Is it useful to walk? Walking - step by step to active longevity or why you should walk more often What daily walking gives a person

When a trainer in the gym says something clever about “ functional» exercises, you can tell him that there is nothing more functional than walking(and immediately leave it* - joke) is the most natural physical process for our body.

Meanwhile, many homo sapiens strive to free themselves as much as possible from upright walking. They get into cars and circle around the supermarket parking lot to walk 50 meters less, and if they park right in front of the entrance - and walk only 10 meters, instead of 100 - this is a huge success, the brain rewards the “winner” with a fresh portion of hormones and, but ...that's not what we're talking about now.

Humanity has come up with a lot to help people walk less: escalators, elevators, electric scooters, Segways, cars, sofas.

Meanwhile, walking is the simplest, most natural and, as scientific research shows, very useful for prolonging your life. So, without further sentimentality, let’s turn to how and what scientists found out about the most functional exercise in the world. We have translated and adapted the scientific text from the website health.harvard.edu, let's see together what scientists have found out - how good walking is.

1. Walking is slow running

It even sounds a little funny, but if you let the experts at health.harvard.edu think logically: the effect of physical exercise depends on three components - intensity, duration And general frequency of classes.

To put it very roughly: you can quickly push yourself while running, or do the same work calmly and thoughtfully, covering the same distance over a longer period of time - the load will be approximately the same, but the time spent will be different. By the way, there is an opinion that the key thing in the load is the total work done, and not the intensity with which you did it. There is a grain in this, but not everything is so simple, of course.

The reputable American Heart Association and American College of Sports Medicine recommend walking at least 30 minutes a day and at least 5 days a week. The minimum recommendations from the same organizations for running: 20 minutes a day, 3 days a week.

From the point of view of load efficiency, in a minute of time the runner overtakes the walker, but firstly, it is not clear whether there is any point in rushing, and secondly, slowing down clearly has its advantages and if you think about it, there are quite a lot of them, starting from the fact that there is no need to change sweaty T-shirt and ending with a much lower risk of injury, including.

2. Calorie expenditure when walking is not much behind running

For example, a 70 kg person while running, spends about 500-600 kcal per hour, the same person when walking you will spend about 250 kcal per hour. Roughly speaking, in terms of energy expenditure, half an hour of running corresponds to an hour of walking.

To be fair, we need to compare here what is additionally burned (for example, if the same person had been lying on the couch for that hour and not moving anything, he would have spent only about 40-50 kcal per hour).

So walking gives additional 200 kcal/hour relative to rest, and running - accordingly, on average +500 kcal/hour (for this 70-kilogram person).

In any case, if you need to work on a calorie deficit, think about what is more comfortable and to your liking - 2-3 hours of walking or an hour of running. The effect will be the same for the amount of calories burned.

3. The Science of Walking: 18 Reliable Studies

The opinions of experts and scientists on the benefits of walking can begin with Hippocrates, who said about 2,400 years ago, “Walking is the best medicine for man.” Previously, of course, they said all sorts of things and even treated with mercury and bloodletting, but in the case of Hippocrates there is scientific evidence. Hippocrates is great. Do like Hippocrates.

Two scientists from University College London conducted a meta-analysis (and as you already know, this is a very reliable type of scientific data) of all studies on walking from 1970 to 2007. They combed through 4,295 articles from which they identified 18 studies that met their high standard of validity. These 18 studies included a total of 459,833 people who did not have heart disease at least at the start of the studies. This group of people was followed for an average of 11.3 years and monitored for various diseases, mainly of the cardiovascular system (heart attack, strokes, vascular surgery, angioplasty, angina, and deaths).

So, the conclusions in favor of walking are clear:

– Regular walking reduces the risk of cardiovascular disease by 31%.
– Those who walked regularly were 32% less likely to die during these 11.3 years of follow-up than those who did not exercise.

Here is more reliable data with similar conclusions and figures - also a meta-analysis of seven large-scale studies from Harvard University:

– Among 10,269 Harvard graduates, walking at least 9 miles per week (just over 2 km per day) was consistent reducing the risk of death by 22%.
– Among 44,452 healthcare industry workers, those who walked at least 30 minutes a day had an 18% lower risk of coronary heart disease.
– Among 72,488 nurses, those who walked at least 3 hours a week had a 35% lower risk of death from a heart attack and a 34% lower risk of death from stroke.

