“Movement is life” - this is how the role of natural physical exertion on a person’s condition is characterized. The one who understood and began to put this statement into practice, made the most important step on the way to his health. A natural human movement is walking. It is to her that our body is most adapted anatomically.
The work of the male genital organs is in close connection with the activity of the pelvic organs. The genitals, like all other organs, need active blood circulation to deliver nutrients and oxygen to them. This is the main and most important feature that allows the body to be healthy and perform its functions properly.
What happens if blood circulation in a certain part of the body is disturbed? Generally speaking, the work of such a body slows down, it ceases to cope with its functions. What happens to the genitals?
Two pathological factors can be distinguished:
- With a decrease in blood flow, the activity of the testicles for the production of sex hormones and spermatozoa worsens;
- Insufficient blood circulation leads to the development of stagnant processes and provokes the development of pathogenic microflora in the pelvic organs.
It depends on the work of the testicles - the main endocrine organ of a man for the production of sex hormones, which is largely responsible for both the sex and the general health of the man.
The original role of testosterone for a man is well conveyed by this saying “Testosterone is the king of hormones, the hormone of kings”.
Moderate physical activity in the form of walking throughout the body, while sitting up, provokes squeezing of the pelvic organs and disrupts blood circulation in this area.
Low physical activity leads to the formation of stagnant processes, which are a risk factor for diseases of the urogenital system. To maintain local immunity and combat pathogenic microorganisms, normal blood renewal is a necessary condition. Impaired blood circulation contributes to the flourishing of colonies of pathogens. No wonder that such a frequent illness of the sexual health of a man is often a “long-occupied” problem.
Health benefits of walking
Let's write out the benefits that you can get if you choose walking as the main source of physical activity.
Walking has the following beneficial properties:
- training of the cardiovascular, respiratory system, skeletal muscles (legs, back,);
- acceleration of metabolism, burning of extra calories;
- improve hormonal levels;
- stimulation of the digestive system;
- brain stimulation;
- , diseases of the musculoskeletal system, etc.
When, how and how much to walk?
Basic principles of recreational walking:
- Moderation. Each of us has his own level of training, so any physical activity should be consistent with the general state of health, the presence of diseases, etc. The activity and duration of a walk should be consistent with the current state of health;
- Graduation Gradually increase the basic load indicators (speed, distance, time) as you train;
- Regularity. Only regular exercises can have a positive effect on health.
When to go?
In fact, there is no fundamental difference between whether you go for a walk consciously, only in order to practice walking, or when walking is due to work and life circumstances. The main thing is to move.
If your occupation forces you to remain active during the day, then you should not even be additionally involved in walking. In this case, it is better to pay attention to more active types of anaerobic loads (, outdoor games, etc.), if the state of health allows it.
If your type of activity is associated with a constant sitting position, then you must include walking in your daily routine, even if you go in for sports 2-3 times a week (for example, go to the gym or swimming pool). And here again it does not matter whether walking is a conscious step or a forced phenomenon (how to increase physical activity in everyday life, read on).
How and how much to walk?
If you do not want to complicate anything, but get simple advice, then everything is very simple - move more! This will help you walk, both in normal and accelerated pace. As for walking technique, pulse counting, special breathing and other things, you should not bother if you have a simple desire to improve your health. All these rules will only turn the easy and natural process of walking into a difficult quest.
Here are the principles that must be followed when walking well:
- Training walk should consist of 3 stages: warm up (easy pace) - 2-5 minutes, main part (target pace of walking) - from 15-20 minutes, hitch (easy pace) - 2-5 minutes;
- Training should be long enough (from 20 minutes). Since walking is a mild exercise, it takes a long time to complete. Therefore, a short five-minute walk does not have a therapeutic effect;
- Training should be permanent (from 3 times a week).
Why now we need simple walking?
The development of civilization has made our life more convenient, for which we pay with our health. The emergence of computers, the Internet, the spread of motor vehicles, and so on, contributed to the fact that the modern man moves anomalously little. Compare the childhood of the children of the early 90s, when the only opportunity to play with friends was active games in the fresh air, and today's time, when you do not need to leave the house to play with friends, would be only a computer and the Internet. This development has affected all spheres of our lives, ranging from motor vehicles and ending with sedentary work.
