A long walk is beneficial. Why is walking beneficial? Calorie expenditure when walking is not much behind running

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 must 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.

Every now and then, a real stir breaks out among the general public about a new miracle remedy for healing, rejuvenation, weight loss, etc.

However, there is no panacea for all diseases, but it can significantly improve not only physical fitness, but also quality of life.

The slogan “Run from a heart attack!” did not justify itself - the consequences of such a sharp physical load on the unprepared body of people leading a sedentary lifestyle and suffering from excess weight were too serious.

But walking for them is exactly what they need: it is useful both for improving health and for losing weight, and this has been known since the time of Hippocrates. Now let's take a closer look at the benefits of walking.

What are the benefits of walking?

Let’s clarify: fast walking, since that’s what we’re talking about (we’ll talk about regular walking below). So, what are the benefits of this type of walking?

• It provides adequate physical activity, which we so lack in the age of physical inactivity, and promotes weight loss.
• Significantly reduces the risk of diabetes and cardiovascular diseases.
• Helps strengthen muscles and increase tissue density of the vertebrae and joints.
• Provides oxygenated blood flow even to hard-to-reach places.
• Thanks to improved oxygen supply, waste and toxins are better removed from the body.
• Relieves stress.
• Increases the body's endurance.

However, fast walking can also cause harm if existing diseases are not taken into account. For example, it is considered beneficial for the heart, but only if the person does not suffer from serious cardiovascular diseases, and with arthritis, fast walking is generally problematic.

Therefore, before you start regular walking, be sure to consult your doctor.

What should healthy walking be like?

Such walking is available for both women and men, regardless of age, but taking into account the state of health.

If the average speed of a pedestrian during normal walking ranges from 3 to 4 km/h, then during recreational walking it should be at least 6 km/h.

In simple terms, during this half hour (the minimum time for effective walking) you need to work hard so that the sweat flows like a stream.

The easiest way to measure your speed is with a pedometer. The simplest device is inexpensive, but there are also advanced models that count not only steps, but also calories burned, which is especially important for people for whom brisk walking is a way to lose weight.

According to research, when walking very fast, a person takes 130-140 or more steps per minute. Half an hour of walking at this pace - and in a month the number on the scale will please you.

The benefits of walking also depend on the place where it is practiced. The best option is a park, boulevard, embankment, the main thing is that it is away from highways, then the lungs will actually be filled with oxygen and not exhaust gases.

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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.

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 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.

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.

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 and how to get it in sufficient quantity.

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 walking 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.

If you don’t have the desire or ability to jog every day, you can use a more convenient way to train. Regular walking also provides training for muscles, the respiratory system, and helps speed up metabolism.

What are the benefits of walking?

The benefits of walking are due to the fact that several muscle groups are involved in the process, because the movements of the limbs are made in the vertical, horizontal, longitudinal direction.

This type of activity depends on the speed of movement. The larger it is, the more blood circulation is activated. The benefits of walking , can be represented as a list:

• reduces the level of cortisol, the stress hormone;
• saturates tissues with oxygen;
• gives a good mood;
• promotes muscle gain ;
• acts as a prevention of diseases of the cardiovascular system.
• morning walking helps the body wake up .

A sedentary lifestyle leads to obesity, inflammatory, congestive and degenerative diseases of internal organs. Every person needs a load , to spend the energy received from food, bringing more blood to the tissues. To ensure a sufficient level, you can go to the gym, train at home, run or walk. Walking improves endurance , fight the effects of stress, thanks to the increased supply of oxygen, metabolic products are promptly removed.

If you walk to work, your calorie consumption per minute increases. This is the prevention of obesity, as well as ensuring uniform energy expenditure. The benefits of walking are important for pregnant women . Due to changes in hormonal levels, a woman can rapidly gain weight during this period. As the fetus grows, she becomes clumsy and lazy, but cannot engage in intense exercise. Walking helps to cope with congestion, prevent excess weight, and provide yourself and your baby with a sufficient amount of oxygen.

