Walking long distances is beneficial. The benefits and harms of walking for men and women

Table of contents
Almost all modern people know that physical activity is good for health, since it maintains and improves the body’s endurance, trains muscles, heart, lungs and blood vessels, thereby preventing various diseases, and maintaining performance and well-being at a high level until old age. Moreover, it is absolutely clear that movement is an integral part of the life of centenarians, since all people who have lived a long enough life say that they constantly and regularly subjected their body to physical activity, mainly in the form of simple gardening and housework or walking.

The simplest and most accessible type of physical activity for all people is walking, which is an excellent workout that gives a person the opportunity to live a long and active life. Therefore, we can say that for the sake of life you should walk!

Why can walking lengthen your life?

Ancient Chinese sages, Taoist practitioners and famous doctors who served the emperor believed that a person lives as long as his blood vessels and joints live. In other words, the ancient sages believed that the most important thing for prolonging life is strengthening and maintaining blood vessels and joints in good working condition.

One can quite agree with the opinion of the imperial doctors of ancient China, since in the modern world most often people die from cardiovascular diseases, and joint pathology leads to disability and, ultimately, a deterioration in the quality and shortening of life expectancy.

From the above it follows that in order to prolong life and maintain its quality at an acceptable level, it is necessary to make efforts aimed at maintaining the normal structure and functional activity of blood vessels and joints. And the best way to maintain the good working condition of blood vessels and joints is physical exercise, but not all, but only so-called aerobic exercise.

The fact is that aerobic exercise is aimed at training the cardiovascular and respiratory systems, that is, in essence, at increasing the degree of endurance of the body and its resistance to negative environmental factors. Indeed, during aerobic exercise, the heart beats more often, blood circulates through the vessels faster, more nutrients and oxygen are delivered to the tissues, as a result of which much fewer blood clots are formed and cholesterol is utilized, which does not attach to the vascular walls and does not form the basis of a future atherosclerotic plaque. In addition, thanks to the intense movement of blood, the walls of even the smallest, collapsed vessels open and begin to work, thereby preventing atrophic changes in them and maintaining their elasticity.

Such effects perfectly prevent atherosclerosis and various pathological changes in blood vessels, which are the basis of various chronic diseases, such as coronary heart disease, myocardial infarction, varicose veins, thrombophlebitis, etc. In addition, due to the absence of weights, joints during aerobic exercise work naturally and without excessive overload, which trains and strengthens them without the risk of injury. Thanks to this, a person’s joints remain mobile for a long time, giving him the opportunity to make any, even the smallest and most precise movements until old age. Accordingly, aerobic exercise helps maintain good health and thereby prolong an active life.

Of course, during aerobic training, the muscles of the body also work, which become stronger and also become more resilient, that is, capable of withstanding long-term, but moderate-intensity loads. But aerobic training cannot increase the strength and volume of muscles, as well as “sculpt” beautiful body contours, since physical activity of this nature provides “internal stability” of the body rather than external beauty. That is why, to put it simply, you need to do aerobic training to prolong your life, and strength training to keep your body beautiful.

Currently, there is a wide selection of different types of aerobic training, such as dancing, running, walking, jumping rope, etc. Each person can choose the type of training that he likes more than others for some reason. However, the simplest and at the same time useful aerobic training is regular walking, which is available to all people at any time of the year and anywhere. Walking is a gentle and very physiological workout that allows you to achieve all the positive effects of aerobic exercise. In addition, when walking, the risk of injury is minimal, and the benefits are high, and this type of aerobic exercise can be used until old age. That is why we can say with complete confidence that the expression “walking for life” is completely accurate and scientifically based, and not metaphorical!

Benefits of walking

Walking is a natural, familiar and physiological form of physical activity for a person of any age and gender. The movements a person makes when walking are cyclical, that is, various muscles of the body alternately relax and tense, which allows one to achieve an excellent training effect. The physical activity when walking is not too intense and high, it corresponds to the optimum for each muscle of the body, which guarantees the absence of overload and associated dangers, such as injuries, excessive tension, fatigue, etc. In addition, by changing the walking speed or the terrain used for walking, you can easily increase or decrease the load, transferring it from a training mode to a gentle general strengthening one and vice versa.

To train endurance and improve the functioning of the cardiovascular and respiratory systems, walking is much more effective than various static physical activities (exercises on simulators, weight lifting, etc.). Body movements and muscle work while walking perfectly warm up stiff limbs, accelerate blood in all organs and tissues, including the abdominal cavity and pelvis, and also increase the amount of oxygen and nutrients delivered by blood to the tissues.

Walking promotes weight loss, improves mood and general condition of the body, and also normalizes blood pressure, prevents atherosclerosis and reduces the concentration of cholesterol in the blood. Therefore, a person who walks literally goes very far from heart attacks, strokes, atherosclerosis, thrombosis and other diseases of the cardiovascular system. Thus, walking is the optimal workout for a long and active life without the burden of chronic diseases.

In terms of the effectiveness of maintaining the normal functional state of the cardiovascular system and preventing its diseases, walking literally has no equal. Thus, according to a long-term study conducted in various European countries, which involved people aged 40–65 years, it was shown that 3–4 hours of walking per week reduces the risk of coronary heart disease by 30–45%! More than half of the people who participated in the study and walked did not suffer from any cardiovascular diseases at all, felt great and were very active. People who did not walk felt much worse and were more likely to suffer from severe chronic cardiovascular diseases. In addition, scientists have found that walking is an ideal form of physical activity for women, since it is not exhausting like exercise.

In general, the benefits of daily 30-minute walking for the human body are to achieve the following positive effects:

• The heart muscle is strengthened, blood flow in all organs and tissues is improved, and the amount of oxygen and nutrients delivered to them increases;
• Heart attack, stroke and vascular thromboembolism are prevented;
• Blood cholesterol levels are reduced;
• The risk of developing type II diabetes mellitus is reduced by 30–40%;
• The risk of developing breast cancer in women is reduced;
• The risk of developing prostate cancer in men is reduced by 50%;
• Reduces the risk of developing colon cancer in men and women;
• The digestion process improves and stool regularity is normalized;
• The risk of developing glaucoma is reduced;
• Intraocular pressure decreases;
• Mood improves and depression is relieved;
• The feeling of isolation and helplessness is relieved;
• Sleep is normalized and insomnia is eliminated;
• Life expectancy and its quality increase;
• General well-being improves;
• Lung capacity and depth of breathing increases;
• Bones, joints and spine are strengthened, which reduces the risk of fractures, dislocations and other traumatic injuries to the musculoskeletal system;
• Immunity improves due to the hardening effect, as a result of which a person gets sick less often and tolerates colds and seasonal respiratory diseases more easily;
• The muscle frame is strengthened and endurance increases;
• Promotes weight loss;
• The aging process slows down;
• Stress is eliminated.

Not all the positive effects of walking are listed above, but only the main, most significant ones. However, even taking into account only them, it is clear that walking brings exceptional benefits to a person, at the same time being an easy and fairly simple form of physical activity that does not require special skills, equipment and sports grounds.

However, it must be remembered that these beneficial effects of walking are achieved only if it is quite energetic and at a good pace. Slow walks at a very low speed and pace are useless, since with this type of movement the various muscles of the body are practically not used, and the body does not receive physical activity. In fact, slow movement in terms of the level of physical activity is no different from that at rest, for example, when lying on a sofa or sitting in an easy chair. That is, when walking slowly, the heart, blood vessels, lungs, muscles and other organs work in approximately the same mode as at rest. Therefore, to get the benefits of walking, you need to walk at a fast pace. It is better to walk for 20 minutes at a fast pace than to walk slowly for an hour.

Healthy walking (recommendations of a vertebrologist): benefits for the spine and the whole body, how to walk correctly, heart rate - video

Contraindications for walking

Walking is contraindicated if a person has the following diseases:

• Cardiac ischemia;
• Aortic aneurysm;
• Ventricular tachycardia.

Types of walking

Depending on the pace, speed, distance traveled and equipment used, the following types of walking are distinguished:

• Wellness;
• Scandinavian;
• Energy;
• Sports;
• Walking for weight loss.

Health walking

Healthy walking is a type of physical activity accessible to every person, which is aimed at overall strengthening of the body. Depending on the intensity of the load, healthy walking can be slow, medium, fast and very fast. Each person can choose the best option for themselves depending on age, general condition of the body and physical fitness.

Nordic walking

Nordic walking is a variation of walking with poles in your hands. A person steps with his feet and at the same time pushes off the ground with sticks held in his hands. The presence of sticks forces, firstly, to increase the length of steps, and secondly, it involves the upper body in intensive work, which creates a rather intense physical load. When Nordic walking, 90% of all muscles of the human body are used, which intensifies the load, increases the number of calories burned and allows you to involve all muscle groups in the training. In addition, the poles in the hands absorb shock to the knees and back, which minimizes unnecessary stress on the joints.

Nordic walking poles are lightweight and durable because they are made from a mixture of fiberglass and carbon. The length of the sticks is calculated individually using the formula: human height * 0.68.

Power walking

Power walking is a combination of various movements of the body and arms while walking. Movements of the body and hands are made consciously, since with their help the flow of energies is initiated in accordance with traditional Eastern medical and health practices. Thanks to the activation of energy circulation through the channels, healing and balance are restored throughout the body. Power walking can be practiced without any equipment or with poles other than those used for Nordic walking.

