What are the benefits of walking? Fast walking is the path to health and longevity

How much do you need to walk?

In 1965, Yoshiro Hatano presented his device Manpo-kei - a pedometer. Literally translated, the name means 10,000 step meter.

This figure is most often found when studying information that reveals the fat-burning side of walking. But the required distance for each individual person will depend, first of all, on the goals set and the initial physical condition, and only then on the kilometers traveled.

For some, 5 km is a lot, but for others, even 10 km a day is not enough. So first you need to assess your own capabilities, understand your ultimate goals and, of course, just the desire to walk.

Since time machines have not yet been invented, the same effect can be observed today in many countries with weak economies and low standards of living. High-calorie foods and insufficient physical activity, on the contrary, lead to the body’s energy balance being disrupted: we take in more calories than we expend, while our body is programmed by evolution in such a way as to “store” these excesses in reserve, rather than excrete them. quality of waste products.

Getting rid of extra calories and losing weight by walking is quite possible, but this requires, firstly, regular exercise, and secondly, you need to limit the uncontrolled consumption of high-calorie foods.

You can find out how much you actually consume from food calorie tables. Finding them online is also easy. This information will be enough to calculate how much you need to walk a day to lose weight.

To lose one extra kilogram, you need to burn approximately 7000-8000 kilocalories, with the average daily intake being 2000-3000 kcal.

The prevailing stereotypes in the field of weight loss suggest the use of a variety of diets, as well as physical exercise, which is generally true. But here you need to take into account several nuances: any strict diet can bring tangible results, but as soon as you stop the artificial hunger strike, your previous weight will return very quickly.

And the second point: intense exercise in the gym is not always good for health, especially if done irregularly. At the same time, walking is the most natural way to lose weight.

What is more effective, running or calm walking?

According to scientific research, it has been proven that jogging and regular calm walking give almost equal positive results. One group of women losing weight ran for a week, while the other walked. As a result, those who walked quietly lost 1.5 times more weight than the ladies who ran every day.

It is best, according to experts, to walk at a moderate pace. Even without special physical training, an ordinary person, and not a professional athlete, can cover up to 20 km a day. Only a few can run as much. Moderate walking is an effective cardio workout, most effective in terms of weight loss and safe for the vascular system and heart.

How to walk correctly

How to start walking correctly so that walking at a fast pace brings tangible benefits to the body?

You need to start walking for at least half an hour a day, choose clean park areas for walking, located away from highways and roads.

You need to walk at such a pace that you get a light sweat, and try to maintain this speed throughout the entire walk. Pay attention to the word light - it is light perspiration that indicates that you have entered the mode of effective energy exchange.

Walking should be intense, but not a burden! You yourself must feel the optimal and acceptable pace for your body.

The walking time at a fast pace will need to be gradually increased, and brought to at least an hour a day. In terms of efficiency, an hour of walking at an intense pace is equal to a 15-minute jog! This is a wonderful and safe way to train your body and heart in particular.

A FEW RULES

Consider your well-being: the intensity of walking should correspond to your physical fitness. Otherwise, you will overload your body and quickly lose interest in such training.

Prepare a playlist: Just wandering around your neighborhood or nearby park alone can be boring. Your favorite music in the player will brighten up your workout. And rhythmic compositions will help maintain the tempo.

Get a pedometer: special devices, smartphone applications or fitness bracelets (Jawbone, Garmin, MissFit, etc.) can not only count steps and distance, but also monitor your workout progress. You will be surprised that in a few weeks 5-6 km, which at first seemed an unrealistic distance, will be easier than ever. In addition, these devices will count steps not only during training. So just try every day to get the reading on the counter to exceed 10,000 steps. When asked “how long should you walk to lose weight,” experts most often answer with this figure.

Equip yourself wisely: “it’s too stuffy”, “it’s windy outside”, “terrible downpour” - all these are excuses for lazy people. Properly selected clothes made of breathable fabric will not allow you to sweat on a hot day, and a windbreaker with a hood, thermal leggings and waterproof sneakers will save you from wind, rain and frost.

Choose new places: Walking around the same places can be quite boring. When time allows, go to new locations to train. This could be either a picturesque country park or a neighboring area where you have never been (at the same time you will notice new restaurants there for meeting friends and interesting shops).