What do we have in the end? As a result, the physical activity of a modern person is much less than it was even some a couple of decades ago.
How to stimulate yourself to increase hiking?
Here are some tips that will help you increase the number of cherished steps to health:
- Get a dog;
- Try to use the time of arrival and departure for work for hiking (go one stop earlier, put the car on, etc.);
- Use the stairs, ignoring the elevator;
- And etc.
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From early childhood we are told that we need to walk a lot. Walking is the most universal means of physical exertion on the body. She has practically no contraindications, she does not need special clothes and accessories.
Walking is possible at any age. This lesson can be successfully combined with work, going 1-2 stops before the one you need. If you are a young mother, then there are no problems at all, take a stroller with a baby and go on a leisurely walk to the nearest park. And the child walks, and you relax! Many mummies with wheelchairs just sit on the bench, although walking is much more useful for the body and more interesting for itself. If you have firmly decided to engage in such a simple affair as walking, you can not do without counting steps. For this there are special devices, called pedometers. They allow you to calculate the number of steps. If you do this every day, you can gradually increase the number of steps and, accordingly, improve the result to which you aspire. If you buy this device is not possible, focus on your body, the feeling of tension in the legs and gradually increase the time and pace of walking.
Types of walking
Walking is of several kinds.
- Wellness
- Scandinavian
- Energy
- Sports
- Slimming
Wellness walk available to everyone. Depending on the pace it can be slow, medium, fast and very fast. Does not involve the use of special equipment.
Nordic walking involves the use of special sticks, which can be purchased at a sports store for prices ranging from 1,000 to 2,000 rubles per piece. There are more expensive options. Sticks are very strong, while light. It is a less traumatic sport that allows you to avoid unwanted injuries. Sticks take up to 1/3 of the load, which during normal walking falls on the arms and back. This kind of walking is very popular lately. It has no contraindications, evenly distributing the load on all parts of the body. The spine is straightened, not overloaded, remains in good shape. Sticks allow you to increase the length of the step and transfer part of the load on the upper shoulder girdle. With such a walk, they first step on the heel, then on the toe. The case leans slightly forward.
When energetic walking hands are very active along with the body, activating the entire body. When this happens, the work of the blood-forming organs improves, energy comes to the whole organism, more energy is spent. Such walking is like running. Special sticks can also be used, but not the same sticks used for Nordic walking.
Walking - fast movements at a speed of 2-3 times higher than a recreational walk. It also involves the hands, the steps are done more often and longer than usual. The main principle of such walking is that all the time one leg is in the air - right, then left. Both legs should not be on the ground at the same time. One leg is held straight until weight is transferred to it. In this case, the person works with his hands and shakes his pelvis. This kind of walking is an Olympic sport. The only restriction is flatfoot, with it the load will not be able to be redistributed correctly and you can get injured.
Slimming walking - this is walking at a fast pace. In order to lose weight, you need to move fast enough and over long distances. But the pace should be fast, not slow. Otherwise, you will simply walk, and overweight will not help in losing weight.
When trying to lose weight with walking, the average walking speed should be about 6 km / h. The duration of the walk is at least 30 minutes. The longer you walk, the faster you can lose weight. At the same time, you should feel how the muscles are tense. You should be thrown into the pot, then you can achieve the desired result. In this case, it is useful not only to walk, but also to exercise. And of course, the right nutrition has not been canceled.
The benefits of walking for the body
Walking is beneficial to the body in many ways, it rejuvenates, prevents the occurrence of chronic age-related diseases, normalizes pressure, mobilizes forces, helps to keep strength and thoughts in tone, helps to lose weight.
Walking helps to activate the whole body. Even at an average pace, the body will experience incomparable benefits. How does walking to health, see the video below.
Effect of walking on the spine
First of all, walking is good for the spine, strengthening it and massaging the vertebrae, which, when walking, become stronger and take their place. Blood begins to be delivered even in remote places, swinging the vertebrae creates a massage effect.
Walking nourishes all organs with oxygen, removes toxins from the body. The work of the heart is activated, the level of cholesterol in the body decreases, the pressure decreases.