Race walking

Race walking is a fast movement without running. Basically, the main point of race walking is to move at maximum speed without breaking into running. The speed of such walking is 2 - 3 times higher than health-improving due to the length and high frequency of steps. Sports doctors believe that this option of walking is healthier than running, since with a comparable level of load a person gets less tired and there is no strong pressure on the joints and spine.

A characteristic feature of race walking is that the supporting leg is held straight from the moment it touches the ground until the body weight is transferred through this point. To fulfill this condition, a person intensively works with his hands and sways his torso and pelvis. Unlike running, race walking does not have a flight phase when both legs are off the ground.

Race walking can be practiced by anyone who does not suffer from flat feet. If you have flat feet, you cannot engage in this type of walking, since the body weight is distributed incorrectly across the foot, which can cause injury.

Walking for weight loss

Walking for weight loss is, in fact, a fast version of healthy walking, the effect of which is aimed at reducing hours. However, it must be remembered that to achieve results, you need to, firstly, walk quickly, and secondly, cover a fairly large distance, that is, take at least 10,000 steps daily.

The benefits of Nordic walking - video

Walking technique

Health-improving walking should not be confused with a leisurely walk before bed or to improve appetite, since these are different types of physical activity. We will look at the technique and rules of healthy walking, since the benefits of this type of movement are very great, and all other walking options are, in fact, its varieties.

Foot, posture, arms and torso when walking

When walking, you need to keep your torso in the correct position, namely: straighten your back, slightly squeeze your shoulder blades, tighten your stomach and place your head so that your chin is parallel to the floor. Then, without changing the accepted position, you should slightly move your body weight forward so that it is concentrated on the tubercles of the foot and toes. In principle, correct distribution of body weight can be achieved in a simpler way. To do this, you need to try to stand on your toes with straight legs and, as soon as you feel that the weight has moved forward so much that you can lift your heels off the floor, you should fixate in this position, since this is the correct distribution of body weight for walking. Having assumed the required position, you should hold it until the person finishes walking.

You need to walk at a good pace, vigorously moving your legs. When taking a step, you must first move the thigh of one leg forward. Immediately after this, you should simultaneously straighten the knee of the same leg, and with the second leg behind your body, push off the ground, rising onto your toes. After the push, the leg that is in front must be straightened and placed with the heel on the ground so that the toe is raised up. The leg that is behind is completely straightened and placed on the toe. At this moment, the body weight is concentrated between two legs, that is, a person cannot lift either of them without first moving the center of gravity.

From this position, the body weight is transferred to the leg in front. To do this, the foot of the front leg is quickly lowered to the ground, resting on the tubercles of the toes and its outer surface. At the same time, the leg remains straight. The leg remaining behind is bent at the knee and its thigh is brought forward for the next step. After releasing the hips, straighten the leg at the knee and, at the same time pushing off with the second leg, lower it with the heel to the ground, etc.

Thanks to the push of the leg behind, the step turns out to be long, elastic and springy. When walking, the foot works as if constantly rolling from heel to toe. You cannot place the entire foot of the walking leg (located in front) on the ground at once; you must first lean on the heel and only then transfer the body weight to the tubercles of the toes. The foot of the rear leg, before the support of the front leg on the heel, is raised onto the toe, and in this position it gives a push to the body in the forward direction in order to push the front leg as far as possible. And only when the front leg rests on the ground with the heel, the entire weight of the body begins to be transferred to it, for which the foot gradually lowers completely to the ground. And at the moment when the foot of the front leg is completely on the ground, the foot of the rear leg, which was in a position on its toes, lifts off the floor and the hips begin to move forward to perform the next step.

When walking, you should try to place the heels of your feet on one imaginary line passing between your legs (as models do when walking along the catwalk at fashion shows). In this case, it is necessary to turn the socks outward a little, but if this does not work, then it is quite possible to clubfoot, since this will not negatively affect walking. While walking, you should not relax your knees; you should always fully straighten your pushing leg, which ends up behind your body during the next step.

While walking, it is better to bend your arms at the elbows and move them in the opposite direction with your legs (that is, when the right leg is in front, the left arm corresponds to it, etc.). You should look forward, not at your feet, and your face should remain relaxed, not tense, while walking. The torso, legs and shoulders should be toned, but not the face and hands.

You should not try to lengthen your stride by trying to place the foot in front as far as possible. This walking technique is incorrect and dangerous.

Breathing while walking

You need to breathe rhythmically, at the same pace as walking, and only through your nose. However, if the walking pace is fast, then you can breathe through both your mouth and nose at the same time, but only if the air in the area of ​​your walk is clean enough. If the air is dirty, there is a lot of dust, or the weather is frosty or windy, then you should inhale through your nose and exhale through your mouth.

Correct breathing will require quite serious efforts at first, but after a while a person gets used to a certain manner of breathing and the rhythm of inhalation and exhalation, which allows him to no longer control this process. However, at the beginning of training, you should strictly control that when walking on level ground, inhalation lasts 3–4 steps, and exhalation lasts 4–5 steps. If a person climbs a mountain, then it is necessary that the inhalation be longer than the exhalation, and when descending, on the contrary, the exhalation must be longer than the inhalation.

There should be no shortness of breath while walking. If one appears, you should reduce the pace, that is, go slower. It is better to walk at a slower pace for several days or weeks, training your endurance so that you can move much faster in the future, rather than suffer serious complications from the first sessions.

The optimal breathing rhythm is such that a person should be able to speak while moving, but could not sing. Accordingly, if a person cannot speak while walking, then the pace and speed of movement should be reduced, and if he can sing, then, on the contrary, it is necessary to increase the pace.

How many minutes and kilometers per day should you walk?

A healthy person who wants to stay fit and improve their health is recommended to walk every other day, not every day, but do it at an intense and fast pace, covering a fairly long distance. Daily walking is recommended for people who are weakened after illness or suffer from severe chronic pathologies. Moreover, they are recommended to walk at a moderate or slow pace and walk a relatively short distance, but do it every day.

Depending on your physical fitness, endurance and health status, you need to walk from 3 – 5 to 10 – 15 km daily, or every other day. A completely healthy person who is in good physical shape is recommended to walk over rough terrain, alternating descents, ascents and flat surfaces. People who are not in the best shape are advised to start walking on level ground, gradually increasing the distance, walking speed and adding uphill and downhill movement.

In addition, it is better for healthy people to walk quickly, with the main emphasis on the pace of movement, while weakened people and those suffering from chronic diseases, on the contrary, are recommended to walk relatively slowly, with the main emphasis on distance.

For walking to be beneficial, you need to take 10,000 steps every day for about 1 hour. However, not all people can immediately walk such a number of steps at the desired pace, so you should start training with less, gradually training endurance and increasing both the speed and distance traveled until the desired parameter of 10,000 steps is reached.

In order to independently organize walking, you need to be able to translate all the above rules into the speed of movement and the distance that should be covered during the walk. Then you can choose the best walking option for yourself.

So, according to speed, walking is divided into the following types:

• Very slow - 60 - 70 steps per minute, which is a speed of 2.5 - 3 km/h;
• Slow – 70 – 90 steps per minute, which is 3 – 4 km/h;
• Average – 90 – 120 steps per minute, which is 4 – 5.5 km/h;
• Fast - 120 - 140 steps per minute, which is 5.6 - 6.5 km/h;
• Very fast - more than 140 steps per minute, which is more than 6.5 km/h.

If a person is over 35 years old and has never exercised before, then he should start with very slow walking. If a person over 35 years of age is in good physical shape or very slow walking seems too easy to him, then he should start slow. People under 35 are also advised to start with slow walking. In the first week, you should walk for half an hour at the chosen pace. Then every two weeks it is necessary to increase the walking time by 5 minutes, and the pace - by 5 steps per minute, thereby lengthening the distance walked. In this way, the speed of movement is increased to 100 steps per minute, and the walking duration is 1 hour. Walking at this pace for an hour is approximately 10,000 steps, which are the “gold standard” for this type of physical activity. Having reached such a physical form, you just need to walk 10,000 steps for an hour after 1 - 2 days.

The described approximate scheme for increasing the load to the optimal one is presented in the table.

Week of classes	Number of steps per minute	Walking duration	Distance covered
First week	80 steps per minute	30 minutes	1.8 km
Second week	85 steps per minute	40 minutes	2.7 km
Third week	85 steps per minute	45 minutes	3.3 km
Fourth week	90 steps per minute	50 minutes	3.4 km
Fifth week	90 steps per minute	50 minutes	3.7 km
Sixth week	95 steps per minute	55 minutes	3.8 km
Seventh week	95 steps per minute	55 minutes	3.8 km
Eighth week	100 steps per minute	55 minutes	4.1 km
Ninth week	100 steps per minute	60 minutes	4.5 km

If a person cannot walk at a speed of 100 steps per minute for an hour, then he should do it at a slower pace, but be sure to walk a distance of 3–5 km daily. If a person can walk at a speed of more than 100 steps per minute, then it is recommended to do this, and then he will engage in fast walking and cover a greater distance within an hour.

