will burn more calories than if you walk at a slow pace. Plus, it is better to conduct classes in a park or forest. The load will immediately increase due to unevenness on the road.

In 1 hour of walking you can burn 200 kilocalories or more. You can independently calculate how many calories your body will burn.

For one kilogram of weight, each person spends an hour walking:

• at an average pace (4 km/h) 3.2 kcal;
• at a fast pace (6 km/h) 4.5 kcal;
• almost running (8 km/h) 10 kcal;

There is also a convenient sign where you can see how much you will spend depending on your body weight and walking speed.

Speed ​​/ Body mass	50 kg	55 kg	60 kg	65 kg	70 kg	75 kg	80 kg	85 kg	90 kg
3 km/h	126	138	150	163	175	187	201	213	226
4 km/h	160	177	192	209	224	240	257	272	288
5 km/h	184	202	221	239	258	276	295	312	331
6 km/h	217	238	262	283	304	326	349	369	392
7 km/h	291	321	351	379	409	439	467	496	526
8 km/h	374	410	449	487	523	562	598	636	673
9 km/h	480	530	577	625	674	722	769	818	866

That is, if you weigh 55 kg and walk at an average speed, you will lose 202 kcal in an hour.

Considering all this is completely inconvenient. After all, you still need to correctly estimate the speed. If you know exactly the distance traveled, calculating the speed is easy. And if not? Count steps per minute? This will make you more tired than walking itself!

I recommend using a fitness bracelet. You put it on your hand, and he counts how much time has passed. For me, this is a convenient and simple electronic pedometer.

Although there are, of course, many applications on a smartphone - download it for free, install it and use it. They write that it counts the distance traveled, speed and number of calories lost. But is it really that convenient? No matter how many programs I tried, they produced a huge error. I walk 10 steps, and he counts 7 or doesn’t even understand that I’m walking. So you have a choice - toil with a free program, or purchase a specialized device.

How to walk correctly

You don’t need to immediately start walking quickly for 3 hours a day. Especially if you are no longer 20 years old and do not weigh 50 kg. Start with hour-long walks at a slow pace. Then increase the pace for 5 minutes, then for 10 minutes and so on. Gradually you will begin to walk for 1 hour at an average pace. Want to spend more energy? Then increase the pace again and add time.

The main rule is to walk for at least an hour. When walking, fat begins to be burned no earlier than forty minutes later. Our body is extremely thrifty and first spends available carbohydrates.

Also remember not to exercise immediately after eating. The optimal time for training is an hour after eating. And when you finish your classes, don't rush to eat. Drink a glass of water. You can afford an apple or.

While walking, remember to breathe. Inhale through the nose, exhale through the mouth. It is also important to quit smoking. It negatively affects breathing and the cardiovascular system. Shortness of breath and even dizziness will appear.

Give yourself a nice gift. Buy nice sportswear and comfortable sneakers. Better yet, buy special clothes that help burn fat. For example, . They create a sauna effect and help you lose weight much faster.

How to increase your calorie expenditure

There are several ways to increase the load. Race walking will make you sweat. But this is a super-effective way to get rid of extra centimeters. The tummy will be flat, and the buttocks will be a sight to behold.

Swing your arms

To work your upper body, swing your arms. This will increase the load and walking speed.

Bend your elbows at an angle of 90° and make amplitude swings of your arms back and forth.

Add weight

Is it easy for you to walk and don’t you get tired? Try adding weight. This will increase the intensity and challenge your muscles. Avoid wearing weights on your wrists and feet. They can change your gait and posture and increase your risk of injury.

Instead, grab a backpack or weighted vest. If you decide to wear a backpack, fill it with water, sand, or simple cat litter. This will distribute the weight evenly.

If the weather does not allow you to go outside, take the stairs or stay indoors. Do a short warm-up first. How many calories are spent during these types of training, read the article “training options for losing weight.”

Walking with poles

It is one of the best ways to increase the number of calories burned. It is suitable for all ages and skill levels. The result is incredible. Nordic walking uses 90% of the muscles in our body and increases calorie consumption by up to 46% compared to normal walking. Poles help reduce stress on the ankle, knee and hip joints.

I recently purchased some poles myself. I noticed that the load on my legs doubled and the muscles of my arms and upper back became involved.

We walk on a treadmill

If it is not possible to walk on the street, then... On average, a person walks at a speed of 4-5 km per hour. To lose weight and get in good physical shape, you need to increase your pace and walk from 5.5 to 6.5 km per hour. By increasing the pace, you burn about a third more calories. It’s just not worth increasing it any further, because... It will no longer be walking but running. And this is another story, which I wrote about in the article how many calories are lost when running

And with fins, even more effective training :)

You can also walk up the stairs or just uphill. You can walk backwards. Or change the pace. Maybe you know some other ways? Be sure to write comments. And subscribe to my blog. Bye bye!

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

Running or walking?