These studies excluded those who already had heart disease, but could walking help those who already have it? There is a review study on this topic. The researchers reviewed 48 scientific papers involving 8,946 patients and the conclusion was similar: moderate exercise (such as walking or moderate exercise on an exercise bike) for 30 minutes 3 times a week - reduced the risk of death from cardiovascular disease by 26% (this is among those who already had problems with it) and a 20% reduction in the overall risk of death from all causes.

There is even a randomized clinical trial on walking, which also guarantees high reliability. In a 10-year study of 229 postmenopausal women, some subjects added 1 mile of walking per day to their regular activity, while others did not. The result was that those who walked had an 82% lower risk of heart disease.

4. Another list of the health benefits of walking

And if the clearly proven reduction in the risk of death and cardiovascular disease does not convince you that walking is important and necessary, there is also a whole bunch of positive effects from walking noted in various studies: reducing the risk of dementia, diabetes, depression, colorectal cancer, obesity, vascular disease and even erectile dysfunction.

5. Why walking is better than running: less impact, fewer injuries

It is clear that if you are in a hurry (to catch an antelope with a spear, for example), then running is obviously preferable to walking.

But the difference between these two activities is not only speed. During walking, at least one foot is in contact with the ground at any given time. While running, the runner spends part of the time in flight. And the higher the speed, the more time the runner spends in the air, without contact with the surface. Elite runners spend up to 45% of their time “flying.”

But what takes off must also fall if it is not in Earth's orbit. During landing, runners subject their bodies to a stress equivalent to approximately three times their own body weight. Over the course of a brisk mile of running, a typical runner's legs absorb about 100 tons of impact forces. In this regard, running can both strengthen the body and harm (everything, of course, depends on many conditions and, above all, each individual person – Zozhnik’s note).

Ultimately, the risk of ever suffering an exercise-related injury while walking is very low (1 to 5%), but while running it is high (20 to 70%).

6. Benefits of walking up stairs

Cardiologists tell their patients that they are physically fit enough for sex if climbing 2-3 floors of stairs does not cause any problems.

Researchers from Canada monitored 17 subjects with an average age of 64 years during normal walking, strength training and climbing stairs. It turned out that walking up stairs is the most energy-intensive activity - about 50% more expensive than regular strength training. So walking up the stairs is a powerful load that should not be neglected. Be happy if you live on a high floor (and if there is no elevator there yet, then this is just a gift to your health).

A Harvard study also found that people who averaged at least 8 floors per day were 33% less likely to die than those who climbed almost no stairs.

By the way, on Zozhnik there is a whole gorgeous article about the benefits of walking on steps with interesting scientific calculations.

7. Walking or genetics?

An important question to ask in the wake of these 18 high-quality observational studies on walking is: is it walking that causes these health benefits, or do genetically healthier people simply tend to walk more? Do scientists confuse cause and effect?

One European study sheds light on this quantum uncertainty. A huge study was conducted in Finland, in which 16,000 healthy same-sex twins took part. The study started back in 1975 and during 20(!) years of observation, 1253 subjects died.

Moreover, those who exercised for at least 30 minutes at least 6 times a month at walking intensity had a 43% chance of dying than those who did not exercise at all.

The study also gives a clear answer to the question about genetics: If one of the twins was engaged, and the other was not, then he had an average of 56% less chance of dying during these 20 years of observation.

Go!

Friends, the science is clear - walking is good for your health, life expectancy, well-being, blood pressure, has the lowest risk of injury and allows you to burn a noticeable amount of calories.

Is it difficult to park at the entrance? On the contrary, park at the farthest and most free point and enjoy the extra meters. Walk to work, to the metro, to the train, evaluate where you can replace transport with a walk and do it.
Take a walk during your lunch break instead of sitting around the whole time.

Walk in good health. Walk more.

Walking to work and back, imposing daily walks are a minimum of time spent and maximum benefits for the body. Just imagine how many systems and organs will be grateful to you for just 10 thousand steps a day.

Mental health

Exercise can do wonders for your psyche. Research has shown that low-intensity exercise, such as exercise, can prevent neurodegenerative diseases. Walking every day not only strengthens your body, but also your mind.