Walking is available to absolutely everyone, it does not need extra costs in the form of a suit and equipment. Walking trains the muscles of the legs, being the prevention of osteoporosis, trains breathing, heart muscle, the blood begins to swing with more force. This kind of load allows you to get rid of shortness of breath.
Half an hour of walking can reduce blood sugar levels, strengthen bones and muscles, improve your health, increase resistance to stress.
Harm and contraindications
Harm walking can cause only if you have neglected the rules of safety: put on uncomfortable shoes or clothes, did not remove the jewelry, too quickly increase the pace. It is also important to follow the breath. Improper breathing when walking can cause more harm than good. When walking fast, there is a risk of damaging the knee, so keep an eye on your knees. If they have started to hurt you, it is better to postpone classes for a while and consult with a specialist.
Contraindications to this sport quite a bit. We list them:
- Viral infections
- Recently transferred operations
- Chronic Acute Diseases
- High blood pressure
- Flat feet
- Injuries to hands and joints
- Deviations in the development of the musculoskeletal system
- Heart disease
In all these cases, you need to consult with your doctor about the possibility of walking at a leisurely pace for short distances. With flat-footedness, the load during walking is not properly distributed, and it is possible to harm your condition even more.
What is necessary for practicing walking
Before walking and after it is necessary to drink a glass of water to compensate for the loss of fluid. You can take a bottle with warm, not hot water for a walk and drink during breaks. Clothing should be comfortable, not chilling movement. The best is for this sports suit and sneakers. Shoes with heels should be excluded. You can take a player for a walk, combining business with pleasure. After classes on arrival home you can eat, but do not overeat. When you enter the rut and the lessons will become a habit for you, the pace can be increased. Walking is useful to combine with morning exercises.
Norm steps per day
It is believed that for good health per day, you need to do at least 10,000 steps - which is 6-8 km, depending on the length of the step. It is estimated that the average person does about 3000 steps per day, taking into account walking at work and at home. Therefore, to gain the necessary number of steps - you need to try hard, and give extra walking for about an hour a day.
True, many experts believe that only “clean” steps are taken into account, i.e. walking around the house or doing business has nothing to do with it. If it is cold or raining outside, a treadmill will help replace walking. You can not only run on it, but also walk in a hurried pace. It is important to control breathing and your condition and not forget about mileage.
When, how much and at what age can you walk
Walking is the only kind of exercise that is shown at any age and in any weather. Here the main thing - do not overdo it. Even people with very high weight can go in for walking.
The best time to walk is the morning hours. the body will be able to wake up better, metabolism processes will start, the body will begin to break down fats after an overnight fast, helping you lose weight. This walk can be done in the evening, but not just before bedtime.
If you are just starting to engage in walking, then chasing the results immediately is not necessary. At first, it is better to walk at a slow pace, gradually increasing the time of the lesson, then increase the pace of the walk. You need to start walks with short walks, increasing the time of classes up to 1 hour.
When walking, you should keep your back straight, shoulders back and spread to the sides, you can not slouch. Also, do not forget about proper breathing: inhaling is performed through the nose, exhalation - only through the mouth. Breathing is better commensurate with the steps. When walking, it is better to be silent so as not to knock your breath.
At the beginning and end of the workout pace should be unhurried. After 5-10 minutes with good health pace can be increased.
Older people can and should also walk, while controlling their breathing and heart rate. If you feel short of breath, just slow down. With the normalization of breathing, the pace can again be increased. For older people, the walking time should not exceed 1 hour with good health. Older people are better off walking on level ground, you need to start at a pace of 70 steps per minute, after 2 weeks you need to bring the pace to 110 steps per minute. It is useful for older people to walk in the evening, take off daytime fatigue.
American scientists have made a curious discovery - the faster a person walks, the longer he lives. Why is movement so important for a person? than walking is useful at a fast pace, why is it a simple and affordable way to heal the body?
Probably, there is no secret for anyone that hypodynamia - a sedentary lifestyle leads to the development of many diseases, including cardiovascular diseases. When walking, a good load on the muscles is given (up to 200 muscles are involved!), Which activates the work of all organs and body systems. Making movements, the body temperature begins to rise, which improves blood flow and blood supply to all organs, better undergoes metabolic processes, increases the protective forces - immunity. Thus, thanks to the movement there is an increase in vitality.