Experts agree that these two disciplines operate almost identically. The same muscles and joints work. Only people with greater endurance and fitness can take up running.

If the benefits of walking for women (reviews will be given later) are achieved, there may be a need to switch to a faster discipline. No matter how intense the walk, the body can develop a habit and not receive the load that is required. You should start running if you are not overweight. Otherwise, harm to the cardiovascular system and joints is caused.

According to doctors, an hour's intense walk will bring more benefits than running for 30 minutes.

The benefits of walking

According to the British Department of Health, you need to walk 10 thousand steps a day. The Japanese do not wait for such statements and travel on foot all the time. This is why they live up to 82 years (on average). Russians would rather take a ride in a car and hide their sports equipment in a far corner. That's why they live up to 67 years.

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

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

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

Walking for weight loss

There can be many reasons to start with walking. Everyone has their own. For some, it is important to maintain their health by walking 10 thousand steps. Someone wants to lose excess weight.

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

Doctors recommend starting at a speed that is comfortable for the body. However, “turtle” walks will not help those who are obese achieve a slim figure. Yes, your soul will be comfortable, your overall well-being will improve, but nothing more. Fitness instructors are of the opinion that the pace of movement should be as fast as possible. Only in this case can results be achieved. The arguments of the latest version are as follows:

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

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

For the benefits of walking for women to lose weight to be obvious, you need to adhere to some rules:

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

Walking for those who are for...

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

Elderly people need to walk for an hour if they feel well. The initial speed should not exceed 70 steps per minute. After 2 weeks the pace increases. Its indicator reaches 110 steps. The benefit of such walks for older people is to relieve fatigue and eliminate stress.

Some may enjoy Nordic walking. This kind of sport is not just exercise. Doctors call it complete physical therapy. It is even used in rehabilitation centers.

Rules for healthy walking

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

• Do walking (like any type of fitness) with a gradual increase in load. Experienced trainers recommend monitoring the execution technique at the initial stage, and not the high speed. Otherwise, a burnout effect appears. First, you need to strive for longer walks. With this regime, endurance appears.
• Subsequently, it is necessary to increase the pace by reducing the time spent on training.
• After 2-3 months, your pace can be increased to 110-120 steps per minute. Trainers call progress up to 130-140 units the ideal speed.
• The benefits of walking for women are evident when they dedicate an hour to the sport every day. The minimum you cannot fall below is three times a week for 45 minutes. If the break is more than 3 days, it is necessary to reduce the speed and increase the duration of the walk.

• Going for a walk immediately after a hearty breakfast or dinner is highly not recommended. After eating, 1.5 hours should pass (as in any sport).

Varieties of walking

If the benefits of walking for women have been proven through personal experience, then it’s worth diversifying your workouts. To shape your buttocks and abdominal muscles and burn the most calories, you can take a closer look at a new type of fitness. This is race walking.

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

An interesting option to diversify your workouts is walking uphill. It doesn't matter at all whether to climb a mountain or take the stairs. This workout will strengthen your ankle and thigh muscles.

Another walking variation: walk and tense your buttocks as your toes leave the ground. It must be remembered that at this moment the lower back should be relaxed.

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

A few nuances

To ensure that the result does not keep you waiting and that serious damage is not caused to your health, you need to adhere to several rules:

• Correct posture. What is meant? Straight back, laid back shoulders, tucked in stomach and level head position.
• When walking, the leg “rolls” from heel to toe. Why should you follow this rule? Firstly, the number of calories burned doubles. Secondly, the load on the spine is reduced.
• You need to look straight. Stepping forward and looking under your feet is wrong.
• If walking is expected to be intense, then talking during the process is strictly prohibited. Breathing should coincide with the rhythm of the step. Note: you need to breathe through your nose. Especially in winter, when low temperatures and polluted city streets contribute to the development of diseases.
• What is the use of walking if you do not control your heart rate (heart rate). It is especially worth paying attention to those who have health problems. The intensity of the load is reduced if tingling appears in the side or the person is suffocating. In this case, the pace needs to be reduced, but not stop walking.
• Mild shortness of breath is acceptable. This indicates that the body is receiving maximum load.

Those people who plan to lose excess weight most often begin their weight loss course with a diet and forget that only active movement can burn fat tissue quite effectively. There are a large number of exercises aimed at losing weight, but the least stressful of them is walking in place. This article will look at weight loss programs that include walking, the benefits of walking in place, the basics of doing this exercise correctly, and its combination with a healthy diet.

Is walking in place beneficial?

