The benefit of walking. Hiking in the open air for health promotion

It would seem that the benefits of walking for a long time are explained by doctors, and she herself is recommended by the trainers. However, most people still go to the store and look for a minibus. Some even go to the stall for cigarettes by car. And all while complaining about the "beer" tummy, interruptions to the heart and weakness in the legs, if you have to stand in line.

Lose weight without problems

In the list of what is useful for walking, the most attractive point for many will be getting rid of excess weight. People usually start to think about health when problems begin with it, but their attractiveness worries almost from the moment of the beginning of its loss. And it's even good: beginning to walk for the sake of losing weight, a person at the same time and health will strengthen.

The researchers found that the benefit of walking on foot for gaining harmony is much higher than from regular visits to the gym. Walking is more effective than diets and gives a more lasting result, unless, of course, it is accompanied by overeating. When walking for half an hour, "burns out" the same amount of fat as you spend in the fitness hall in an hour. And at the same time for such training you do not have to pay. In addition, the load during walking is natural and evenly distributed. You are not threatened with "krepature" or overload of individual muscle groups. And an additional bonus can be considered improved posture, if at first you accustom yourself to walking with your shoulders wide. By the way, it's not difficult to do this: it's enough to carry a slightly loaded backpack on both straps.

Say old age "no"

The undoubted benefit of walking on foot is also observed for those who want to push the advance of senile infirmity as far as possible. The most common cause of mortality is stroke and heart attacks. And they are caused by the weakness of the vessels and the heart muscle. To strengthen them, static loads - lifting weights, exercising on simulators, etc. - are not very suitable. But clean air, rhythmic movements and uniformity of load cope with the task to "excellent". The pressure is stabilized - the vessels no longer experience excessive effects. The heart catches the right rhythm and does not overload, while strengthening.

We struggle with apathy and depression

Another reason for rapid aging is stress, without which our life can not do without even trying to avoid unpleasant impressions and sensations. The benefit of walking is also that it quickly and without medicament removes the effects of nervous shocks.

European physicians conducted a large-scale study of the age group from 40 to 65 years. It was carried out for many years and gave staggering results: the risk of heart disease almost doubles if people about three hours a day simply walk at a fast pace. In addition, among the lovers of walking there was no senile dementia, atherosclerosis and other diseases frequent at their age.

Prevent dangerous diseases

The list, than useful walking, is long and convincing. His most compelling points are:

1. Reduction of "harmful" cholesterol in the blood naturally to a minimum. So - preventing the emergence of related diseases.
2. At least one third decreases the likelihood of diabetes.
3. Women significantly reduced the risk of getting a breast tumor, in men - prostate cancer, in those and others - oncology of the intestine.
4. Without medical intervention (including medication) the work of the digestive 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. In the geometric progression , immunity is growing: "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 many it is necessary to walk?

The average person leaving the house only to the bus to the service and to the tram to the store, on the working day does not exceed 3 thousand steps. This is so small that unpleasant consequences for the body can be considered secured.

If a person is more conscious and travels to work (nearby) on foot, he walks somewhere 5 thousand times. Better - but still not enough. In order not to lose the given by nature, it is required to make at least 10 thousand steps a day, which makes a distance of about 7.5 km. With an average speed of travel, you need about two hours - and your health will not leave you.

Where and how best to walk?

It is advisable to choose places for walks. Naturally, if you combine walking with a hike to work, you will not be able to correct the route too much. However, walks in their spare time allow selecting a "useful" trajectory of traffic. Parks are the best for these purposes: there is unsheltered, clean air, fairly straight paths, quite suitable for walks, plus at least some nature. If there is no park nearby, choose routes further from the transport arteries. At least in the yards of houses.

In addition, the benefit of walking on foot is observed only if a person goes vigorously. When you walk slowly and sadly, your body works in a mode that differs little from the rest regime.

No special equipment for walking is required. The only thing that you should pay attention to is shoes. Slippers or heels are clearly not suitable for a long and vigorous walk.

Only fresh air!

I would also like to note that walking along the street can not be replaced by using a treadmill in a sports club, even in the most intensive mode. You only need to walk on the street: here you get your dose of the sun, which causes your body to produce vitamin D. Without it, the healing effect will be much lower, although the weight loss will remain at the same level. And you do not need to talk it out of the clouds. Even on a cloudy day of sunlight it is enough to stimulate the production of valuable vitamin in the right amount.

How to train yourself to walk?

Laziness, they say, is the engine of progress. But it is also a stopcock for maintaining physical fitness. Do not want to do extra body movements, and people begin to justify themselves 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, go to work and back on foot. If you can not do without a trip on transport, leave it at a stop earlier when traveling by metro and two - if you go by bus, tram or trolley.
2. Do not bring "brakes" to work, take a stroll at lunch in a cafe. And not the closest.
3. Forget the elevator. Let you live on the 20th floor - walk. To begin with, just down, with time and home, go back upstairs. In addition to losing weight, strengthening health and the development of "breathing", you will also find elastic buttocks, which are not ashamed to appear on the beach even in a swimsuit with thongs.

Evaluating all the advantages of walking, each person must make a first effort and maintain it throughout his life. Unless, of course, he wants in shallow old age to remind himself of the ruin and regret about the missed opportunities. In the end, walking is just interesting. If you can not go aimlessly, set yourself the task of reaching the beach, the museum or your favorite cafe. Or find a like-minded person who will be curious to talk about while walking. Or get a dog.