The benefits of walking for both men and women include the fight against excess weight. There is a caveat that it is necessary to ensure a fast pace of steps, at least 6 km/h. This is how intense calorie loss occurs. In addition, you need to pay attention to the fact that the walk should be regular, combined with proper nutrition and other types of exercise.

Types of training

Depending on the purpose of the exercise, a person must create an effective training program . The benefits of walking will only be if you choose the optimal type of training and adhere to its rules.

Wellness

This type of load is suitable for use in the morning or afternoon due to the fact that it increases performance and provides a lot of energy. The benefits of walking will be noticeable if you adhere to the recommended speed. The walk should be at a pace of 1 km. 20 minutes in the fresh air. To prevent disruption of the respiratory system, you should not talk during classes. You need to start training at 2 km, gradually increasing the distance while maintaining speed.

There are several paces of movement for different age groups. Young people should focus on the speed of movement, and older people should focus on the duration.

Scandinavian

A special feature of this sport is the presence of an additional accessory, poles, like ski poles. The foot should roll from heel to toe; when leaning on your right leg, you need to rest your left hand on the ground. They help to overcome the path over rough terrain, downhill, without additional load on the shoulder girdle. The advantage of this type of training is that no additional preparation is needed. First you need to start from a small distance.

Sports

The benefits of fast walking are due to the absence of the foot hitting the ground, while the muscles, cardiovascular system, and breathing are trained. The peculiarity of this type of movement is steps with the support of one limb over the entire area without switching to running. In this case, you need to rotate your pelvis when changing legs, quickly move your arms.

Energy

This is one of the areas of fitness that involves alternating movements, each of which has its own purpose. They are aimed at turning on energy channels, based on Eastern practices. The impact on active zones occurs through actions with hands and feet according to a certain algorithm.

For weight loss

To influence fat deposits, you need to move your legs at high speed. To achieve the effect, you need to take 6,000-10,000 steps daily. A pace of 100 steps per minute allows you to get rid of 200-260 kcal/hour.

If you have a high degree of obesity, as well as unfavorable weather or the absence of favorable conditions for long walking, you can walk on the spot. For the exercise to be effective, you need to have a high understanding of your legs, lift each leg at least 40 times and walk for 20-25 minutes. With regular repetition, the body's endurance increases, metabolism accelerates, and fat reserves disappear.

How to walk profitably

Walking is the choice of many, since it is an effective, but not exhausting form of exercise, allowing you to enjoy your surroundings and notice the results even from a short distance. To enhance the effect, you need to pay attention to several points:

• duration of walks;
• frequency of training;
• choice of shoes;
• correct back position;
• Don't avoid walking in your daily life.

Whether a person chooses a sporty type of walk, any walking activity will be beneficial. This includes going up or down stairs, walking to work, and during breaks.

It is recommended to do it a day several visits to evenly distribute the load and train the muscles consistently. The recommended 10 thousand steps are about 8 km, they can be divided into 4 parts, then each will be about 25-30 minutes, which will not take as long as walking for 2 hours.

To make exercise enjoyable and not cause harm to your feet, you need to choose the right shoes. These are sneakers or sneakers with soft rubber soles that bend when walking. When moving, your back should be straight, your head raised, your gaze directed forward.

To reach the goal of 10,000 steps daily, you can walk throughout the day, talk on the phone, cover the distance on the stairs, get off public transport 1 stop before the desired one.

Contraindications for exercise

Due to the fact that there are many types of training, a person with any disease can choose one that will not harm, but will only bring benefit. But there are restrictions under which it is better to refrain from walking. They are associated with the state of the cardiovascular system, when an increase in its activity can harm a person:

• myocarditis;
• aortic stenosis;
• ventricular tachycardia.

The classification of IHD includes many conditions: angina pectoris, myocardial infarction, post-infarction cardiosclerosis, arrhythmia. After an MI, a healing, Scandinavian type of step is allowed, but a special case must be discussed with a doctor.

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 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:

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.