The low trauma and ease of performing this exercise make it popular among those who want to lose weight at home without outside help. The benefits of walking are as follows:

• provides maximum muscle loading. In total, more than 90% of the muscle fibers of the body are involved in this movement;
• stimulates blood circulation. Tissues are more actively saturated with oxygen, the redox processes occurring in them are accelerated;
• the state of the cardiovascular system is stabilized. The risk of heart attack and thrombosis is reduced;
• The higher the pace, the more intense the metabolism becomes. Adipose tissue turns into energy, the removal of waste and toxins from the body is accelerated;
• Regularly performing this exercise helps lower blood sugar and bad cholesterol levels;
• the body's endurance increases, the unpleasant symptom of shortness of breath is eliminated;
• Walking easily copes with depression and stress, helps get rid of tension and relieve accumulated negativity.

Important! For walking, buy a pedometer - it counts the time and number of steps you take, which is much more convenient than keeping records yourself.

How and how long should you walk?

It is necessary to start training with minimal load. Walk on a flat floor in comfortable sports shoes, do not use any additional exercise equipment. Set a smooth, familiar pace of normal steps (up to 70 steps per minute) and time it for 10 minutes - this exercise will replace your exercise. If you feel comfortable after such a load, devote another 10 minutes to this exercise in the evening.

Set aside time each day to stretch and walk around. Increase the duration by an additional 4 minutes each time. You need to increase the duration of the exercise to 35–40 minutes without a break. In the second week of classes, increase the pace (up to 90 steps per minute). The higher the pace, the more calories will be burned per unit of time.

Weight loss will begin as soon as you reach 10 thousand steps per day. The body's endurance and adaptability to stress will increase with training. On average, in the third month of training, it is necessary to bring the pace to 120–130 steps per minute. Increase your number of steps by taking evening walks and taking the stairs instead of the elevator.

How many calories are burned?

An hour-long session at a slow pace requires approximately 200 kcal. An exercise of the same duration, but of medium intensity, takes 350–370 kcal. Walking at an intense pace for an hour helps get rid of 500 kcal. A ten-minute exercise will take from 35 to 80 kcal, respectively.

How walking and diet combine

First of all, make sure that your body does not become dehydrated. Before each exercise, drink a glass of clean water. Keep a bottle or another glass next to you so you can take a couple of sips during your workout. As for meals, it is recommended to walk before you eat.

Did you know? According to WHO, the average inhabitant of the planet travels a distance of more than 400 thousand km in his life. For comparison: the distance from the Earth to its only satellite, the Moon, is 20 thousand km less than this amount.

Immediately after eating food, the body tunes in to digest it and relaxes, which negatively affects the effectiveness of training. In addition, walking with a full stomach is much harder and more unpleasant than before eating.
Time yourself to do this exercise early in the morning or 2–2.5 hours after eating. In the evening, try to have a light dinner and start training half an hour after eating. Focus on how you feel - if you feel ready for training, then start walking earlier than the specified time.

Weight loss program

Once you have trained yourself to walk at a fast pace for at least forty minutes every day, move on to intense exercise sets. There are three walking programs in total, which can be alternated to achieve maximum results.

Alternating- designed to strengthen the calf muscles and reduce the volume of fat deposits.

• 10 minutes - at an average pace;
• 10 minutes - at an average pace;
• 5 minutes - with a high knee raise;
• 10 minutes - at a slow pace.

Video: walking in place Interval- speed walking in place in this program alternates with slow walking. The program is suitable for those people who have a small amount of excess weight (up to 10 kg) and do not suffer from cardiovascular diseases. Promotes particularly intensive weight loss.

• 5 minutes - 60 steps/minute;
• 2 minutes - 80 steps/minute;
• 2 minutes - 50 steps/minute;
• 2 minutes - 90 steps/minute;
• 2 minutes - 60 steps/minute.
• 2 minutes - 80 steps/minute;
• 5 minutes - 60 steps/minute.

Pristavnaya- includes an exercise with side steps and half squats. Promotes burning of the greatest number of calories - up to 250 kcal in half an hour.

• 7 minutes - walking at an average pace;
• 7 minutes - side steps to the right and left sides;
• 5 minutes - step, half-squat, return to the starting position, then the sequence is repeated for the other leg;
• 7 minutes - walking at a slow pace.

Video: exercise with side steps and half squats

Important! If your excess weight is more than 20% of your normal body weight, walk at a slow pace until the difference is reduced to 10%.

Walking in place is a simple and effective way to lose weight at home without using any sports equipment. This exercise is absolutely safe for everyone who practices it and can be performed without the supervision of a trainer. Regular walking in place will help you get rid of extra pounds and get in good physical shape.

The human body works in such a way that in order to maintain its proper functioning it is necessary to be in motion all the time. People who spend most of their lives in a stationary position are much more prone to many diseases, including heart failure or disorders of the digestive tract.

Researchers who work with the prerequisites for obesity argue that excess weight is more significantly influenced by lifestyle (human activity), and only then by the caloric content of food.

Walking is a beneficial physical exercise that can help people maintain their health and look good in old age. This is a great way to manage your excess weight.