Calculating your speed is quite simple - you need to start moving at your own pace, time 1 minute and carefully calculate the number of steps taken. Then you just need to move at the same pace, maintaining the same speed. When you need to increase the number of steps, proceed as follows: time one minute on the clock and try to move a little faster than before, counting the steps and at the same time remembering the sensations of the new speed with your muscles. If the required number of steps has been completed in a minute, then you should continue moving at a new pace, trying to get the same muscle sensation as when calculating speed. To make it easier to track and adjust your speed, you can use a pedometer.

During training, especially in the initial stages of walking, it is necessary to monitor not only breathing and the number of steps per minute, but also pulse. It is optimal for your heart rate to increase to 100–120 beats per minute while walking. If the pulse is below 100 beats per minute, then it is necessary to increase the pace, and if it is above 120, then, on the contrary, reduce the speed of movement.

If a person walks too slowly and the heart rate does not increase to 100 - 120 beats per minute, then the benefit of such training is zero. The fact is that the metabolic process with a pulse below 100 beats per minute proceeds at the same speed as at rest, and, therefore, such training differs little from simply sitting on the sofa. Therefore, it is better to walk a shorter distance at a good pace and then rest, than to walk more kilometers at a slow speed.

Any weather is suitable for walking, you just need to dress according to the air temperature, humidity and wind speed. It is optimal to walk 1 hour before meals or 1.5 - 2 hours after meals. However, it is necessary to select the time for walking so that the walk ends 2 hours before going to bed. If you exercise regularly, you should go at different times of the day.

Running and walking (recommendations from a fitness trainer): how to start walking and running correctly, how to choose shoes - video

How many calories can walking burn?

Regular healthy walking at an average pace (100 steps per minute) allows you to burn approximately 200 - 280 kcal, depending on weather conditions. Nordic walking with poles is much more effective in this sense, since it allows you to burn from 400 to 550 kcal in one hour, provided that a person moves at an average pace (100 steps per minute). The colder, windier and more humid it is outside, the more calories you can burn in 1 hour of walking. Accordingly, the more comfortable the conditions outside, the fewer calories are burned when walking.

There is no need to try to increase the number of calories you burn by wearing too warm clothes in order to provoke profuse sweating. This will only provoke increased removal of fluid and salts from the body with the risk of catching a cold, but will not increase the number of calories burned.

Therapeutic and health-improving walking, health path (recommendations from doctors and specialists): proper start of exercise, load regulation, choice of clothing, features of health-improving walking after a heart attack, benefits and techniques of Nordic walking - video

Techniques and rules of walking for weight loss

Walking is an excellent and very effective form of physical activity for all people who want to lose weight. To achieve results, that is, to lose excess weight, you need to walk every day at least at an average speed (at least 100 steps per minute) for an hour. Remember that during the first 45 minutes of walking, the body uses glycogen reserves from the liver, and only from 46 to 50 minutes begins to break down fat reserves in order to provide muscles with energy. Therefore, walking for weight loss should last at least an hour and have at least an average pace (100 steps per minute). In addition, for walking to truly be an effective physical activity that promotes weight loss, you should bring your heart rate to 100 - 120 beats per minute.

The technique and rules of walking for weight loss are exactly the same as for health. Therefore, you can start training as if a person were engaged in recreational walking. But at the same time, you should definitely set yourself a goal to reach a medium or fast pace, in which you walk for at least 1 hour every day.

To make the process of losing weight faster, you can simultaneously follow a diet or eat foods that help break down fat deposits, such as kiwi, pineapples, etc.

In addition, walking can be used not only as a method of losing weight, but also to shape the silhouette, that is, to strengthen and tighten various parts of the body. However, to do this, you will have to add some additional elements to the usual healthy walking technique. So, to tighten your hips and buttocks, you need to walk up slopes, that is, you should choose rough terrain for walking. In addition, to form beautiful buttocks, you need to strain them strongly while walking, while simultaneously relaxing your back. In order to make your waist thin and beautiful, you need to slightly turn your body left and right every 2 to 3 steps while walking.

Walking during pregnancy

Pregnant women can practice walking until they give birth. Walking is an excellent exercise option for pregnant women because it is physiological, does not cause sudden shocks to the body like running, and is accessible to everyone, unlike swimming pool classes, yoga and specialized fitness.

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!

From this article you will learn what type of walking activity is most effective for solving a particular problem, how to calculate the number of calories burned, and how long a walk should be. We will also answer the main question - Does walking help you lose weight?.

The weight loss effect is achieved due to the breakdown of fats during a walk and accelerated metabolism after training. But for this process to begin, The duration of the walk should be more than an hour.

In addition to losing weight, walking solves other problems:

develops the cardiovascular system;
stimulates muscle activity, forming a correct and beautiful leg shape;
gives the body elasticity and tone.

Which is better: walking or running for weight loss?

No matter how strange it may sound, it has been proven that proper walking and running give approximately the same results. The following experiment was conducted: for several months, one group of women walked, the other ran. As a result, the group that exercised at a relaxed pace lost one and a half times more weight than the “runners.”

During the experiments, it was found that while running, about 550 calories and 50% of fat mass are burned in an hour, while walking quickly will burn about 350 calories, but 65% of fat in the same time.

Hence the conclusion: walking helps you lose weight faster than running. The conclusion is simple: you need to train regularly and in the right mode. Walking at moderate intensity is ideal in this regard.

Another advantage of walking is that even with little physical fitness, you can easily cover 20 km. Only a few people can run the same distance.

Walking, unlike running, has no contraindications (except fast and uphill). According to doctors, this type of cardio training is completely safe for health and the most effective in terms of weight loss.

Walking with weight is contraindicated:

for any heart problems;
with respiratory failure;
for kidney diseases;
with diabetes mellitus.

How long should you walk to lose weight?

The daily minimum is 10 thousand steps, which equals 5-7 kilometers. Less is also good, but to start the fat burning process, you need to walk continuously for at least an hour.

Another important point influences weight loss: You need to walk in the “fat-burning” heart rate zone– this is 60-70% of the maximum (MP). To determine the working zone, you need to calculate the maximum threshold of your own heart rate. For example, if you are 30 years old: 220 – 25 = 195 – this is the maximum heart rate (MP) for you.

Pulse at the correct frequency gives better results - Walking in the “fat-burning” heart rate zone allows you to burn up to two times more fat.

It is worth understanding that a one-time walk will not bring results. To lose weight, you need to walk regularly, at least every other day, gradually accustoming yourself to daily walks.

Not only the short-term result of losing weight depends on how you walk. Below we have presented the most important tips on how to walk correctly in order to lose 100% weight.

The duration of your walk for weight loss should be at least 1 hour

Fat reserves do not begin to be used up immediately. The body first gets energy from glucose, which comes from the digestion of carbohydrates. Energy is then taken from glycogen (a source of glucose stored in the liver). And only when all energy reserves are exhausted does the body turn to fat. This moment comes around after 45 minutes of continuous walking.
Walk in the morning.

It is better to exercise in the morning, but not on an empty stomach, but after a light breakfast. Then fat reserves will begin to be used up earlier. Another benefit of walking in the morning is that it speeds up your metabolism throughout the day. Thus, during the day you will burn more calories than on a day without exercise.

Hence the conclusion: morning walks promote better fat burning.
Choose comfortable clothes and shoes.

Of course, if you practice walking for weight loss only on the way to work and back home, it is enough to wear comfortable shoes. If walking has become a full-fledged workout, take the time to choose comfortable, loose clothing and sneakers with good shock absorption.
Think over the route.

To get the most benefit from walking, do it in a park or in an area away from traffic. Ideally, plan your route over rough terrain, where you will have to constantly overcome ups and downs.
Don't forget to warm up.

Especially if you do interval walking or stair climbing. A fast pace and forceful load on an unwarmed body can lead to injuries. Therefore, start walking at a slow pace, and before climbing the steps, it is advisable to perform a series of warm-up exercises, familiar from physical education lessons. The same goes for finishing a workout: walk for 5 minutes at a calm pace, let your heartbeat calm down.
Keep an eye on your equipment.

As you walk, land heel-to-toe, pushing off forcefully for the next step. When increasing your speed, watch your step - it should not be too long, it is better to move with short, frequent steps. Your hands should also not dangle idle - be sure to actively work with them. Bend your elbows and move them from your waist to your chest.
Drink water.

With any physical activity, the body loses a lot of fluid. Therefore, drink a glass of water before and after, and if walking lasts more than half an hour, then take a couple of sips during training to avoid dehydration.

Without maintaining a proper balanced diet, nothing will come of it. It is impossible to lose weight by walking, even with long and daily walks, if you exceed your daily calorie intake. You should also avoid any diets that are an example of an unbalanced diet. They provide only a short-term weight loss effect - the weight quickly returns.

To adhere to proper nutrition, it is enough to give up fatty foods, processed foods, baked goods, soda, sauces and sweets. If you can’t imagine life without sweets, replace milk chocolate with dark chocolate, sweets and cookies with nuts and ice cream.

We talked about proper nutrition for weight loss and its principles in this article.

It is also important to understand: the less we move, the more carefully we need to approach menu planning. For example, if the daily calorie intake is 1500 calories, and the walking duration is 60 minutes (200-300 calories are burned), but 2000 calories are consumed, then you will have to either increase the walking time by an hour, or reduce the number of calories by 300 units.