Vision will improve

Walking improves blood circulation, which means the body will more quickly deliver nutrients to the organs that need them. Walking has been shown to improve vision and even help fight glaucoma. This is due to a decrease in intraocular pressure.

Reduces the risk of heart disease

Movement is good for the heart. Like running, walking improves blood flow and helps regulate blood flow. Walking may even lower your cholesterol levels. If these simple steps can prevent a serious problem in the future, you should start doing them.

Improved lung function

The more you exercise your lungs, the stronger they become. The lungs are like a muscle that benefits from exercise every now and then. As the lungs fill with more air, they expel toxins and waste, increasing their capacity.

Pancreas Health

Walking may be the secret to preventing diabetes, when combined with a healthy diet. A study conducted on people who chose to walk or run for six months found that people who chose to walk were better able to process glucose in their cells. When glucose is inside the cell and used properly, it is not a threat to the human body.

Improved digestion

Walking gets everything moving, so it makes sense that it can help improve digestion. Just 30 minutes of walking a day will help improve bowel function. If you consume enough water at the same time, there will be no problems at all.

Muscle tone

Walking is a gentle way to improve blood circulation and get your body moving. If you walk long enough, you can reap the same benefits as low-intensity workouts. Improved muscle tone and sustainable weight loss are the result of active lifestyle choices.

Strong bones and joints

Daily walking helps improve joint mobility and prevent fractures and bone loss. This is especially good news for those giving up dairy products. Drinking cow's milk has been shown to lead to weaker bones, so incorporate walking into your daily routine.

Reducing back pain

If you suffer from lower back pain, walking is a simple solution to this problem. This low-impact activity also promotes excellent blood circulation around the spine, allowing your body to naturally heal minor injuries. Focus on good posture while walking and your back muscles will become stronger every day.

Calm

Walking has been shown to reduce symptoms of depression in patients with clinical depression. Imagine how it will affect an ordinary person. Walking is a way of interacting with your body. The better these settings are in sync, the better decisions you will make, which in turn will lead to better health.

Walking is useful and multifaceted. It allows you to use not only your legs, but the entire body as a whole. Even a small speed forces our body to work in a different rhythm. Of particular note are the benefits of walking. It has a special influence on our lives. Thanks to a strong and straight spine, human organs occupy the correct positions.

If you walk a lot, the tissues of the vertebrae are massaged and strengthened. This happens due to the fact that when the muscle mass is tense, it reaches even the most difficult places, enriching everything with the necessary oxygen. Gently rocking each vertebra creates a relaxed massage effect.

Walking has a positive effect on every organ, saturating it with oxygen. Also, such walks expel harmful toxins from tissues. If you walk regularly, the likelihood of heart problems is greatly reduced. Blood pressure normalizes and cholesterol leaves the body.

You should not miss the point that it is recommended to move a lot and walk. So, if you have even minor problems with excess weight, walking will always come to your aid. Half-hour walks will help reduce the risk of vascular diseases, relieve shortness of breath, normalize blood pressure, strengthen bones and muscles, and relieve stress.

The duration and intensity of walking should be adequate. You need to start walking with a gradual load. You should not chase quick results. Otherwise, you will start to get tired quickly and get tired of it. To start, try to walk longer rather than faster. This way you will build endurance. Over time, you will find it easier to increase your speed.

After just 2-3 months of regular walking, you will bring your average speed to 100-110 steps per minute.

Experts recommend walking often and a lot. Ideally – daily for 40-60 minutes. Here you should take into account your own workload and employment, since in the modern world not everyone can afford such walks. However, it is worth striving for the standard.

After even a short break, you should start walking again with light loads. After this, you can gradually raise the bar to the result you achieved previously.

The maximum benefit from walking can be obtained if during the process your shoulders are spread to the sides and your spine is in an upright position. It is forbidden to slouch while walking. Learn to walk upright and gracefully.

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:

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 diseases, 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:

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:

• 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 daily 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.

Walking is becoming an increasingly popular activity; there are even mobile applications that track the steps of its owner, measuring daily physical activity. The benefits and harms of walking as the most accessible way of physical activity are discussed by medical scientists, its miraculous effect is promoted in the trend of a healthy lifestyle.