Let us highlight the main advantages of this type of activity:

Slim figure	Systematic walking is an effective way to get rid of extra pounds. People who have problems with weight in the gluteal and thigh areas begin to lose volume within a few weeks of starting training. This means that walking promotes rapid metabolism, which, in turn, does not allow excess fat to accumulate in the body.
Full sleep	Walking helps reduce the level of the hormone cortisol, thereby improving sleep. Walking is best done in the evening, after dinner. This will allow you to digest food efficiently and a full stomach will not cause inconvenience during sleep. Also, if a person is in a state of strong anxiety, then walking is a great way to get rid of stress.
Strong immunity	It has been scientifically proven that walking allows blood to circulate actively, delivering oxygen to all parts of the body. There are several elements in the blood that help the body fight various infections. Blood circulation allows the protective elements to circulate in the human body, destroying all harmful bacteria that threaten health.
Durable Skeleton	The most well-known age-related bone problem is osteoporosis. Natural wear and tear on the skeleton can be delayed by walking. Walking is considered a moderate-impact exercise, which, combined with the calcium consumed, will have a positive effect on bone health.
Correct functioning of the heart	Cardio training combined with walking will help improve the quality of the heart and blood vessels. Walking helps train the heart muscles, allowing them to work harder and better.
Protection against hypertension	Hypertension affects a large number of people who lead a mostly sedentary lifestyle. However, morning and evening walks can protect the body from this disease. Thanks to walking, the deposition of excess fatty tissue is prevented, the walls of blood vessels are strengthened, so an abundance of blood passes through them with normal division. Additional adipose tissue constricts blood vessels, which causes high blood pressure.
Always in a good mood	Walking, like any physical activity, helps produce joy hormones, giving a person positive emotions and a feeling of happiness. Walking stimulates mental abilities as the brain receives more oxygen. For this reason, a person begins to look at everyday things more logically and judiciously, finding possible causes of problems and ways to solve them.
Healthy lungs	The fresh air that a person breathes while walking can improve the functioning of the lungs and respiratory muscles. The air that a person consumes indoors contains a much lower concentration of oxygen. Therefore, walking is much healthier than indoor exercise.
No to diabetes	Diabetes, as is known, can be transmitted along hereditary lines. But systematic walking in the fresh air will help break this painful chain. Thanks to walking, metabolism improves, so blood sugar and insulin levels are much better regulated.
New acquaintances	While walking, you can easily meet like-minded people with whom you can later organize joint recreational walks. Live communication along with physical activity is the best cure for all problems.

Contraindications

It would seem that there might be some contraindications to going out into the fresh air and walking a couple of kilometers around the park. But, alas, long walks are not recommended for everyone. Be especially careful if you:

• suffered a stroke or heart attack;
• have high blood pressure or cardiovascular disorders;
• have a cold or are sick (including diabetes, liver disease, glaucoma, risk of retinal detachment);
• have pulmonary insufficiency.

Where to begin?

Setting a goal

The main goals can be divided into the following groups:

1. Strengthening muscles.
2. Getting rid of extra pounds.

Depending on the goal, the speed and walking time will change, which we will talk about later.

Select speed and time

According to the speed level, walking can be divided into the following intensity groups:

Intensity	Speed, km/h	Notes
Low	4	It is considered the most comfortable, usually at this speed most of us leisurely walk, looking at the surrounding landscapes. If the body is healthy, then the pulse will not exceed 60-80 beats per minute. A good exercise for the body if you walk at this pace for at least 20 minutes.
Average	7	It has a healing and muscle strengthening effect. A walk at this speed for 35 minutes or more can be considered a workout. Allows you to reduce the risk of cardiovascular diseases, lose excess weight, and stabilize blood pressure. It is necessary to ensure that the pulse does not rise above 80 beats/min. Once this happens, slow down.
High	15	Used in race walking competitions. Without mastering the correct technique, it will not be possible to develop such speed.

To select the optimal load on the body, it is necessary to take into account not only the speed, but also the number of steps per unit of time, because the length of each step is individual.

Choosing a route

First, plan a route that will take place away from highways. If a regular walk is too easy for you and you want to increase the load, then add inclined roads, steps, etc. to your routes.

There are special walking routes used by people who want to improve their health or test their strength. Let us give well-known examples.

Manhattan Circle (32 miles or 51.5 km)

Every year since 1982, a non-profit event has been held in New York (USA) The Great Saunter(Russian - Great Ghost). Organizers say you need to walk 64,000 steps. The original mission of the public walk was the desire to reclaim the coastal zone from commercial developers who were trying to seize tidbits of land and limit public access to it. Thanks to the efforts of everyone who took part, this was possible and today park areas have been organized in these places.

If you decide to take part in the event, then be prepared for a serious load - the average time for participants to complete the distance is 11.5 hours.

