It is a great way to improve fitness and health in general. The movements are safe, almost shock-free, accessible to the vast majority of people, and comparable in effect to more vigorous types of cardio exercise. But most importantly, walking is easy to incorporate into your daily routine.
- Good for your heart, lungs and circulation
- Helps you lose weight.
- Tones lower body muscles.
- Strengthens lower-body bone strength.
Walking is an activity that is simple, comfortable and varied. You can walk in the park, wander through the woods, go for a hike in the mountains. In bad weather you can use an exercise machine - a treadmill. You can walk (at least part of the way) to work, shopping and other household chores.
Regular walking strengthens muscles, bones and joints, reducing the risk of any injuries, including fractures. Walking improves your mood, helping you cope with depression and anxiety.
Walking at a good pace develops your heart and lungs. It's proven that the more people walk, the lower the mortality rate - at any age. It's also a great way to lose weight. Walking just 1.6 km, you can burn up to 100 kcal.
It is recommended to devote at least 30 minutes a day to brisk walking - as often as possible. However, even 10 minutes of brisk walking every day will improve your physical condition. The optimal speed is not difficult to determine: this is the maximum speed at which you can have a normal conversation without losing your breath.
A typical mistake in accelerating the stride is to increase its length. This leads to too much impact load on the ankle and knee and is fraught with broken muscles that run along the front of the shin. Your job is to take regular steps, but at a faster pace. The main effort in walking develops the muscles at the back of the legs, therefore, try to push off the ground as much as possible, working the foot and shin.