How many calories can you burn by walking?

You can walk quickly, up stairs, at a stroll, and even on the spot. In each case, burning calories, including fat, will be different. Let's consider how energy costs change with different degrees of activity.

This type of walking is recommended for absolutely everyone, including people with a low level of training and those for whom other types of physical activity are contraindicated. The speed of movement is low - 4-5 km/h. An hour's walk can burn about 200 calories. This workout improves health, maintains leg muscle tone, and also promotes weight loss.

In this case, all muscle groups are involved in the process, since race walking involves active work with the arms. The technique is as follows: while walking, the foot changes its position from heel to toe, pushing off with force at the last point. The steps are quite short, but frequent. The arms are bent at the elbows and move from the waist to the chest. Speed ​​at least 6-7 km/h. At this pace, you can burn up to 350 calories or more, depending on your own weight.

This type of activity is designed for advanced athletes and is completely contraindicated for people with health problems. The number of calories burned depends on your weight; on average, in an hour of going up and down the stairs you can lose up to 500 kcal. The exact energy consumption when climbing stairs at a frequency of 60-70 steps per minute is 0.14 kcal per kilogram of weight. When descending, the number of calories burned decreases noticeably. Different methods of ascent and descent achieve different goals. Walking up and down at an accelerated pace is best for losing weight. At a calm pace, you will strengthen the muscles of your legs and buttocks.

4. Nordic walking with poles. This type has no contraindications and is suitable for people of any age. When walking with poles, up to 90% of the muscles of the body are involved. Accordingly, calories are burned faster compared to a regular walk. You can burn up to 400 calories in an hour of exercise.

Let us recall the Nordic walking technique:>

The foot changes its position from heel to toe while walking;
one arm is extended forward and slightly bent at the elbow; -
the second hand is located at hip level and reaches back;
We repeat the positions, changing the position of the arms and legs.

You can increase calorie consumption by 10-15% using an interval system - alternating between walking at a fast pace and walking at a moderate pace. The idea is that first you walk at a fast pace at a speed of 6-8 km/h, then switch to walking at a calm pace at a speed of 4-5 km/h. The duration of each interval is selected individually, for example, 1 minute at a fast pace and 2-3 minutes at a calm pace. This interval system not only increases calorie expenditure while walking, but also triggers fat burning throughout the day, which contributes to faster weight loss.

6. Walking uphill or downhill on a treadmill. You can increase your calorie expenditure by walking over rough terrain. Similar conditions can be created on a treadmill by increasing the incline. Walking uphill combines two types of exercise - cardio and strength, so it is effective not only for losing weight, but also for strengthening the muscles of the legs and buttocks.

7. Walking in place. If you don’t have the opportunity or desire to go outside, you can walk at home. The effectiveness of such training is disproportionately lower, but it is better than lying on the couch. Walking in place involves moving the hips with varying knee heights, but without moving horizontally. Since calorie consumption is relatively small, it is advisable to actively move your arms during such walking.

Walking for weight loss: reviews and results

It is worth understanding that one-time training will not bring results. Reviews show that those who walk daily lose an average of 5 kg per month.

If you adjust your diet and walk daily, you can lose 2 kg in a week, which will allow you to lose up to 8 kg in a month!

For many, walking is a way to solve many problems. Firstly, you don’t need to go to the gym, secondly, you don’t need to buy sportswear, and thirdly, you can combine training with a walk with friends or shopping. You just need to move more, because any activity is better than inaction.

From early childhood we are taught that we need to walk a lot. Walking is the most universal means of physical activity on the body. It has virtually no contraindications; it does not require special clothing or equipment.

You can walk at any age. This activity can be successfully combined with work by leaving 1-2 stops earlier than needed. If you are a young mother, then there are no problems at all, take a stroller with your baby, and go for a leisurely walk to the nearest park. And the child is walking, and you are relaxing! Many mothers with strollers simply sit on a bench, although walking is much healthier for the body and more interesting for oneself. If you are determined to do something as simple as walking, you cannot do without counting your steps. For this purpose 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 you are striving for. If it is not possible to purchase this device, focus on your body, the feeling of tension in your legs and gradually increase the time and pace of walking.

Types of walking

There are several types of walking.

• Wellness
• Scandinavian
• Energy
• Sports
• For weight loss

Health walking accessible to everyone. Depending on the tempo it can be slow, medium, fast and very fast. Does not involve the use of special equipment.

Nordic walking involves the use of special poles, which can be purchased at a sports store at a price of 1000 to 2000 rubles per piece. There are also more expensive options. The poles are very durable, yet lightweight. This is a less traumatic sport that allows you to avoid unwanted injuries. The poles take on up to 1/3 of the load that falls on the arms and back during normal walking. This type of walking has become very popular lately. It has no contraindications, evenly distributing the load on all parts of the body. At the same time, the spine straightens, is not overloaded, and remains in good shape. Poles allow you to increase your stride length and transfer part of the load to the upper shoulder girdle. When walking this way, first step on the heel, then on the toe. The body leans slightly forward.

During power walking the arms participate very actively along with the body, activating the entire body. At the same time, the functioning of the hematopoietic organs improves, energy flows to the entire body, and more energy is spent. This walking is similar to running. In this case, special poles can also be used, but not the same ones that are used for Nordic walking.

Race walking – fast movements at a speed 2-3 times higher than healthy walking. In this case, the arms are also used, steps are taken more often and longer than usual. The main principle of such walking is that one leg is in the air all the time - the right one, then the left. Both feet should not be on the ground at the same time. One leg is kept straight until the weight is transferred to it. At the same time, the person works with his hands and shakes his pelvis. This type of walking is an Olympic sport. The only limitation is flat feet; with it, the load will not be able to be redistributed correctly and you can get injured.

Walking for weight loss - 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 just walk, and this will not help you lose excess weight.

When trying to lose weight by walking, your average walking speed should be around 6 km/h. Walking duration is at least 30 minutes. The longer you walk, the faster you can lose weight. You should feel your muscles tense. You should be in a sweat, then you can achieve the desired result. At the same time, it is useful not only to walk, but also to do physical activity. And of course, no one has canceled proper nutrition.

The benefits of walking for the body

Walking is beneficial for the body in many ways, it rejuvenates, prevents the appearance of chronic age-related diseases, normalizes blood pressure, mobilizes strength, helps keep your strength and thoughts in good shape, and helps you lose excess weight.

Walking helps to activate the entire body as a whole. Even at an average pace, the body will experience incomparable benefits. How walking affects your health, watch the video below.

The effect of walking on the spine

First of all, walking is good for the spine, strengthening it and massaging the vertebrae, which when walking strengthen and take their place. Blood begins to be supplied even to hard-to-reach places, swaying the vertebrae creates a massage effect.

Walking saturates all organs with oxygen and removes waste and toxins from the body. The work of the heart is activated, the level of cholesterol in the body decreases, and blood pressure decreases.

Walking is accessible to absolutely everyone; it does not require extra costs in the form of a suit or equipment. Walking trains the muscles of the legs, preventing osteoporosis, trains breathing, the heart muscle, and the blood begins to pump with greater force. This type of exercise allows you to get rid of shortness of breath.

Half an hour of walking can lower blood sugar levels, strengthen bones and muscles, improve your well-being, and increase your resistance to stress.

Harm and contraindications

Walking can only cause harm if you neglect the safety rules: wear uncomfortable shoes or clothes, don’t take off your jewelry, or pick up the pace too quickly. It is also important to monitor your breathing. Improper breathing while walking can cause more harm than good. When walking quickly, there is a risk of harming your knee joints, so pay attention to the condition of your knees. If they start to hurt you, it is better to postpone classes for a while and consult a specialist.

There are very few contraindications to this sport. Let's list them:

• Viral infections
• Recent surgeries
• Chronic diseases in acute form
• High blood pressure
• Flat feet
• Hand and joint injuries
• Deviations in the development of the musculoskeletal system
• Heart disease

In all these cases, you need to consult a doctor about the possibility of walking at a leisurely pace for short distances. If you have flat feet, the load during walking is distributed incorrectly, and you can harm your condition even more.

What you need for walking

Before walking and after, you need to drink a glass of water to replenish fluid loss. For a walk, you can take a bottle of warm, not hot water with you and drink during breaks. Clothing should be comfortable and not restrict movement. A tracksuit and sneakers are best for this. Shoes with heels should be excluded. You can take your player for a walk, combining business with pleasure. After class, when you come home, you can have a snack, but do not overeat. When you get into the groove and exercise becomes a habit for you, the pace can be increased. It is useful to combine walking with morning exercises.

Norm of steps per day

It is believed that to feel good, you need to take at least 10,000 steps a day - which is 6-8 km, depending on the length of the step. It is estimated that the average person takes about 3,000 steps a day, including walking at work and around the house. Therefore, in order to gain the required number of steps, you need to try hard and spend an additional hour walking a day.

True, many experts believe that only “pure” steps are taken into account here, i.e. walking around the house or running errands has nothing to do with it. If it's cold or raining outside, a treadmill can replace walking. You can not only run on it, but also walk at a fast pace. It is important to control your breathing and your condition and not forget about the mileage.

When, how much and at what age can you walk?