Way of Saint James

In Spanish the name sounds like El Camino de Santiago. It refers to the network of roads along which people in ancient times walked to the supposed tomb of the Apostle James. The path is an international UNESCO heritage site. The longest route, the so-called French route (passes through the cities of Spain and France, shown on the map below) is about 800 km. There are both cycling and walking options. All roads are properly marked, making it extremely difficult to get lost.

Walking can replace traveling by transport over short distances. You can also refuse to use the elevator in favor of walking up the stairs - this is also a great way to burn calories.

You should start walking with a warm-up. The first five minutes the pace is slow, gradually developing into a brisk one. You should not ignore correct posture; you need to keep your back straight, your stomach should be pulled in a little, and your shoulders should be straightened.

The foot is placed on the heel, rolling onto the toe. The front of the foot helps push off the ground. In order to speed up, you don’t have to take a wider step, you just need to make it faster.

Keep your arms correctly bent at the elbow joint, moving them in the direction from the waist to the chest and back. The speed is also reduced gradually. The last minutes of walking pass at the same slow pace, while you need to breathe deeply and smoothly.

You can go hiking in any area, in any weather. Of course, it is best to do this in parks, since the air there is cleaner.

You should only walk on level paths, for example, on soft ground. This will ensure your feet have proper cushioning. Shoes should be of high quality, with soles that are not too thin and hard. For this activity, it is best to use specialized sports shoes, which are designed specifically for this type of activity.

Modern gadgets to help

Not long ago there was a boom in fitness bracelets and smart watches, which are equipped with many sensors. In fact, they make our task much easier - we can automatically measure the distance traveled, speed and number of steps. There are many useful programs for smartphones. For example, here are some popular apps that allow you to measure the number of steps and distance traveled:

iOS OS	Android OS
Walker	Noom
Pacer Pedometer & Step Tracker	Accupedo
Stepz	Google Fit
Steps	Mi fit
Footsteps Pedometer	Endomondo

• To maintain the correct position of your neck and head while walking, look about 6 meters ahead.
• The famous aphorism of Hippocrates: “Gymnastics, physical exercise, walking should firmly enter the everyday life of everyone who wants to maintain efficiency, health, a full and joyful life.”
• A Harvard University study found that among more than 10,000 graduates, those who walked about 9 miles a day reduced their risk of death by 24%. According to the same educational institution, studies conducted among 45 thousand medical workers showed that walking at least 30 minutes a day reduces the risk of coronary heart disease by 34%.

Sports doctor, nutritionist, rehabilitation specialist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

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

Hippocrates, a Greek physician who has been called the father of modern medicine, dates back to the 5th century BC. e. said: “Walking is a person’s best medicine” - and it is still relevant.

Although Hippocrates made his proclamation about walking for health more than 2,400 years ago, many scientific studies now prove that walking actually has benefits.

What are the benefits of walking?

1) Walking promotes overall health

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

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

Walking strengthens bones, improves balance, regulates blood pressure, lowers cholesterol, tones muscles and improves sleep. Walking reduces the risk of breast cancer, treats chronic low back pain, and may prevent the development of type 2 diabetes.

2) Walking is also a sport

Walking has a low impact on achieving a moderate level of physical activity. Every step you take releases energy, increases hormones and makes you feel good through the action of brain chemicals. Heart beats increase from about 70 beats to 100 - 150 beats per minute.

This pumps more blood and oxygen to the muscles. When you walk, you start burning 5 calories per minute (as opposed to one calorie per minute when sitting), and these calories continue to be burned up to one hour after the walk, even while you're resting.

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

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

3) Walking prolongs youth

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

Any activity that increases your heart rate and reduces inflammation associated with aging.

A study of middle-aged men and women over 10 years found that those who did at least 20 minutes of moderate exercise every day (or 2.5 hours a week) had lower levels of proteins in their bodies that cause inflammation, compared to those who rarely walk.

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

4) Walking lifts your spirits

Walking 30 minutes every day has multiple benefits of uplifting your mood, increasing energy, reducing stress and improving self-esteem, according to a study published in 2015. In addition, daily walks have the dual function of relieving low mood and preventing the return of depressive symptoms.

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

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

5) Walking is also good for brain function

If you would like to improve your mental abilities, then walking every day can accomplish this feat. Better than resistance training and lifting weights, walking increases the size of the hippocampus, the part of the brain that affects memory and learning.

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

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

6) Walking is practically free

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

How to force yourself to walk every day?

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

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

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

1) Invest in a pedometer

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

2) Set realistic goals

The average adult walks 5,117 steps per day, which is characterized as a sedentary lifestyle. Increase the number of steps gradually and don't get discouraged. At first, 500 more steps every week. If you start walking with 5,000 steps a day, adding up to 500 each week, it won't be long before you reach the full 10,000 steps in 10 weeks.

3) You need to walk correctly!

No matter your age, walking is the safest form of physical activity and still carries a very low risk of injury. Therefore, you must be somewhat careful.