No wonder walking is called the queen of exercises, for her, except for your desire, nothing is required. Walking is the easiest and most accessible, universal way of movement, which is suitable for people of any age.
What is useful walking for the body:
- there is an improvement in gas exchange in the lungs and tissues, so the body is filled with energy, which improves the general well-being of a person.
- prevention of osteochondrosis: due to the involvement of many muscles when walking, stress and tension are relieved, which is localized in such parts of the body as the neck, back, waist, and other parts of the spine. Therefore, after you walk, you will have a feeling of lightness and relaxation.
- strengthening of the cardiovascular system and prevention of atherosclerosis: walking movements improve the blood circulation of important vital centers, increase their energy, which strengthens blood vessels and inhibits the development of atherosclerosis, and also trains the heart, since the heart is essentially the same muscle.
- relieves chronic fatigue syndrome: when walking, emotional tension is relieved, and due to the enhanced circulation of clean and fresh air through the lungs, the entire respiratory, nervous system and brain in particular are recovering.
- improves intestinal motility and activates digestion: there are so-called active points (projections of internal organs) on the foot, which are used when walking and involve the digestive organs in work. In addition, due to muscle contractions, there are efforts that do not allow bile to stagnate in the gall bladder, and digested food actively moves through the intestines, all this helps a lot in combating constipation.
- cleansing the body of toxins: during intensive walking, all internal organs - the liver, gallbladder and bladder, kidneys, pancreas are flushed with blood, heat exchange increases, people sweat and along with the skin through the skin there are harmful slags and toxins.
- a good remedy for insomnia: the clean, intoxicating air, which enters the lungs, nourishes the entire body with oxygen, together with mild fatigue after a walk, will promote good and deep sleep.
- fast walk for weight loss: regular exercises at a fast pace start all metabolic processes in the body, as a result of which, there is an intense burning of adipose tissue. Excess weight will inevitably begin to leave you, especially with an increase in the duration of hiking.
In addition to the benefits, you will not get any harm from walking, and what's more, with existing health problems, it is best to start your health-improving activities with a simple walk.
How to start walking correctly, so that walking at a fast pace brings tangible benefits to the body?
It is necessary to start walking no less than half an hour a day, to choose for walks clean park areas lying away from the highways and roads. You need to walk at a pace that you have a light perspiration, and try to maintain this speed throughout the walk. Pay attention to the word light - it is light sweat that says that you have entered the effective energy exchange mode. Walking should be intense, but not a burden! You yourself must feel the optimal and acceptable pace for your body. Time of walking at a fast pace will need to gradually increase, and bring it at least up to an hour a day. In terms of efficiency, an hour of walking at an intensive pace is 15 minutes! This is a wonderful and safe way to train your body and heart in particular.
How can you find this coveted time for your health, if you work a lot and you have absolutely little free time? Leave half an hour earlier from home to work, in order to walk part of the way on foot at an intensive pace. After working on the way home, also devote 30 minutes fast walking in the fresh air.
If you live in a high-rise building, then go up to your floor on foot. So walking on the 9th floor on your load is equivalent to a 10-minute run on the treadmill!
On a day off, when you have plenty of free time, be sure to choose the nature, the cottage, to the forest park - where there is more fresh air and take a real two-hour walk. This will charge you for the whole upcoming work week with vivacity, give you a good mood, and with it, and well-being! Get out into nature more often, walk at the earliest opportunity on the street, let it go into your mandatory, necessary habit! It is spring now, the weather is as favorable as possible for this, do not miss the chance to give yourself health and longevity by doing such a simple, affordable and good walking at a fast pace!
The rapid pace, radiant smile, a feeling of lightness and unlimited supply of vitality - the standard of a healthy person. Reaching the ideal is far from easy for people who are carried away by career achievements, building a personal life, a favorite thing. Someone iron, someone runs, and someone loves to walk - and makes himself a figure no worse than runners or other athletes.
About the fact that you need to move a lot, now they write in any article about a healthy lifestyle. Let's see what exactly is walking on foot useful for?
Walking: the benefits and harm
Were you on a regular walk about 10 years ago? Last time engaged in sports exercises at school? Then bring the body back to normal will not be easy! At first, heavy loads are absolutely contraindicated, even if a weakened organism even perceives the usual climb up the stairs as torture. In my opinion, walking for health is an ideal way to strengthen your body and morale.