Walking is the only type of exercise that is recommended at any age and in any weather. The main thing here is not to overdo it. Even very heavy people can walk.

The optimal time for walking is the morning, because... the body will be able to wake up better, metabolic 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 bed.

If you are just starting to practice walking, then you don’t need to chase results right away. At first it is better to walk at a slow pace, gradually increasing the exercise time, and then increase the pace of walking. You need to start walking with short walks, increasing the exercise time to 1 hour.

When walking, you need to keep your back straight, your shoulders back and to the sides, you cannot slouch. We also must not forget about proper breathing: inhale through the nose, exhale only through the mouth. It is better to breathe in proportion to your steps. When walking, it is better to be silent so as not to lose your breath.

At the beginning and end of the workout, the pace should be leisurely. After 5-10 minutes, if you feel well, the pace can be increased.

Older people can and should also practice walking, while controlling their breathing and heart rate. If you feel short of breath, simply slow down your walking pace. When breathing normalizes, the pace can be increased again. For older people, walking time should not exceed 1 hour if they are in good health. It is better for older people to walk on level ground; they should start at a pace of 70 steps per minute; after 2 weeks, the pace should be increased to 110 steps per minute. It is useful for older people to take a walk in the evening to relieve daytime fatigue.

We can say that walking is deeply woven into our essence and activity pattern, which has been written in our genes for thousands of millennia. We walk more than any other species. Even cars can't compare with us. In this context, it is not difficult to understand why walking is good for us.

Hippocrates, a Greek physician who has been called the father of modern medicine, dates back to the 5th century BC. e. said: “Walking is a person’s best medicine” - and it is still relevant.

Although Hippocrates made his proclamation about walking for health more than 2,400 years ago, many scientific studies now prove that walking actually has benefits.

What are the benefits of walking?

1) Walking promotes overall health

An analysis of multiple studies involving a total of 459,833 participants found that the simple act of walking reduced the risk of cardiovascular disease by 31% and the risk of death by 32%.

The benefits are clear even for people who walk only 8 km per week and for those who walk at a leisurely pace of 3 km per hour. But the people who saw the greatest protection from disease were those who walked long distances at a fast pace.

Walking strengthens bones, improves balance, regulates blood pressure, lowers cholesterol, tones muscles and improves sleep. Walking reduces the risk of breast cancer, treats chronic low back pain, and may prevent the development of type 2 diabetes.

2) Walking is also a sport

Walking has a low impact on achieving a moderate level of physical activity. Every step you take releases energy, increases hormones and makes you feel good through the action of brain chemicals. Heart beats increase from about 70 beats to 100 - 150 beats per minute.

This pumps more blood and oxygen to the muscles. When you walk, you start burning 5 calories per minute (as opposed to one calorie per minute when sitting), and these calories continue to be burned up to one hour after the walk, even while you're resting.

Most adults gain about 1 kg of weight per year by the time they reach 20 years of age. To study the effect of walking on age-related weight gain, a study was conducted in 2009. After tracking 4,995 men and women for 15 years, it was found that hikers gained very little weight compared to other participants.

The number of calories burned depends on the person's weight. The more weight, the more burned per kilometer. For example, a 72 kg person will burn about 105 calories in 1.5 km, and a 100 kg person will burn about 135 calories in 1.5 km.

3) Walking prolongs youth

Aging and inflammation are closely intertwined, and many scientists believe that we can slightly slow down, or even stop, the aging process (and age-related diseases).

Any activity that increases your heart rate and reduces inflammation associated with aging.

A study of middle-aged men and women over 10 years found that those who did at least 20 minutes of moderate exercise every day (or 2.5 hours a week) had lower levels of proteins in their bodies that cause inflammation, compared to those who rarely walk.

Therefore, walking can lengthen our lifespan. According to the American Heart Association, every hour of brisk walking adds two hours to our life expectancy.

4) Walking lifts your spirits

Walking 30 minutes every day has multiple benefits of uplifting your mood, increasing energy, reducing stress and improving self-esteem, according to a study published in 2015. In addition, daily walks have the dual function of relieving low mood and preventing the return of depressive symptoms.

While it's not entirely clear why physical activity has such a positive impact on emotional well-being, we do know that the rush of adrenaline in the blood releases neurotransmitters and endorphins that make us feel better.

We get the opportunity to easily communicate with other people, we can take our minds off our troubles, gain confidence and a sense of accomplishment. Walking in nature, rather than in the city, provides an even greater boost in mood.

5) Walking is also good for brain function

If you would like to improve your mental abilities, then walking every day can accomplish this feat. Better than resistance training and lifting weights, walking increases the size of the hippocampus, the part of the brain that affects memory and learning.

It improves brain structure and function, strengthening connections between neural networks that influence planning, strategizing and multitasking.

Walking not only benefits the analytical type of the left hemisphere of the brain, but also provides an advantage for creative tasks. Whether you walk indoors or outdoors, you will come up with 60% more ideas than those who sit still.

6) Walking is practically free

Besides willpower and a good pair of running shoes, walking every day won't cost you a lot of stuff or money. There is no need to purchase special equipment or a gym membership. In fact, getting into a few minutes of routine walking can even save you money on expensive prescriptions and doctor visits.

How to force yourself to walk every day?

Now that we have figured out the benefits of walking, the question arises: how long should you walk?

It's important to note that 10,000 steps a day (equivalent to about 5 miles) is not a magic number, and most health advocates believe that any amount of physical activity beyond your normal activity is better than nothing.

Therefore, this round number is not absolute and rigid. If you take 8,000 steps a day, great! If you can walk 18,000 steps - even better!

1) Invest in a pedometer

The first step in tracking your daily movements is to invest in a good quality pedometer or activity tracker. Wear it for a few days to evaluate how many steps you take. Once you've set a goal, a pedometer can be a great motivator, giving you accurate readings and pushing you to go the extra steps.

2) Set realistic goals

The average adult walks 5,117 steps per day, which is characterized as a sedentary lifestyle. Increase the number of steps gradually and don't get discouraged. At first, 500 more steps every week. If you start walking with 5,000 steps a day, adding up to 500 each week, it won't be long before you reach the full 10,000 steps in 10 weeks.

3) You need to walk correctly!

No matter your age, walking is the safest form of physical activity and still carries a very low risk of injury. Therefore, you must be somewhat careful.

Here are some tips:

• Keep your head looking forward with your chin parallel to the ground.
• Gently tighten your abdominal muscles at the same time as you take each step.
• Swing your arms freely, keeping your elbows slightly bent.
• Maintain an upright posture with your back straight, but not hunched forward or tilted backward.
• Roll your leg from heel to toe.
• Try to relax your shoulders and neck.

4) Break up your walking into several bouts throughout the day.

So 10,000 steps is about 8 km, and generally you can walk 1.5 km in about 20 minutes, which means you need to walk in about 1 hour and 40 minutes. Quite a long walk at one time. But you can break it up into 20-30 minute chunks.

For example, walk to work, take a walk during your lunch break and after lunch.

5) How to get more benefits from walking?

Here are some ideas to make your walks more effective:

• Always take the stairs instead of the elevator.
• Carry bags in different hands, but do not load the bags too much; it is better to make several passes.
• Take a walk in a park away from where you live.
• Why not walk around while you think and solve a problem?
• When watching TV, remove the batteries from the remote control so you can stand up and manually change channels.
• When you go home, get off the bus one stop early.
• Walk around the house while you're on the phone.

6) Take a walk with a buddy

Walking with a friend or canine companion will provide encouragement and motivation, which will definitely help you work towards 10,000 steps. You'll connect with your loved one, perhaps add a little friendly competition to your daily walks and a whole lot more fun.

7) Hiking in the wilderness

Walking along the same route is very boring. Add a little adventure and switch things up with race walking. Look for new places, explore them as if in your own backyard.

8) Don't overdo it

Drink water. Buy comfortable shoes with flexible soles and always wear bright or reflective clothing if you like to walk at night.

You don't necessarily need to toughen up your hikes in cold and rainy weather. Try doing a few laps around the mall.

9) Challenge yourself!

Once you get used to a daily walking routine, you will find that it is not as difficult as it used to be. You can increase the load gradually: walk on hilly terrain, increase speed, walk in sand or snow.

10) Encourage yourself

While walking is theoretically a reward in itself, it never hurts. Go ahead and have fun: watch a movie, drink a glass of good wine, take a salt bath or just sleep.

It would seem that the benefits of walking have long been explained by doctors, and it itself is recommended by trainers. However, most people still look for a minibus when heading to the store. Some even go to the stall to buy cigarettes by car. And everyone complains about a “beer belly”, heart problems and weakness in the legs if they have to stand in line.

We lose weight without problems

In the list of benefits of walking, the most attractive item for many will be getting rid of excess weight. People usually start thinking about health when problems with it begin, but they worry about attractiveness almost from the moment they begin to lose it. And this is even good: by starting to walk to lose weight, a person will also improve his health.

Researchers have found that the benefits of walking for getting slim are much higher than regular visits to the gym. Walking is more effective than dieting and gives more lasting results, unless, of course, it is accompanied by gluttony. When walking, you burn off as much fat in half an hour as you spend in the gym in an hour. And at the same time, you don’t have to pay for such training. In addition, the loads during walking are natural and evenly distributed. You are not at risk of soreness or overload of individual muscle groups. And an additional bonus is improved posture if at first you train yourself to walk with your shoulders turned. By the way, this is not difficult to do: just wear a slightly loaded backpack on both straps.

