The benefits of walking
Walking is the basic form of human movement and it is overcoming until the age of 11 months. During a walk, in the body more than two hundred muscles and bones are working at the same time. Walking is the easiest and least expensive activity that contributes to the improvement of our health. The father of medicine, Hippocrates considered walking the best medicine. It is very famous an old saying: “I have two doctors, my left and right leg.”
Today, research shows that walking is one of the main activities in maintaining good health. It is enough to walk just 30 minutes a day in order to improve the health condition of our body. It is recommended to consume about 2,000 calories a week by walking to improve health. One hour of walking spends about 300 calories. Recreational walking is different from walking around the city or in the shopping center.
To get the most out of walking it is necessary to fulfill some conditions: walking should be fast enough to speed up the heart rate and increase the number of breaths and it should last long enough, at least 30 minutes a day. For walking, we need only quality clothing. Gradually, as we gain condition, we can increase the length of the initial half-hour walking. It would be best to walk in the nature, on the fresh air.
There are many benefits of daily walking: reduces the risk of cardiovascular disease and heart disease, stimulates the immune system, reduces weight and helps in weight loss, reduces the risk of high blood pressure and diabetes, reduces the risk of osteoporosis and bone loss in old age, reduces the risk of cancer breast and colon cancer, a positive effect on the mobility of joints, reduces tension, irritability, fatigue, and depression. Walking has many advantages compared to running: does not burden the ankles, knees, hips and spinal cord and strengthens bones.
There isn’t any special technique of walking, but it is important to follow some basic rules in order to have maximum benefit from walking. The most common mistakes that we do when we are walking are looking at the ground, relaxation of the abdominal muscles, unadjusted stride length, sudden changes of rhythm of walking and walking without lifting your feet off the floor. When we walk we should keep our back straight, head high, shoulders need to be relaxed, butt in and feet parallel to each other. The arms should be bent at the elbows and moved in rhythm with the opposite foot. Breathing should be coordinated with walking. First we land heel on the ground and then the rest of the foot. As we walk, we should be looking at three to four meters in front and keep our neck and back keep straight. It is extremely important to squeeze the abdominal muscles to help support the spine. It is a good idea to take a bottle of water with us.