Dietitians and doctors urge us to maintain a proper lifestyle, fitness equipment and fitness instructors develop complex weight loss programs, strict diets and require ultra-precise adherence to the daily regimen. Meanwhile, normal recreational walking can bring more benefits than heavy physical exertion. What is useful walking on foot? First of all, minimal harm and good health effect!
And with the help of walking on foot, you can lose weight, if you correctly approach this.
The benefits of walking are not obvious to everyone. Unfortunately, many consider walking as a waste of time. The habitual rhythm of city life leaves no place for unhurried dreams in the shade of trees, for enjoying the landscapes of the morning park or admiring the evening lights. Cause requires our participation, and the body, meanwhile, suffers from hypodynamia.
What about harm - it's just not there :)
Here are some good reasons to walk more:
Physical body
The main cause of the fall in immunity and premature aging is the lack of sufficient physical activity. Nature has adapted our body to survive in the most difficult conditions. Excessive effeminacy quickly disables the entire body.
- Brisk walking simultaneously tones virtually all muscles. Not only the legs are tense, but also the muscles of the body (abdomen, back, thoracic). This contributes to the uniform strengthening of muscles, slow and harmless weight loss, improving the condition of the skin (anti-cellulite effect).
- Spinal condition improves due to the strengthening of the muscular frame, uniform blood flow to all departments, direct circulation with straightened shoulders.
- The benefits of walking on the physical level, it is felt already after 2–3 weeks of training (3 times a week for 1–1.5 hours) - endurance increases, sleep improves.
Internal organs
Hypodynamia occurs as a natural consequence of a sedentary lifestyle. Most chronic diseases and disorders of the internal organs are associated with a lack of physical activity.
- The cardiovascular system responds instantly to recreational walking. Moderate cardio loads “make” the heart work better - regular exercise normalizes the pulse, blood pressure, improves blood circulation.
- The benefits of walking are indisputable for people prone to tachycardia. Long walks are shown to every person whose relatives have suffered from heart attacks and strokes.
- Fresh air and proper breathing help improve the performance of the respiratory system. The risk of pneumonia, severe bronchitis, and colds is reduced. The body receives much-needed oxygen saturation, which helps to rejuvenate and strengthen the immune system.
- Motor activity leads to proper absorption of sugar and other nutrients. Work of the digestive system is normalized, appetite improves, weight returns to normal without cruel diets.
Nervous system
Is walking on foot good for the nervous system? Of course, it will not cure complex diseases associated with irreversible damage to brain tissue. However, after any serious injury or illness, doctors prescribe health walking, naturally considering it a simple and effective way to restore the body.
How useful is walking for the nervous system?
- Improving the state of the spine and stimulating blood circulation leads to the restoration of nerve fibers. The brain gets more nutrition, which contributes to increased reactions to the outside world. Therefore, long walks are necessary for people working with complex mechanisms.
- Uniform loads, unhurried rhythm, beautiful landscapes contribute to the restoration of the nervous system.Walking before bed will ensure a quick sleep, a good sleep.
Mental condition
The benefits of walking on foot quickly affect mental state.
- Walking allows you to “air the brain” - switch from complex life tasks, relax, dream. It is useful for creative people to walk alone, letting thoughts flow freely. Many brilliant discoveries are the results of frequent walks of their authors.
- A walk is a way of communication. A busy person rarely finds time for carefree communication with friends, while friendship is an absolute must for most people! Slow walks allow you to have a leisurely conversation and at the same time engage in health promotion.
Ordinary walks are very different from recreational walking, but even they have a positive effect on the body. If you are just starting out and are not ready for intensive training, you should not demand the impossible from yourself. Start with a long, slow walk through the park or your favorite city streets. And when these unhurried walks cease to seem difficult, you can easily switch to health walking.
Go to your health!
If a person walks a lot, he develops the muscles of the limbs, the trunk. When we walk, we are not even aware of the neurophysiological, biomechanical processes that occur in our body. Here the muscles of the legs are involved, due to which the whole body comes in a tonus. The more and faster a person walks, the better the ligament-muscular system is trained, a sufficient amount of energy is consumed. When the legs work, the blood flow is activated, and everyone knows that oxygen is supplied to the internal organs through the blood, and it is accelerated.