Let's say no to old age

The undoubted benefits of walking are also observed for those who want to delay the onset of senile infirmity as far as possible. The most common cause of age-related mortality is strokes and heart attacks. And they are caused by weakness of blood vessels and heart muscle. To strengthen them, static loads - lifting weights, exercising on exercise machines, etc. - are not very suitable. But clean air, rhythmic movements and uniformity of load cope with the task perfectly. The pressure stabilizes - the vessels stop experiencing excessive stress. The heart catches the desired rhythm and is not overloaded, while simultaneously strengthening.

We fight apathy and depression

Another reason for rapid aging is stress, which our lives cannot do without, even if we carefully avoid unpleasant impressions and sensations. Another benefit of walking is that it quickly and without medication eliminates the consequences of nervous shock.

European doctors conducted a large-scale study of the age group from 40 to 65 years. It was carried out for many years and gave stunning results: the risk of heart disease drops by almost half if people just walk at a brisk pace for about three hours every day. In addition, senile dementia, atherosclerosis and other diseases that are common at their age were not observed among those who loved to walk.

We prevent dangerous diseases

The list of benefits of walking is long and convincing. His most compelling points are:

1. Reducing “bad” cholesterol in the blood naturally to a minimum. This means preventing the occurrence of diseases associated with it.
2. The likelihood of diabetes mellitus decreases by at least one third.
3. In women, the risk of getting a breast tumor is noticeably reduced, in men – prostate cancer, and in both – intestinal cancer.
4. Without medical intervention (including medications), the functioning of the gastrointestinal 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. Immunity is growing exponentially: “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 long do you need to walk?

The average person who leaves home only to take the bus to work and the tram to the store takes no more than 3 thousand steps on a working day. This is so small that unpleasant consequences for the body can be considered guaranteed.

If a person is more conscious and travels to work (located nearby) on foot, he walks about 5 thousand times. Better - but still not enough. In order not to lose what nature has given you, you need to take at least 10 thousand steps daily, which will be a distance of approximately 7.5 km. At average speed, you need to travel for about two hours - and your health will not leave you.

Where and how is the best way to walk?

It is advisable to choose places for walking wisely. Naturally, if you combine walking with going to work, you won’t be able to adjust your route too much. However, walking in your free time allows you to choose a “useful” trajectory of movement. Parks are best suited for these purposes: there is unpolluted, clean air, fairly smooth paths that are quite suitable for walking, plus at least some nature. If there is no park nearby, choose a route away from transport arteries. At least in the courtyards of houses.

In addition, the benefits of walking are observed only if the person walks energetically. When you wander slowly and sadly, your body works in a mode not unlike rest mode.

No special equipment is required for walking. The only thing worth paying attention to is shoes. Flip-flops or heels are clearly not suitable for a long and brisk walk.

Only fresh air!

I would also like to note that walking down the street cannot in any way be replaced by using a treadmill in a sports club, even in the most intensive mode. You only need to walk outside: here you get your dose of sun, which forces your body to produce vitamin D. Without it, the healing effect will be much lower, although the weight loss effect will remain at the same level. And there is no need to make excuses with clouds. Even on a cloudy day, the sun's rays are enough to stimulate the production of valuable vitamins in the required amount.

How to train yourself to walk?

Laziness, they say, is the engine of progress. But it is also a stop-cock for maintaining physical fitness. You don’t want to make unnecessary movements, and the person begins to justify himself 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, walk to and from work. If you cannot do without a trip by transport, get off one stop earlier when traveling by metro and two stops earlier if you travel by minibus, tram or trolleybus.
2. Don’t take your “brakes” with you to work, take a walk to a cafe for lunch. And not the closest.
3. Forget the elevator. Even if you live on the 20th floor, walk. To begin with, just go down, and eventually go back home along the stairs. In addition to losing weight, improving your health and developing your “breathing”, by summer you will also gain elastic buttocks, with which you won’t be ashamed to show up on the beach even in a swimsuit with a thong.

Having appreciated all the benefits of walking, every person should make the first effort and maintain it throughout his life. Unless, of course, he wants to remind himself of a ruin in his early old age and regret missed opportunities. In the end, it's just fun to walk. If you can't walk aimlessly, challenge yourself to walk to the beach, a museum, or your favorite cafe. Or find a like-minded person to talk to while walking. Or get yourself a dog.

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. Read on, and you will learn 20 properties of how walking affects your health if you do it daily - and go ahead, no matter whether you are 8 or 80!

What are the health benefits of daily walking?

1) 45 minutes of walking can help strengthen and tone your leg and back muscles and prevent muscle loss 2) 30 minutes of daily walking 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 about how to lower blood pressure at home 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.

9. Improves digestion

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.

11. Prevents dementia

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 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 why vitamin D is needed and how to get enough of it.

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.

How to stay motivated to walk?

• Ask a friend to join you in your new activity.
• Walk your dog in the morning or evening.
• Take a walk with your family or friends in the evening or after dinner.
• Walk to the nearest store or cafe.
• Think about how much money you can save by walking.
• Use the planner to determine the best walking route, measure your heart pressure, calories burned, use a pedometer, etc.
• Explore different routes every day.
• Join a walking group.
• Go hiking.
• Go to social events.

If you are new to walking, it will be difficult to cover long distances at once. Therefore, break your walks into stages. Start with 10 minutes every day. Gradually increase their duration to 30 minutes. Then you can walk for 30 minutes during the day and 30 minutes in the evening. You should also gradually increase your walking speed. Once you get the hang of it, try to walk at least 10,000 steps a day. If necessary, take breaks during the process. And, of course, don't forget to drink water. Here you will learn how much water you need to drink every day to maintain health.

Now that we have made it easier for you by telling you the benefits of walking every day and all the health benefits, all you need to do is go for a walk, stay motivated: put on comfortable shoes and go outside, it will be much healthier than sit at home and watch TV. Good luck!

Health is the most valuable thing a person has. You should always take care of it, without waiting for problems to appear. The most accessible way to improve your health is walking. In this article we will analyze the usefulness, types and principles of walking.

What are the benefits of walking?

The benefits of walking can hardly be overestimated; they can:

• Strengthen the health and general condition of the body.

Research shows that walking helps reduce the likelihood of developing heart and vascular diseases by three times.

In addition, thanks to an active lifestyle, bones are strengthened, blood pressure is regulated, muscle tissue is toned, and sleep patterns are normalized.

By walking for several hours every day, you can reduce the risk of cancer in the mammary glands and eliminate pain in the lumbar region, which was previously chronic.

• Partially replace sports and help reduce excess weight.

Walking increases your heart rate, which increases blood flow and improves oxygen supply to your muscles. While walking, calories are burned 5 times more than when at rest.

• Extend youth.

Aging is associated with a high level of special proteins in the body, which contribute to the development of inflammation and all kinds of “age-related” diseases. By walking every day, you can reduce the amount of such proteins and maintain youth for as long as possible. Brisk walking increases a person's life expectancy in a ratio of 1:2, that is, by walking for 1 hour you can get an additional 2 hours of life.

• Cheer up.

The benefits of walking, even for half an hour, are the effect of raising self-esteem, having a positive effect on mood, distracting from negative thoughts and energizing. By taking walks in the fresh air, there are all the prerequisites to get rid of impending depression. This happens due to the release of endorphins and neurotransmitters during the release of adrenaline.

• Increase brain functionality.

Mental performance improves as neural connections become stronger. The benefits of walking manifest themselves not only in the left hemisphere, which is responsible for analytical work, but provides a wide field for the realization of creative potential. It has been experimentally proven that the ability to generate ideas increases by 60%.

• Save money.

A pleasant bonus to all the advantages of walking will be that they are “free”. Apart from comfortable walking shoes, there are no longer any restrictions; they do not require financial investments. There is no need to buy a subscription or pay for the services of a trainer. All it takes is a little effort to turn walking into a daily hobby.

What types of walking are there?

There are many varieties of walking. Among them:

• walking in place;
• on foot;
• Scandinavian;
• sports;
• energy;
• up the steps.

Let's take a closer look at some types.

On foot

A person walks all his life, this is his physiology, unless, of course, there are serious health problems.

The main thing in this type of movement can be called gradualness and frequency. Graduation involves starting with shorter, slower walks and gradually increasing the time interval and speed.

Discounts must be made for health status and age. So young and healthy people should focus on speed of movement, and older people should focus on duration.

By frequency we should understand the preference for systematic walks, since walking “from time to time” will not bring the expected result.

The main benefit of walking is the improvement of the whole body as a whole. Walking can significantly improve your well-being and improve your quality of life.

Nordic walking

This variation consists of moving with the support of two ski-like poles. When walking, you should push off slightly from them.

A feature of Nordic walking is the involvement of most muscles, only 10% are not included in the work.

The benefits of Nordic walking are:

• improving the functioning of the heart muscle;
• enhanced ventilation;
• strengthening muscle tissue.

In order not to harm your health, you should choose the right poles. Their size is calculated by the formula: P*K, where P is the athlete’s height, and K is a constant coefficient equal to 0.68.