Here are some tips:

• Keep your head looking forward with your chin parallel to the ground.
• Gently tighten your abdominal muscles at the same time as you take each step.
• Swing your arms freely, keeping your elbows slightly bent.
• Maintain an upright posture with your back straight, but not hunched forward or tilted backward.
• Roll your leg from heel to toe.
• Try to relax your shoulders and neck.

4) Break up your walking into several bouts throughout the day.

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

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

5) How to get more benefits from walking?

Here are some ideas to make your walks more effective:

• Always take the stairs instead of the elevator.
• Carry bags in different hands, but do not load the bags too much; it is better to make several passes.
• Take a walk in a park away from where you live.
• Why not walk around while you think and solve a problem?
• When watching TV, remove the batteries from the remote control so you can stand up and manually change channels.
• When you go home, get off the bus one stop early.
• Walk around the house while you're on the phone.

6) Take a walk with a buddy

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

7) Hiking in the wilderness

Walking along the same route is very boring. Add a little adventure and switch things up with race walking. Look for new places, explore them as if in your own backyard.

8) Don't overdo it

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

You don't necessarily need to toughen up your hikes in cold and rainy weather. Try doing a few laps around the mall.

9) Challenge yourself!

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

10) Encourage yourself

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

It would seem that the benefits of walking have long been explained by doctors, and it itself is recommended by trainers. However, most people still look for a minibus when heading to the store. Some even go to the stall to buy cigarettes by car. And everyone complains about a “beer belly”, heart problems and weakness in the legs if they have to stand in line.

We lose weight without problems

In the list of benefits of walking, the most attractive item for many will be getting rid of excess weight. People usually start thinking about health when problems with it begin, but they worry about attractiveness almost from the moment they begin to lose it. And this is even good: by starting to walk to lose weight, a person will also improve his health.

Researchers have found that the benefits of walking for getting slim are much higher than regular visits to the gym. Walking is more effective than dieting and gives more lasting results, unless, of course, it is accompanied by gluttony. When walking, you burn off as much fat in half an hour as you spend in the gym in an hour. And at the same time, you don’t have to pay for such training. In addition, the loads during walking are natural and evenly distributed. You are not at risk of soreness or overload of individual muscle groups. And an additional bonus is improved posture if at first you train yourself to walk with your shoulders turned. By the way, this is not difficult to do: just wear a slightly loaded backpack on both straps.

Let's say no to old age

The undoubted benefits of walking are also observed for those who want to delay the onset of senile infirmity as far as possible. The most common cause of age-related mortality 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 exercise machines, etc. - are not very suitable. But clean air, rhythmic movements and uniformity of load cope with the task perfectly. The pressure stabilizes - the vessels stop experiencing excessive stress. The heart catches the desired rhythm and is not overloaded, while simultaneously strengthening.

We fight apathy and depression

Another reason for rapid aging is stress, which our lives cannot do without, even if we carefully avoid unpleasant impressions and sensations. Another benefit of walking is that it quickly and without medication eliminates the consequences of nervous shock.

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 every day. In addition, senile dementia, atherosclerosis and other diseases that are common at their age were not observed among those who loved to walk.

We 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. The likelihood of diabetes mellitus decreases by at least one third.
3. In women, the risk of getting a breast tumor is noticeably reduced, in men – prostate cancer, and in both – intestinal cancer.
4. Without medical intervention (including medications), the functioning of the gastrointestinal tract is normalized.
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 exponentially: “walkers” do not catch the virus even in the midst of epidemics.

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

How long do you need to walk?

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

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

Where and how is the best way to walk?

It is advisable to choose places for walking wisely. Naturally, if you combine walking with going to work, you won’t be able to adjust your 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 unpolluted, clean air, fairly smooth paths that are quite suitable for walking, plus at least some 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 energetically. When you wander slowly and sadly, your body works in a mode not unlike rest mode.

No special equipment is required for walking. The only thing worth paying attention to is shoes. Flip-flops 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 cannot in any 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 forces your body to produce vitamin D. Without it, the healing effect will be much lower, although the weight loss effect will remain at the same level. And there is no need to make excuses with clouds. Even on a cloudy day, the sun's rays are enough to stimulate the production of valuable vitamins in the required amount.

How to train yourself to walk?

Laziness, they say, is the engine of progress. But it is also a stop-cock for maintaining physical fitness. You don’t want to make unnecessary movements, and the person begins to justify himself by lack of time or other objective circumstances. However, you can unobtrusively 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 cannot do without a trip by transport, get off one stop earlier when traveling by metro and two stops earlier if you travel by minibus, tram or trolleybus.
2. Don’t take your “brakes” with you to work, take a walk to a cafe for lunch. And not the closest.
3. Forget the elevator. Even if you live on the 20th floor, walk. To begin with, just go down, and eventually go back home along the stairs. In addition to losing weight, improving your health and developing your “breathing”, by summer you will also gain elastic buttocks, with which you won’t be ashamed to show up on the beach even in a swimsuit with a thong.