What are the benefits of walking?

The beneficial properties of walking as a type of physical activity, in which all muscle groups of the legs, neurophysiological and biomechanical processes are involved, are manifested:

• in strengthening bones, improving water-salt balance;
• regulation of blood pressure;
• lowering cholesterol levels;
• toning muscles and improving sleep quality.

Walking can also reduce the risk of cancer and type 2 diabetes.

Maintaining general health

In 2009, a study was conducted in the United States in which more than 46 thousand people took part. The results are impressive: regular walking has the beneficial properties of reducing risks:

• diseases of the cardiovascular system by 30%;
• early death – by 35%.

Walking provides heart benefits even for those who walk less than 5 miles in a week, and the most effective protection against disease comes from walking long distances at a brisk pace.

Physical activity

Every step taken during a walk helps release energy and increase the level of hormones responsible for mental health. The pulse increases from 70 to 100 beats per minute, and the flow of blood and oxygen is directed to the muscle fibers. Walking burns an average of 5 kcal per minute, while sitting only burns 1 kcal. A two-hour walk can easily replace a full-fledged cardio workout.

Preservation of youth

Scientists are confident: the beneficial properties of walking can easily slow down the aging process and the occurrence of age-related diseases.

After observing a group of middle-aged people for 9 years, it was proven that those who walk at least 20 minutes a day (about 2.5 hours a week) have a lower level of UFD 1 proteins, which cause cancer and age-related diseases.

Interesting! According to the American Heart Association, one hour of vigorous walking prolongs life by 2 hours.

Good mood

Half an hour of daily walking, thanks to its beneficial properties of actively improving mood and increasing energy levels, will help get rid of accumulated stress: this was the result of a study conducted in 2015 by Canadian scientists. Walking helps release endorphins and neurotransmitters, preventing depression. Walking in nature, away from the bustle of the city, is of particular benefit to human health.

Brain Functioning

Another benefit of walking, research suggests, is that it helps enlarge the hippocampus (the part of the brain responsible for learning and memory), which can improve mental performance. It helps improve the structure of the cerebral hemispheres, their functioning and strengthen connections between nerve cells, which has a positive effect on the development of the brain's ability to multitask.

Interesting! Walking also benefits creative people: it has been scientifically proven that walking in the fresh air helps generate many more ideas than sitting at a desk.

Strengthening Bones

Daily walks can protect against the damage of osteoporosis and arthritis. Moderate exercise while walking maintains bone density and, unlike running, is not capable of harming the body. Muscle mass puts pressure on the skeleton, thereby promoting bone tissue regeneration. Moreover, walking keeps joints flexible and trains the vestibular system. Walking is of particular benefit to the spine: it helps strengthen it and form correct posture.

You can find out more information about the benefits and harms of walking, as well as its properties and effects on the body from the video:

For women

1. Active weight loss. Walking, like any other physical activity, helps burn calories effectively. Instead of storing them as fat reserves, the body converts all proteins, fats and carbohydrates into energy. To increase the effectiveness of walking for weight loss, it is necessary to maintain an appropriate pace: it should exceed the speed of normal walking by twice the speed (within 8 - 10 km per hour). Then the body will more actively seek sources of energy and burn fat reserves. The female figure is especially benefited by climbing stairs, which, in addition to burning calories, stimulates the active development of muscle fibers. Walking quietly “remodels” the figure, giving the shape of the buttocks, hips, arms and shoulders smooth outlines.
2. Increased muscle tone. Walking stimulates an active heartbeat without straining the heart muscle. In the course of multiple studies, scientists have found that walking at a fast pace reduces the risk of heart attack by 50%! In addition, such a load cannot harm sensitive female joints, unlike running or working out in the gym.
3. Stimulation of blood circulation. Active walking significantly speeds up blood circulation, helping to strengthen the immune system. This eliminates the harm caused by free radicals and protects against various viruses and diseases. In 2011, another study was organized at Boston Medical University: scientists monitored a group of women with breast cancer. The results showed that subjects who spent 4 to 6 hours a week walking soon began to recover.

The benefits of walking to stimulate blood flow are also reflected in a woman’s appearance: the skin becomes more toned, cellulite, stretch marks and even age wrinkles go away.