Race walking

This style of walking is characterized by speed. You must try to move at the highest possible speed. In this case, you cannot start running, that is, at any time one of the feet must touch the surface of the ground.

The benefits of walking in a sports style are ensured by a general strengthening effect on the body; with such movement, a person gets tired much less than when running.

Girls should pay special attention to race walking, because it helps create beautiful feminine contours of the figure.

How to practice walking correctly?

You need to be able to walk correctly. It's not just about rearranging your legs and moving in space. For walking to be beneficial, it is important to follow some rules.

Is a warm-up necessary?

Before you start walking, as well as sports or Nordic walking, you should prepare your muscles for the load. To do this, you should do at least a minimal warm-up. It may include the following groups of exercises:

• Initial.
  • swing your legs;
  • shallow squats;
  • jumping in place.
• Intense. Includes muscle stretching exercises:
  • wide steps with body fixation;
  • springy squats.

What pace to keep

Healthy walking involves several speed modes:

1. Slow. Is no more than 3 km/h. This type is recommended for use by people with poor health or during the period after illness.
2. Average. The speed can vary from 3 to 4 km/h. Preferred as an initial stage for untrained people who do not yet have experience.
3. Fast. The speed can increase to 5 km/h. Recommended for people who do not have health problems.
4. Very fast. A person moves 6 kilometers in 1 hour. Suitable for healthy, physically developed and trained people.

How to finish

You should not stop walking without preparation. Just like before starting a walk, you should do several gymnastic exercises. In this case, it will be moderate walking and exercises to relax muscles that were overstrained during the walk.

Who shouldn't walk?

The benefits of walking are great, however, there are conditions when, unknowingly, you can harm your health. Contraindications include:

• Recent surgeries. There is a risk of sutures coming apart and increased pain due to increased physical activity.
• Exacerbation of chronic diseases.
• The presence of pathologies in the musculoskeletal system. Short walks are only possible with the permission of the attending doctor.
• High blood pressure.
• Development of infectious processes.

How long should you walk every day?

To stay healthy, you need to walk every day, not every now and then. To begin with, when traveling to work or home, it is enough to get off early, at a stop earlier than necessary.

In addition, it is better to calculate the walk not by kilometers traveled, so that there is no desire to unjustifiably speed up, but by the time spent on the road. Half-hour or hour-long walks at an average pace in the fresh air are considered optimal and most effective.

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Do you know how much walking you need to do per day? The benefits of walking are enormous for everyone, both women and men, everyone knows about this. Getting extra miles every day is very important for your overall health. Scientists have already determined the exact useful number for 24 hours - 10,000 steps. Walking has long been a sport and is divided into types, so you need to have comfortable shoes, a pedometer and a navigator. All that remains is to develop a habit and learn to walk correctly. In this article I will tell you why you should take up daily walking today and not put it off until tomorrow.

Movement is life. However, in everyday life, not everyone moves every day. You don't have to buy a gym membership right away. A good place to start is walking.

No matter how healthy you are, health must be maintained throughout your life. Lack of movement leads to diseases of the heart, blood vessels, and lungs, as a result of which the period of life is shortened. In addition, lack of physical activity certainly entails weight gain. However, the majority actively refuse, using excuses such as lack of time or lack of motivation.

Physical inactivity negatively affects all organs

But how can we start walking when in the modern world we are always late and dependent on various vehicles - subways, buses, cars, motorcycles. Without which it is impossible to imagine arriving from one point to another. It is known that walking is an accessible, simplest and safest type of physical activity.

There is a trend across Europe of insufficient physical activity. And in the Czech Republic, an observation was carried out from 2008 to 2013, the result showed that the daily number of steps decreased by 850 per day in men and by 1490 in women. It’s worth considering that the time has come to walk more.

A Brief History of Daily 10,000 Steps

Fortunately for those who are lazy to run, and I am one of those people, there is a way to increase physical activity - walking. A system of 10,000 steps in 24 hours was created, which does not require excessive human effort, and at the same time you can be on the move.

Where did this number come from? Why exactly 10,000 per day is needed?

In fact, this number was chosen completely by accident. In 64 XX century, at the time of the Olympic Games in Tokyo, inventor Yoshiro Hatano created the world's first electronic gadget. The device was called “men-po-kei”, which means “thousand step meter” in Japanese.

Physiologists believe that in Japanese culture 10,000 is an auspicious number, but the creator made it a publicity stunt, and a rather successful one. After the presentation of the device, it took residents of Japan 2 months for the gadget to become the most popular and affordable purchase. Without it, we no longer went out and watched the kilometers traveled with pleasure.

10,000 is a great number

Over the years, the benefits of daily steps have been scientifically proven through numerous studies. Let me take a look at how science looks at 10,000 a day these days.

An ancient Chinese proverb says, “If you want to live 100 years, take 100 steps after lunch.” It is known that those who live a long time also walk a lot. Perhaps the secret to longevity depends on walking.

What health benefits do 10,000 steps a day bring?

I'll give you a few examples that should convince you:

Walking is an aerobic type of exercise. Simply put, this is the same activity as running, going to the pool, or going to the gym.

• The body resists stress better, mood improves, and sleep returns to normal.
• Perfectly strengthens muscle tissue, improving and correcting the figure.
• Normalizes the function of the heart and blood vessels.
• The likelihood of the occurrence of many diseases is reduced - diabetes, atherosclerosis,.
• Prevention of diabetes.
• Not a difficult and accessible sport.
• People of almost any age can practice, and there are no contraindications.
• No special skills required.

Let's consider what else is useful for this type of physical activity?

• Good for the respiratory system. Oxygen fills the lungs more intensely, and their activity increases, which is good for health.
• Excellent training for the heart and blood vessels. During walking, the heart works more intensely, the arteries fill with blood, and their tone increases. As a result, the chance of heart failure, heart attack, hypertension and many other pathologies decreases.
• The ability to put your thoughts in order, remove depression, and provide a positive mood.
• Walking helps burn fat and also activates various muscle groups, in particular the abs and legs. And if you need numbers on the amount of fat burned, then you need to take into account the walking speed and weight of the person. Obviously, the higher the speed, the faster the visibility of the effect. In addition, it is directly proportional to weight: the more it is, the more calories disappear. Approximately 200 to 500 calories are lost. For example, fast walking will save you from 450-500 calories, and slow walking up to 250 in one day.
• The outflow of blood in the legs is normalized, which reduces the chance of varicose veins.
• It is especially important for women to take walks, as activity saturates the pelvic organs with blood. This not only prevents female diseases, but also normalizes the functions of the reproductive organs and increases the likelihood of a successful pregnancy.
• Walking is also beneficial for men, as it promotes good blood supply to the genital organs, does not cause congestion, minimizes the risk of developing prostatitis and other pathologies, and sperm is more productive for conception.
• Recommended for people whose work is mental. While walking, the brain has the opportunity to rest and be saturated with oxygen, which leads to better mental activity.
• Walking has a beneficial effect on the functioning of the digestive system, and also helps to avoid problems with constipation.
• Accelerates metabolism, and this guarantees an excellent figure and health.

How steps can cure obesity and normalize sleep

It’s not news that zhor attacks in the evening and it’s very difficult to fight, I know from myself. So I began to practice walking in the evenings from 8 to 10 pm. I can’t give dinner to the enemy yet, but fast walking prevents calories from being stored as fat. Metabolism increases due to movement, and excess from dinner is burned.

There is certainly a connection between excess weight and poor sleep. You won’t sleep soundly with a full stomach and you’ll have nightmares. That is why the number (10 thousand) has been confirmed and is associated with normal sleep and excess weight.

Studies have been conducted based on their conclusions - it is necessary to take from 7 to 10 thousand steps a day, but preferably, of course, 10,000, or even more. In one experiment, literally in 6 months, body weight decreased by an average of 4 kg in 35 overweight people weighing more than one hundred kilograms participating in the study. In the subjects, daily walks of 10,000 steps, in combination with a suitable diet, strengthened the muscles of the legs and buttocks, and decreased waist size.

Walking and mood

You have certainly noticed when children come from the street, how cheerful and cheerful they are, and why not take a walk with them if it lifts your spirits so much. I know what you are thinking about when reading these lines - the hassle of caring, there is no time. Meanwhile, a 12-week trial was conducted to see how walking affects people's emotional state. And again the results were confirmed in a positive direction. From 10 to 12.5 thousand steps per day reduces anger, anxiety, fatigue, depression, mood and emotions. WOW!

Reduces the risk of cardiovascular diseases

Walking can become an independent cardio workout and make you fully train your cardiovascular system (CVS). In addition, the degree of lowering blood pressure is only slightly inferior to aerobics or fitness.

With age, blood vessels become stiffer. This interferes with the blood vessels' ability to control pressure. Such arteries force the heart to work harder.

And now an experiment lasting four years shows that the more often a person walks, the slower the arteries lose their elasticity, even in the presence of diabetes. Every extra thousand steps per day in diabetics reduces the speed of pulse wave propagation by 0.103 milliseconds.

The speed of propagation of the pulse wave is the degree of indication of vascular stiffness.

And you should not delay walking - left ventricular hypertrophy wears out the heart, and no amount of exercise will return it to its previous state.