Having appreciated all the benefits of walking, every person should make the first effort and maintain it throughout his life. Unless, of course, he wants to remind himself of a ruin in his early old age and regret missed opportunities. In the end, it's just fun to walk. If you can't walk aimlessly, challenge yourself to walk to the beach, a museum, or your favorite cafe. Or find a like-minded person to talk to while walking. Or get yourself a dog.

Do you suffer from joint pain, heart problems, stress, depression or obesity? Because according to the Journal of Medicine & Science in Sports and Exercise, walking helps reduce the risk of all chronic diseases. In fact, most health professionals will choose a brisk walk over a run, as it is a low-stress exercise that is gentle on the heart and joints. Read on, and you will learn 20 properties of how walking affects your health if you do it daily - and go ahead, no matter whether you are 8 or 80!

What are the health benefits of daily walking?

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

1. Boosts Heart Health

Walking helps improve heart health. Irish scientists report that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and vascular disease. In another study published in the Journal of the American Geriatrics Society, researchers confirmed that men and women 65 years of age and older who walked at least 4 hours a week had a lower risk of cardiovascular disease. So don’t forget to walk at least 4 hours a week so that stroke and other heart troubles avoid you.

2. Promotes weight loss

Walking is a great exercise to lose weight and is so effective it's hard to imagine. American scientists conducted an experiment in which obese patients walked with each other (a concept called the “walking bus”) to places they usually took public transport in the city. After 8 weeks, weight measurements were taken and it was found that more than 50% of participants had lost an average of 5 pounds. You might also think it's a good idea to walk there and back instead of getting in the car.

3. Regulates blood pressure

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

Find out more about how to lower blood pressure at home without using pharmaceutical drugs.

4. Fights cancer

Cancer has taken more than a million lives. One of the causes of cancer is a sedentary lifestyle, and this is where walking can help you. Scientists have found that by going for a walk every day, you can reduce body weight and remove several kg of fat, thereby reducing the risk of cancer. It turns out there is no question about whether walking is beneficial for those undergoing cancer treatment because it reduces the side effects of chemotherapy. It may also reduce the risk of breast cancer.

5. Improves blood circulation

Believe it or not, walking can make you smarter by providing your brain with the necessary amount of oxygen and glucose, which helps it function better. It also lowers levels of LDL cholesterol, which clogs arteries, increasing the risk of stroke. Thus, blood circulation, brain and cell functioning are improved.

6. Reduces the risk of diabetes

A sedentary lifestyle leads to an exponential increase in one of the most common diseases - diabetes. For people with type 2 diabetes, scientists recommend taking 3,000 to 7,500 steps a day, sitting less, and being more active overall. Walking every day can help control your blood sugar levels, which in turn can help prevent the development of type 2 diabetes.

7. Strengthens bones

With age, bones become more fragile. However, there is good news: daily walks can help you strengthen them. This low-stress exercise prevents bone loss, thereby reducing the risk of osteoporosis, fractures and injuries. Since bones are the foundation of the body, stronger and healthier bones mean good posture, endurance and balance. Walking can also prevent arthritis and relieve associated pain.

8. Strengthens muscles

With age, a person loses not only bone mass, but also muscle mass. And here, too, walking can help you, because it strengthens and tones the muscles, and also prevents the loss of muscle mass. Regular walking can strengthen the muscles in your legs and back.

9. Improves digestion

Poor digestion can lead to intestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Thus, it is very important to keep your digestive system in order. To do this, you need not only to develop healthy gastronomic habits, drink more water, but also walk regularly. Walking after eating is wonderful. It will help you lose weight and also help digest food.

10. Strengthens immunity

The body's immune system must always function properly to fight infection, disease and death. Walking is a great way to strengthen your immune system. Walking for at least 30 minutes a day can help activate immune cells such as B cells, T cells and natural killer cells. This stimulates faster production of white blood cells, which allows the body to heal faster.

11. Prevents dementia

Dementia or dementia is a neurological condition characterized by the gradual loss of memory and cognitive functions. Over time, it can deprive you of the opportunity to do household chores and make you completely dependent on others. Walking at a moderate pace every day can help prevent dementia, improve memory and make older adults more confident.

12. Increases lung capacity

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

13. Slows down aging

A study of 17,000 Harvard graduates found that students who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking is sometimes associated with the activation of the enzyme telomerase, which is responsible for maintaining the integrity of DNA and is an important factor in the course of aging, but walking in any case has a beneficial effect on all problems associated with age-related changes in the body.

14. Helps produce vitamin D

Walking in the morning is a great opportunity for the body to produce vitamin D. It is very important for strong bones, prevents cancer, multiple sclerosis and type 1 diabetes. So the best way to recharge your batteries is to go out and walk for 10-15 minutes in the morning sun without worrying about harming your body.