For men

1. Walking has the beneficial property of working out the cardiovascular, muscular and respiratory systems in the male body.
2. Walking speeds up metabolism and stimulates active fat burning: 15 minutes of walking at an average pace can burn more than 100 kcal. During the walking process, the main muscles are also worked out: the abs, gluteals, quadriceps, and calves. A few hours of walking at a fast pace can fully replace an intense workout in the gym.
3. The benefits of walking for men include the prevention of congestion in the pelvic organs, diseases of the cardiovascular system, musculoskeletal system, and diabetes.
4. Thanks to the increased work of muscle fibers, blood flow through the veins improves, which serves as a preventive measure against the development of varicose veins and helps get rid of toxins.
5. Men are most susceptible to damage to the heart muscle, but the benefits of walking can prevent this: regular walks of 20 to 30 minutes a day significantly reduce the risk of stroke or heart attack.

For the elderly

1. Strengthening the cardiovascular system. The benefits of walking in the fresh air help strengthen the heart, and daily walking for 20 to 30 minutes a day reduces blood pressure and the risk of damage to the heart muscle.
2. Strengthening bones. In old age, a person's bones become more fragile, so they need to be constantly strengthened with regular exercise. Due to its ability to increase bone strength, walking will be useful in preventing the development of age-related osteoporosis.
3. Brain stimulation. As you age, your risk of developing Alzheimer's disease or dementia increases. Walking, due to its beneficial property of saturating the brain with a large amount of oxygen, helps stimulate its activity. Walking can speed up the thinking process and improve memory.
4. Boosting immunity. The body of older people is more susceptible to viral diseases, so in addition to proper nutrition, it is extremely important to monitor its physical activity. The benefits of regular slow walking in the fresh air include reducing your chances of catching a cold or flu and even preventing the development of cancer.
5. Regulation of blood sugar levels. Walking (especially after lunch) will protect against the development of type 2 diabetes.

The benefits of walking for weight loss

Walking every day at an intense pace has benefits for weight loss: its effect is stronger than a morning jog or workout in the gym.

Many people give up running in the morning because of the intense load that not everyone can handle. Fast walking allows you to cover a distance equal to the jogging distance with benefit for your figure, without harming the tendons and joints.

Moreover, walking significantly saves time and money on fitness. To complete them, you don’t need any special conditions: just find the nearest park or stadium and just start walking. And for those who cannot tear themselves away from work, but want to remove extra centimeters, there is another option - walking in place. The benefits of fast walking in place are no different from a regular walk at an accelerated pace, but it will save some time.

How many calories are burned when walking

Being in a stationary state, the body spends energy only on its vital processes: the work of organs and muscle tissue. At the same time, only 1 kcal per minute is burned per 1 kg of weight at a minimum pulse and breathing rate. As soon as a person starts moving, energy consumption immediately increases by 40%: the body spends resources on pumping blood, maintaining body balance, etc. At the same time, the pulse and breathing rates increase.

To calculate your number of calories burned while walking, you don’t have to use tables: you just need to know your weight, the distance traveled, and multiply them together. So, a person weighing 60 kg, walking a distance of 24 km, will spend 1440 kcal (60*24=1440). To measure the distance traveled, it is recommended to use a pedometer, which can be easily installed on your phone.

What is better for losing weight: walking or running?

Both running and fast walking consume the same amount of calories. However, these two types of activity differ from each other in properties and beneficial effects:

1. Walking primarily strengthens the leg muscles, while running strengthens the pectoral, back, gluteal and thigh muscles.
2. Walking eliminates the “flight phase” inherent in running. Thanks to this, the pressure on the spine and joints is significantly reduced, which will be especially useful for overweight people.
3. Unlike walking, running with excessive loads can cause serious harm to the heart, lungs, spine and the entire musculoskeletal system.
4. If the goal of training is not to “dry” muscles, then it is better to take brisk walking on foot as a basis: unlike running, it does not trigger the process of burning muscle tissue, and its benefits for your figure and health remain unchanged.
5. For the fastest possible weight loss, jogging is suitable: to achieve the same result while walking, you need to spend much more time. The walk should last at least an hour: this will allow you to complete the norm of 10 thousand steps. However, by using weights in your hands, the effectiveness of walking training can be enhanced.
6. Jogging and walking have different effects on the mental state: the benefits of long walking lie in harmonizing thoughts, while running is more aimed at releasing accumulated adrenaline.
7. While jogging, you need to constantly monitor your heart rate: the readings should not exceed 120 - 135 beats per minute. This is the optimal number for effective fat burning, which practically does not change when walking quickly.