The benefits of hiking
Frequent walks on the street significantly improve health, as well as:
- Strengthen the heart, muscle, vascular, respiratory system.
- Due to the muscular activity improves blood flow. Walking is the best prevention, it removes toxins from the body.
- Get rid of stagnant processes in the pelvic organs.
Walking helps to protect against many different diseases, prevent problems with the musculoskeletal system,. During regular walking, the immune system rises, the person becomes more resilient, his sleep improves, and his state of health returns to normal.
What is better walking or running?
Many experts say that running and walking are equally useful. In two cases, the locomotor system and muscles are involved. But in time you need to be more prepared and resilient.
To run you need to go when walking has strengthened the body. You can not run with excess weight, so you can harm the heart, blood vessels, joints. Doctors are sure: hour-long intensive walks strengthen health, they are much more useful than a half-hour run.
Indications for walking
This sport is suitable for any gender, age. The main thing is to choose for yourself the route, individual duration, pace, time. As much as possible to walk is recommended for:
- Weak immunity, lethargy.
- weakness.
Contraindications
It is forbidden to walk a lot in such cases:
- With pulmonary insufficiency.
- After a heart attack, stroke.
- If you suffer from arrhythmia, heart disease.
- With high pressure.
- In case of serious renal pathologies.
- If there is a threat of retinal detachment, as well as glaucoma.
- With a cold, ARVI, flu.
The basic principles of hiking
It is important to learn the 3 basic rules:
- The main thing is not to harm. Duration, intensity of the walk depends on the state of the body.
- Do everything gradually. You can not dramatically load the body, you need to gradually increase the time, pace.
- Go regularly. The main thing is to walk every day. Permissible three times a week for half an hour, if there is no time.
When do you need to walk?
Try to move always - to work, from work. Is your work place too far from home? Get off two stops earlier and walk. Morning circulation will invigorate, fill with energy, but the evening will relieve insomnia, calm the nervous system.
What distance to choose?
It all depends on your health condition. Untrained body will be enough 4-kilometer walk of low intensity. It will be enough for 20 - 30 minutes.
To improve your health, try to walk at least 7 km per hour. Such walking is accelerated, training, it perfectly heals the body. It is worth noting, brisk walking is especially useful:
- Lose weight.
- Leads to normal blood pressure.
- Stabilizes pressure.
- Strengthens muscles, tightens the body.
Attention! It may take several months or years to walk about 10 km and not get tired. Further it will be easier, you will just keep fit in a regular, wellness walk.
Different types of walking
We walk on the spot
During this view, you are not moving horizontally, just lift your hips. This is a very good load on the entire body. This method is best used to increase endurance, strengthen the whole body. The effect is the same as for ordinary walks. First, walk for 5 or 10 minutes, then you need to increase the load to one hour. Unlike walking a distance, when you do not notice how time passes, you will have to be patient to withstand the load.
Climbing the stairs
Excellent workouts for those who live in a high-rise building. Instead of an elevator, every time it rises on foot, so you will manage to pump up the buttocks, thighs,.
Complicated version - climb to the top floor, with the need to step on each step. You may first have pain in your calf muscles. Over time, the muscles will get used and will not bother discomfort. In this case there will be no shortness of breath, the heart rhythm is normalized. When you reach a certain level, you can complicate the climb: rise up on your toes or step over a step.
Walking is very useful - it develops, strengthens the muscles of the legs, reduces excess weight, stabilizes pressure. When climbing up, calories are burned. The effect is noticeable if the occupation lasts about half an hour.
Remember, to keep yourself in shape, it is not necessary every morning to get up early and run. It will be enough to abandon the escalator, elevator, transport for movement. On weekends, you can go hiking with your family. Surely you will find many interesting places that are worth seeing, organize a hike. Recently, researchers prove that walking on foot is more useful than running and training in the gym, because you still breathe fresh air.
Do you have a sedentary job? Try to come and go with her on foot. Walk, calm down, enjoy nature, see how your mood immediately rose. A pedestrian walk relieves stress, calms, so it is important to give preference to it.