Learn more about why vitamin D is needed and how to get enough of it.

15. Relieves stress

Walking can help reduce stress levels by improving blood circulation, which in turn provides oxygen and nutrients to cells. It also stimulates receptors in the nervous system and reduces the production of stress hormones. Regular breathing while walking will also help you cope with anxiety.

16. Uplifts your mood

Several scientific studies have supported the idea that physical activity can help prevent depression. Walking is highly recommended by doctors and psychiatrists as a way to improve your mood. So, if you're feeling down or sad, take a walk, get some fresh air, realize how beneficial it is - and you'll feel better.

17. Improves memory

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

18. Increases productivity

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

19. Gives a creative boost

Walking can help you when you feel stuck creatively. They will calm your nerves and relax your brain. When you walk, you are not pressured by deadlines or the need to satisfy someone else's expectations. This helps you start thinking strategically and sorting everything out. So if you are stuck with any problem, take a walk!

20. Helps you make new acquaintances

Walking can help you find new acquaintances and, perhaps, new friends who will inspire you to walk every day, because you will want to meet them again. You can also go to social events. By the end of the day you will be charged with positive energy and peace.

It's clear from this list that walking is beneficial and can improve your health in many ways, but what preparations do you need to make to start walking daily? Let's find out what might be useful to you.

What do you need to start walking?

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

• Walking shoes
• Comfortable clothes
• A bottle of water and an energy bar for long walks
• If you decide to walk to the office, wear office clothes and a pair of comfortable shoes that you can change into while at work.
• Raincoat
• Motivation is absolutely necessary at least in the first 5 days.

Below you'll learn how to stay motivated to walk every day.

How to stay motivated to walk?

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

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

Now that we have made it easier for you by telling you the benefits of walking every day and all the health benefits, all you need to do is go for a walk, stay motivated: put on comfortable shoes and go outside, it will be much healthier than sit at home and watch TV. Good luck!

Health is the most valuable thing a person has. You should always take care of it, without waiting for problems to appear. The most accessible way to improve your health is walking. In this article we will analyze the usefulness, types and principles of walking.

What are the benefits of walking?

The benefits of walking can hardly be overestimated; they can:

• Strengthen the health and general condition of the body.

Research shows that walking helps reduce the likelihood of developing heart and vascular diseases by three times.

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

By walking for several hours every day, you can reduce the risk of cancer in the mammary glands and eliminate pain in the lumbar region, which was previously chronic.

• Partially replace sports and help reduce excess weight.

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

• Extend youth.

Aging is associated with a high level of special proteins in the body, which contribute to the development of inflammation and all kinds of “age-related” diseases. By walking every day, you can reduce the amount of such proteins and maintain youth for as long as possible. Brisk walking increases a person's life expectancy in a ratio of 1:2, that is, walking for 1 hour can get an additional 2 hours of life.

• Cheer up.

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

• Increase brain functionality.

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

• Save money.

A pleasant bonus to all the advantages of walking will be that they are “free”. Apart from comfortable walking shoes, there are no longer any restrictions; they do not require financial investments. There is no need to buy a subscription or pay for the services of a trainer. All it takes is a little effort to turn walking into a daily hobby.

What types of walking are there?

There are many varieties of walking. Among them:

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

Let's take a closer look at some types.

On foot

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

The main thing in this type of movement can be called gradualness and frequency. Graduality involves starting with shorter, slower walks and gradually increasing the time interval and speed.

Discounts must be made for health status and age. So young and healthy people should focus on speed of movement, and older people should focus on duration.

By frequency we should understand the preference for systematic walks, since walking “from time to time” will not bring the expected result.

The main benefit of walking is the improvement of the whole body as a whole. Walking can significantly improve your well-being and improve your quality of life.

Nordic walking

This variation consists of moving with the support of two ski-like poles. When walking, you should push off slightly from them.

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

The benefits of Nordic walking are:

• improving the functioning of the heart muscle;
• enhanced ventilation;
• strengthening muscle tissue.

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

Race walking

This style of walking is characterized by speed. You must try to move at the highest possible speed. In this case, you cannot start running, that is, at any time one of the feet must touch the surface of the ground.

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

Girls should pay special attention to race walking, because it helps create beautiful feminine contours of the figure.

How to practice walking correctly?

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

Is a warm-up necessary?

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

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

What pace to keep

Healthy walking involves several speed modes:

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

How to finish

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

Who shouldn't walk?

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

• Recent surgeries. There is a risk of sutures coming apart and increased pain due to increased physical activity.
• Exacerbation of chronic diseases.
• The presence of pathologies in the musculoskeletal system. Short walks are only possible with the permission of the attending doctor.
• High blood pressure.
• Development of infectious processes.

How long should you walk every day?

To stay healthy, you need to walk every day, not every now and then. To begin with, when traveling to work or home, it is enough to get off early, at a stop earlier than necessary.

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

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