Types of walking

In the sports field, there are 6 types of walking. Each of them has its own beneficial properties.

Health walking

Such walks are recommended primarily for people belonging to the third medical group (health conditions due to which physical activity should be reduced). Daily recreational walking will also be beneficial for older people, whose bodies require measured exercise.

When walking, it is important not to slouch, try to keep your back straight and your head straight. You need to lift your chin a little, relax your shoulders and slightly tighten your stomach. When taking a step, the foot should first be placed on the heel, and then smoothly transfer the weight to the toe. Walk smoothly, without swaying from side to side.

Race walking

Race walking offers benefits for effectively burning calories without causing harm to people who are prohibited from strenuous exercise. When taking a step, you need to firmly fix your foot on the ground. The raised leg should be kept straight and under no circumstances bent at the knee. In race walking, you must always maintain “contact with the surface”: when one leg rises, the second should be pressed firmly to the ground - then the exercise will bring maximum benefit to the body.

Nordic walking

Walking is walking with the help of special poles that look like ski poles. The beneficial properties of this walking help to effectively fight extra pounds and obesity, improve coordination of movements and form an even posture.

Nordic walking uses more than 90% of the muscles. It is not much different from a regular walk, the only difference is in the movements: they are more intense, but at the same time smooth and rhythmic. Beginners need to find the optimal pace for themselves that does not cause overwork.

Mastering “Scandinavian sticks” is not at all difficult. You need to start from a short distance, gradually increasing the intensity and duration of exercise.

There is a special Nordic walking technique for beginners. At first, you don’t need to lean on the poles at all: hold your hands as if you were walking normally, and then raise them higher and higher until the poles stand vertically.

Walking in place

Walking in place provides maximum benefits for working out the main muscles, and also significantly saves time: you don’t have to go to the gym to do it, just spend 15-20 minutes at home. It involves 90% of the body’s muscular system, stimulates blood flow and oxygen supply to tissues, which significantly accelerates redox processes. With the intensity of the exercise, metabolism increases, and all accumulated toxins are released.

You need to start with a minimum load: 10 - 15 minutes of walking in place at a moderate pace (60 - 70 steps per minute), gradually increasing the duration.

Walking machine

Walking on a treadmill helps you stay physically fit without overexerting yourself. Such activities have several advantages:

• allow you to adjust the intensity of your workout;
• make it possible to independently configure the necessary load parameters: from small to significant;
• This walking option has significant benefits during pregnancy, allowing you to work out the main muscles without putting pressure on the expectant mother’s body.

Performance:

1. Before starting classes, do a preliminary warm-up to prepare the muscular system for work. Particular attention should be paid to the most affected areas: ankles, calf, gluteal and thigh muscles.
2. It is important to maintain the correct position: the chest is straightened, the back is straight, and the abs are slightly tense. Bend your arms at the elbows at a right angle.
3. , exclusively through the nose. This will help maintain oxygen in the blood and stabilize metabolic processes. For rhinitis, inhale through your nose and exhale through your mouth.

Walking up stairs or uphill

The benefits of walking on stairs have a positive effect primarily on the joints: the load on them in this case is minimal and therefore does not cause harm. Its beneficial properties include engaging skeletal muscles, activating metabolic processes and increasing the level of endurance.

First of all, you should refuse the elevator and walk the distance to your floor. Over time, you can begin to train: at a moderate pace, climb to the top floor of the house, and then descend again to the first. It is better to load the body gradually, giving the body a chance to get used to it.

You need to choose the most comfortable clothes and shoes for training: a tracksuit and sneakers are the best option. A backpack is perfect as a weight, which will evenly distribute the weight on your back and shoulders.

Walking up the steps should be done at a measured pace: then the training will give the greatest benefit.