Reduces the risk of diabetes

Reducing the load from 10,000 to 1,500 steps in 24 hours leads to a decrease in insulin sensitivity after three days. This means that after just three days of lack of increased physical activity, the prerequisites for the occurrence of type 2 diabetes, high glycation and early aging are formed. Walking normalizes glucose levels in the body and controls the release of insulin.

Glycation is the non-enzymatic glycosylation of proteins and is the main mechanism of tissue damage in diabetes mellitus.

It is not necessary to follow a regimen - walk 10-12 thousand steps a day all week, 5-6 sessions are quite enough, without risk to health, and then rest for one or two days. Still, it’s worth walking 10,000 steps every day; it has a beneficial effect on health.

Benefits for women during menopause

12,500 steps a day have a positive effect on health during menopause.

Numerous changes occur in the body: decreased metabolism, excess weight gain, depression. Excess weight or obesity is one of the most important problems during postmenopause (51-81 years). Daily walking is an excellent method of counteracting menopause in all its manifestations, including reducing hot flashes.

Experiments show that for women after menopause, 10,000 steps in 24 hours is not enough. Women need to walk at least 12,500. Even for teenage children, the norm is 11,000 for girls and 13,000 for boys.

Walking or running, which is better?

Of course, both options are good. But not everyone can run.

The benefits and harms of walking:

A natural way to burn extra pounds.

Beautiful, slender, not over-pumped legs.

Contraindications: recent leg injuries, ankle sprains. A fast pace is harmful for heart disease.

The benefits and harms of running

• There must be strong ligaments and discs of the spine.
• The muscles of the whole body work better and more actively.
• Increased metabolism - faster weight loss.
• Trains the endurance of the respiratory and cardiac systems.
• It is not recommended to run on hard roads.
• The harm of running for osteoporosis, varicose veins, osteochondrosis, arthritis, arthrosis, scoliosis, spinal hernia, cardiovascular diseases, hypertension.

What type of walking should I choose?

Kinds

Each person chooses his own look.

1. Wellness - simple walking. The duration doesn't matter. Up to approximately four kilometers per hour. The pace is governed by a person's purpose.
2. Terraincourt - this type implies a deliberately designated route of uneven terrain (mountains, hills). The speed, distance, number of ascents and descents are set in advance.
3. Scandinavian - single exercise with special sticks. When exercising, approximately 90% of the muscles work. Very effective. The duration and pace are different for everyone.
4. Sports is an Olympic sport that involves a unique technique of movement over a distance of 6-15 km per hour. The length depends on the age and location of the competition.

You shouldn’t stop at just one pace; it’s interesting to complicate them from simple to complex, thereby training endurance and gaining good health and long life. According to the American Heart Association, an hour of active walking prolongs life by two hours.

Hiking routes

In order not to lose interest, you need to periodically change your directions. Using the map, determine the mileage of new paths and set tasks. My path often lies through the sports ground, where there is an opportunity to do additional exercise - hang on the horizontal bar, do push-ups from the bench, do stretching, etc. And in the summer, I set the task of walking to the river and definitely taking a swim. BLISS!

How many kilometers in 10,000 steps

To make a calculation, it is not necessary to measure steps with a meter; there are formulas.

We will calculate how many kilometers we walk in steps ourselves:

With a height of 160 cm, the length of one step is (1.60/4)+0.37=0.77 m
0.77 x 10,000=7700 m

The greater the growth, the more kilometers will be covered. Accordingly, take into account that the speed is not constant, the length of the stride changes, but these are minor things.

What do you need to walk?

Shoes

Shoes for walking need to be comfortable, practical, ventilated and durable - these are the main factors when choosing them. If you can walk 4 kilometers a day on your own, then you don’t need to work hard, any pair will do, even sneakers, sneakers or something else. However, for long distances it is better to choose comfortable shoes. Don’t forget about the longitudinal one and, a very common defect, you need orthopedic insoles, purchase them in advance and only try on sneakers with them.

1. Running shoes are focused on cushioning the sole to reduce tension in the knee joint. In addition, they are lightweight and ventilated - ideal for the city and city roads.
2. Trekking ones are aimed at protecting the ankle, the protector is of a unique shape, very durable - designed for forests and mountains. Basketball and futsal - for parquet floors.
3. Simple city ones from manufacturers Nike, Reebok, Adidas - ideal for the city, only for short distances.

The main thing when buying shoes for sports walking is to check with the seller for what purpose the product is made.

Cloth

A tracksuit is not as important as sneakers, but still. Choose clothes according to the weather and type of walking. The faster, the lighter the clothes. Therefore, it should be comfortable, well ventilated, and moisture-absorbing.

Do not forget about safety measures: in the dark - a flashlight, reflective tape, an umbrella, even mosquito repellent in the summer will not hurt. I once ran from them. The route was through the forest to the dacha, and there was darkness there... J had to flee.

Pedometer

How many kilometers are there in 10,000 steps? How to count steps and distance covered? Approximately - two steps, a little more than a meter, there is a formula, later we will calculate the exact figure.

But it will be more accurately determined by a special device - a pedometer, smart watch, gadgets. Fortunately, today there is no shortage of these goods. Prices for these products vary, depending on the model and functional characteristics (from 300 to 6000).

The step meter should be a lightweight, multifunctional, compact device. The most profitable option is to order through the online store. Determine for yourself what you need from him:

• Type - electronic, mechanical, combi, 2D, 3D.
• Functions - count steps, heart rate, calories burned.
• Design - on your wrist, in your pocket, on shoes or clothes.

There is also an alternative way - to install the program on your smartphone. But, the devices have higher accuracy, and they can also determine the pulse. Applications, in turn, free you from financial expenses.

How to walk correctly

There are rules for the technique of movements when walking.

1. The body is in an upright position, do not slouch.
2. Uphill, lean forward a little.
3. Direct your gaze 10–20 steps further.
4. Take a step from the hip, pushing off with your fingers, and do not stupidly raise your foot and throw it forward of your body.
5. The body weight moves forward with the leg.
6. Place the foot on the heel, bending it 45 0, rolling onto the toe.
7. Place your toes straight and not pointing to the sides. Otherwise, the body will sway left and right.
8. Don't jump.

By following the walking technique, fatigue will not come soon. A kinesiotherapist teaches how to walk correctly, but there are few of them.

How fast should you walk - 5 heart rate zones

The speed of movement, as well as its distance, is different for everyone. In the case of walking for walks, then it doesn't matter whether it's slow or not. But if the goal is to burn fat and strengthen vital systems, then you should move so that your heart rate reaches the desired pulse zone.

There are only 5 zones and are divided by heart rate (the number of heartbeats) - an indicator of heart function.

Zones	Heart rate in %	Feeling effect
Restorative	Weak up to 20 minutes or more	55-65	Improves health and increases metabolism
2. Fat burning	Average up to 40 minutes or more	65-75	Increases overall endurance. Fat burning processes increase. Light breathing and sweating. During metabolism, fats from the depot are burned - body weight decreases.
3. Anaerobic	10 minutes or more	75-85	Improves physical fitness and anaerobic power. Mild muscle fatigue. Breathing is not difficult. Moderate sweating. More calories are expended due to intense exercise. Energy comes from carbohydrates, fats cannot be burned - there is not enough time.
	2-10 minutes, maybe a little more	85-95	Anaerobic endurance increases. Muscle fatigue. Breathing is difficult because there is not enough oxygen. Anaerobic metabolism. Fats are not burned; carbohydrates are used for energy.
5. Sports	2 minutes or more	95-100	Maximum athletic results are achieved. Severe muscle fatigue. Heavy intermittent breathing. The body is at its limit.

How many calories does 10,000 steps a day burn?

How to calculate fat burning heart rate.

• The maximum heart rate during training is 220 beats per minute, age is subtracted from it.
• Next, keep your heart rate at about 70% of maximum. Suppose if 35 years old, then 220-35=185 is the maximum frequency. Accordingly, 129.5 is 70%.
• Monitor your heart rate 129 plus or minus a few beats - this is the burning heart rate.

For heart disease, heart rate should not exceed 140 beats per minute.

Do not forget that with exercises such as walking, fat begins to disappear only after half an hour of continuous movement. In addition, for faster results, you need to eat right and exercise extra. And without this, the scale arrow will not decrease, but will stand still. In principle, this is also a good result.

How to take the first step towards health

1. Buy a pedometer for accurate measurements.
2. For better results you need to walk faster.
3. If you lead a sedentary lifestyle, it will be more difficult for you to complete 10,000. However, persistence will help you achieve results. For example, use the stairs instead of the elevator. When riding in public transport, get off at the stop earlier and walk there on your own two feet.
4. If you are far from in the best shape, then you should not immediately take the last threshold. Walk more.
5. While walking, don't let yourself get bored: listen to music, talk with other people.

How to develop the habit of walking?

Nothing could be simpler. There is no need to spend money on going to the gym, or an expensive uniform. This can be done anywhere. It's important to make it a habit.

Start with short distances of daily walks. For starters, up to 3 kilometers per day is enough. After 7 days, increase by 2 km, when you reach 7, this will be enough to get a good result and improve overall well-being, a surge of strength, freshness and an excellent emotional state.

The main thing is regularity.