By: Zorana Jagodić |
Improve your health and prolong your life by walking |
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This spring, do not forget to walk as much as possible in nature, because walking has numerous health benefits.
You want to live longer? Start walking regularly from this day on.
Experts have agreed on the issue of walking – it is one of the key activities in maintaining good health.
At the same time it is also the cheapest form of physical activity.
You only need comfortable shoes for walking.
Experts say that 30 minutes of walking at a moderate speed leads to significant improvement in the overall health of the organism.
Those 30 minutes can be divided into several smaller walks during the day - the effect will be the same.
Therefore, use the stairs instead of the elevator, leave the public transport one station earlier or park you car few hundred meters from your work place, and give yourselves a chance to walk.
It is best if you can find time for walks in nature. Sightseeing the beautiful scenery and breathing the fresh air will relax your body and soul.
When you enter into the daily rhythm of 30-minute walk, slowly increase the walking time.
Regular 30-minute walks prolong life
Walking at a moderate pace for 30 minutes a day prolongs life and reduces the risk of cardiovascular disease.
If you opt for regular walking, you are prolonging your life as much as 3.7 years and delay cardiovascular disease for 3.3 years.
Not only that - walking protects against stress, has a positive effect on weight loss and improves overall mood.
The health benefits of walking are numerous:
- reduces the risk of heart disease and stroke
- improves the quality of sleep
- reduces the risk of high blood pressure and diabetes
- protects against depression
- reduces the risk of fractures in old age
- helps to fight stress
- reduces the risk of breast and bowel cancer
- improves mood
- promotes weight loss
- has a positive impact on the joints and reduces the pain caused by arthritis
According to a study published in the journal "Archives of Internal Medicine," regardless of whether it is a slow, moderate or fast pace, walking has a significant impact on the overall state of the organism.
Dr. Glen E. Duncan of the University of Washington says that "in people who regularly walk we can observe significant improvement in the health of the cardiovascular and respiratory systems.
How to walk properly
Walking is a physical activity. It is necessary to properly perform movements in order to reduce the risk of injury.
Specifically, walking involves more than 200 bones and 600 muscles, which all make up our muscular system.
When you walk, keep your back straight, head high, shoulders have to be relaxed, force your buttocks inward, and keep your feet parallel to each other.
Hold your arms slightly bent at the elbows and move them in the rhythm with the opposite leg.
Your breathing has to be synchronized with walking: adapt your breathing depending on the speed of walking.
Walk so that the heel touches the ground first and only then the rest of the foot.
Make sure you do not make common mistakes in walking: looking at the ground, relaxing stomach muscles, impractical step length, sudden changes of rhythm of walking and walking without lifting your feet off the floor.
As you walk look, 3-4 feet in front of you, this will also ensure that you straighten your back and neck.
Tighten your abdominal muscles during the walk – that gives support to the spine and improves posture.
Be sure to put on loose-fitting clothing and comfortable shoes (socks are mandatory).
Do not smoke during walking. Always have a bottle of fresh water with you and drink in small sips.
Stretch after walking.
Take 30 minutes every day for walking and your body will thank you for it!
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