Correct walking technique

Before you experience all the beneficial properties of walking, you should familiarize yourself with the rules that will help you achieve maximum effect and reduce the risks of possible harm:

1. Your posture should be in the correct position: keep your back straight, without arching or swaying from side to side. Skewing your back to one side will significantly increase the pressure on your spine.
2. When walking, the feet are parallel to each other. You should not look at your feet: this increases the risk of curvature of the spinal column. Look straight ahead, 4 to 5 meters ahead.
3. Keep your chin parallel to the ground, this will reduce pressure on your neck and back.
4. Do not tense your shoulders, but take them back a little, lower them slightly and relax.
5. It is advisable to keep your stomach pulled in, which helps work out your abs.
6. If you include your hands in the process of walking, the number of calories burned will increase by 5 - 10%. Initially, walking with your arms may seem tiring, so in the first stages of training you can only include them in the work for 5 to 10 minutes until the body adapts to the load.
7. The main rule of effective walking is to move your step from heel to toe. This is why it is so important to choose shoes that are comfortable for exercise. When you step, placing the brunt of your weight on your entire foot quickly fatigues the muscle fibers and can cause serious damage to your knee tendons.
8. It is necessary to avoid taking too long steps while walking, which can cause injury or sprain.
9. It is morning walking that brings the greatest benefit: it perfectly warms up muscle tissue and fills the body with energy for the whole next day.

How long do you need to walk

To achieve the greatest training efficiency, it is optimal to walk at least 10 thousand steps (about 8 km) per day.

There is a scheme for calculating a personal daily training plan:

1. 2 thousand steps (1.6 km) allow you to burn 100 kcal.
2. Per 1 kg of weight there are about 7 thousand kcal, to burn which you need to take approximately 140 thousand steps (112 km).

There are several ways to enhance the benefits and effectiveness of daily walking:

1. Try not to use vehicles if possible. Walking to work in the morning will give you much more energy.
2. Avoid taking elevators and escalators.
3. Seize every opportunity to take an extra walk: get to the stop earlier or take a longer walk with the dog.

Important! When drawing up a plan, they take into account lifestyle, nutrition, muscle tone and individual physical fitness.

Where and when is the best time to go?

For walks, it is better to choose open places in the fresh air: parks, squares, and other surroundings. However, in case of bad weather or lack of time, you can try other options:

• large shopping center or hypermarket;
• schoolyard;
• stadium.

Don't miss the opportunity to walk in the fresh air with your children: walking will also provide invaluable benefits for a growing body.

Walking is most effective in the morning: it provides active fat burning and benefits in strengthening muscle fibers. An evening walk can whet your appetite and slow down falling asleep.

Many believe that walking on an empty stomach brings the greatest benefits for weight loss, but nutritionists say the opposite. 30 - 40 minutes before walking, you need to eat a hearty meal: then the body will burn fat both during the walk and after it.

Clothes and shoes for walking

The quality of the workout and the feeling of comfort will depend on the selection of clothing for hiking.

Sneakers are the ideal shoe option because:

• they are able to withstand heavy loads and long distances;
• can be perfectly matched to the anatomical structure of the foot.

A thick, resilient sole will help alleviate pressure on the foot, which will only enhance the benefits of hiking. The heel of the sneaker should be high and rigid enough to provide stability and prevent slipping, and the insoles should be moisture-wicking.

Clothing for walking should not cause discomfort, compress the body or cause sweating: a tracksuit is the best option.

How to stay motivated to exercise

Sometimes it is very difficult for a person to force himself to get up from the couch and walk to the store a step away from home, not to mention 10 thousand steps. There are several useful techniques to help increase your motivation to walk:

• ask a friend to join;
• walk your dog as often as possible;
• take regular evening walks with family or friends;
• calculate the amount saved by walking to work and back;
• get a glider and record in it the daily distance traveled and the number of calories burned;
• explore new areas every day while walking;
• try your hand at hiking.

Conclusion

The benefits and harms of walking continue to be actively studied. However, many beneficial properties of walking have already been discovered: maintaining muscle tone, preventing diseases, losing weight and even prolonging youth. Before walking, it is important to familiarize yourself with the rules that will help enhance the effectiveness of your training and prevent harm from possible damage to joints and tendons.

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