Walking is movement, and movement is a fulfilling life, the absence of disease. The benefits of walking for women are great, many muscles and joints work, which has a beneficial effect on the whole body. But what is the right way to walk?
The benefits of walking for women
In the process of walking, many muscles work, and the body itself works in three planes: vertical, horizontal and transverse. But if we talk more specifically about the benefits of walking, we will consider further.
General health promotion
- The results of the studies, with the participation of almost 459,000 participants worldwide, showed that simple walking reduces the risk of developing cardiovascular pathologies by 31%, and reduces the risk of mortality by 32%.
- Walking strengthens muscles and joints, improves immunity and improves sleep, which has a beneficial effect on the central nervous system.
- Just half an hour of walking a day is enough and forget about the doctors for a long time.
Heart risks
Even unhurried walks help to strengthen the heart muscle, and this kind of training can be called for everyone, even the most unprepared, leading a sedentary, sedentary lifestyle.
All patients who crossed the age limit over 65 and walked 4 hours a week were 27% less likely to develop cardiovascular disease, according to research published in the Journal of the American Geriatric Society. Stroke and heart attack, other heart diseases will bypass you.
Slimming walking
Walking is a wonderful and affordable exercise for fighting excess weight and is so effective that it is difficult to imagine.
So American scientists conducted an experiment: overweight patients walked with each other around the city, where they usually traveled by transport. And after 8 weeks, when taking measurements of weight, scientists found that half of the participants lost an average of 5 pounds.
Walking prolongs youth
A slender and toned body, even in old age - this can be achieved by simple walking, slowing down the aging process. Why is that? It is worth remembering that any activity accelerates the rate of contraction of the heart muscle, reducing the aging process.
And as 10-year-old studies show, taking even 20 minutes of walking every day can help reduce the production of a protein that causes premature aging.
Often, the positive effect of walking on the preservation of youth is also associated with the activation of the production in the body of a special enzyme compound - telomerase, which is responsible for the integrity of DNA.
He is responsible for the onset and course of premature aging processes and therefore a walk has a beneficial effect on all the processes and problems associated with age-related changes.
Psychological relief
In addition to the benefits for the physical body, walking can help reduce stress levels at times. This is achieved by improving blood circulation, filling cells with oxygen and other nutrients.
In addition, the walk also simulates the receptors of the central nervous system, reducing the production of the stress hormone. Also, body movements while walking help prevent depression, which is why it is so actively promoted by doctors and psychoanalysts.
Improving brain function
To improve mental abilities, it is worth walking for half an hour every day. And as a result, the body produces the hormone of happiness, the hippocampus increases - that part of the brain that is responsible for learning and memory.
This will improve the very structure of the gray matter of the brain, its functioning, strengthens at times neural connections. And these are already the best indicators of planning, strategy and multitasking.
Hiking not only has a positive effect on the left hemisphere - the center of analytics, giving an advantage in terms of solving creative plans and tasks.
And regardless of whether you are walking on the street or in the house, on stairs or mountains - you get 60% more ideas and inspiration than while you are sitting.
Strengthening bones
With age, our bones become more and more fragile, but there is a simple and effective way out - these are everyday walks that strengthen them. So walking in this case acts as such a low-stress type of exercise that can reverse the loss of bone density. And as a result, it reduces the risks of developing a fracture, injury and arthritis, arthrosis of other pathologies.
Plus, walking in sunny weather means an increased production of vitamin D by the body, which is so important for strong bones, preventing the development of bone cancer and even type 1 diabetes.
Healthy walking rules
Regardless of age and fitness level, walking should be done according to the rules and benefit.
Next, consider tips on how to walk correctly:
- Go in for hiking, walking with a gradual increase in load. The main thing is not walking speed, but the technique of its implementation. This will form endurance and only after that it is worth increasing the pace of walking.
- Increase your stride pace gradually - after 3 months, bring your stride rate per minute to 120, and ideally the number should be 130-140 units.
- The minimum walking per week is three days, with a duration of 45 minutes daily. But if the break is more than 3 days, slow down and increase the duration of the walk.
- It is not recommended to go out for a walk after a hearty breakfast or lunch. Soak the time for 1.5-2 hours and only after that start a sports activity.
There are a few more nuances worth considering.
- Maintain the correct posture - a straight back and shoulders laid back, pull in your stomach and a straight head position. And when walking, put your foot correctly, namely, put your foot from heel to toe.
- When walking, look straight ahead, walking and looking at your feet is unacceptable and wrong.
- When walking at an intense pace, you should not speak, because the breathing is so confused, and it should go to the rhythm of the step.
- It is worth breathing through the nose, and especially in the winter season, when low temperatures can cause the development of acute respiratory viral infections and flu.
And, probably, the most important thing is comfortable clothes and shoes that do not hinder movement, sewn and made of natural fabrics.
Reviews
By my habit, I go very quickly - to and from work, with my son to the kindergarten and from the kindergarten home, in my two. And even after recovering, I can throw off up to 5 kilograms in this rhythm, although I have to attend additional aerobics classes for this.
Larissa
I actively practice the fast type of walking 5 days a week - to work and home. Moreover, I live in a 9-storey building on the 7th floor and, in principle, for my health, I do not use the elevator. But as soon as I switched to such a rhythm, shortness of breath and extra pounds left.
Asia
I just started walking, but at an average pace and so far I don't see any positive changes, but gradually I began to breathe better, and shortness of breath went away.
Marina
I have been walking since spring - 5-1 months of my training in the park have already started. In the morning and in the evening for half an hour - I am happy with the result, since I lost 9 kilos, without difficulty.
Tamara
I leave a review from personal experience - I love to walk, because sneakers in my wardrobe are an irreplaceable thing. I go a lot and for pleasure, you can throw off up to 4 kilos a month without straining.
Irina
Walking is a simple and accessible form of sports activity, and just great fun in order to relieve stress, both physical and psychological.
But the main thing is to put walking correctly, which will allow not only to improve health, but also to return a beautiful figure, allowing you to remain active and cheerful for many years.