Watch your posture: in order to get the maximum benefit and start all metabolic processes in the body, it is important to learn to walk straight and gracefully. The back is in an upright position and the shoulders are wide apart

Do not allow yourself to slouch, because the position of all internal organs when walking depends on this.

Breathe correctly: It is equally important to monitor your breathing. Inhale through the nose and exhale through the mouth

Breathing should not be interrupted. For the same reason, it is better to walk in silence (so turn off your phone). If shortness of breath occurs, you need to slow down. And then you can easily walk exactly as far as you need to lose weight.

And an important addition: regular training is, of course, wonderful. But it doesn’t hurt to just move more throughout the day.

Try to get off public transport a couple of stops earlier or park your car a couple of blocks from the office. For lunch, go to a cafe on the next street, and go up to the other floor for water at the cooler. If possible, use the stairs instead of the elevator. This is a great way to tighten your buttocks.

Calorie expenditure when walking is not much behind running

For example, a 70-kilogram person will spend about 500-600 kcal per hour while running, while the same person will spend about 250 kcal per hour while walking. Roughly speaking, in terms of energy expenditure, half an hour of running corresponds to an hour of walking.

To be fair, we need to compare here what is additionally burned (for example, if the same person had been lying on the couch for that hour and not moving anything, he would have spent only about 40-50 kcal per hour).

So walking gives an additional 200 kcal/hour relative to rest, and running gives an average of +500 kcal/hour (for this 70 kg person).

In any case, if you need to work on a calorie deficit, think about what is more comfortable and to your liking - 2-3 hours of walking or an hour of running. The effect will be the same for the amount of calories burned.

Shoes for walking

Depending on your current body weight, walking speed and duration, you could lose between 7 and 9 kilograms over 20 weeks. To achieve this, you need to walk 30-40 minutes a day at an increased pace.

However, if you want to lose weight slowly, you can walk at a normal pace and burn between 4 and 8 calories per minute, depending on your current body weight. If you weigh between 54 and 63 kilograms, you can burn 4-5 calories per minute; if you weigh 72-81 kilograms, you can burn 6-7 calories per minute, and if you weigh 90 kilograms or more, you can burn 8-9 calories per minute.

Female gender; Age: 35-40; Height: 165; Weight: 71 kg; Lifestyle: sedentary.

Let's look at a few good reasons to be convincing:

• Walking is an aerobic form of physical activity, in other words, the same sport as running, swimming, fitness, etc.
• Walking helps strengthen muscle tissue and improves the functioning of the cardiovascular system.
• When walking, the level of stress resistance increases, mood improves, and sleep normalizes.
• While walking, the risk of injury is extremely low.
• Walking helps burn calories.
• Walking is accessible and easy.
• Suitable for people of all ages and has virtually no contraindications.
• Walking does not require special training or equipment.
• The risk of developing a number of serious diseases, such as diabetes, atherosclerosis, glaucoma, osteoporosis, etc., is reduced.

Walking is easier than ever. This does not require a gym membership, expensive equipment or special training. You can simply use, for example, the path from home to work, replacing transport with a walk, or take a walk during your lunch break or take a walk in the nearest park before going to bed - there are plenty of options. The main thing is to form a habit.

After a week, add a couple more kilometers, and in the third week, add the same amount. Thus, gradually increasing the number of steps taken, get to the mark of 5-7 km per day.

This is enough to feel the positive effect of walking on the body, a surge of energy, vigor and good mood.

The main thing here is systematicity and consistency.

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.

There are several secrets that will help you burn calories effectively while walking:

• Walk uphill: Walking uphill increases your calories burned by almost 20%;
• Walk on off-road trails: Walking on uneven ground helps you burn more calories;
• Swing your arms: this method burns 10% more calories;
• Take long steps.

Lyudmila Polonchak, based on materials from: developgoodhabits.com

fitday.com

healthyandnaturalworld.com

health.com

How much walking do you need to do per day to lose weight?

Any method of walking always expends a certain amount of our energy, which ultimately leads to weight loss. The number of calories burned depends on your initial weight and walking speed.

How quickly and how long should you walk at home to lose weight? Below is a table for approximate calculation of benefits in calories burned according to initial weight and walking speed.

While walking, it is very important to help yourself with your hands to engage the maximum number of muscles; this will lead to greater calorie consumption during the work process.

Only the combination of correct breathing, technical work of the arms and legs will achieve the desired effect. At first, it is important to consciously monitor each of these parameters; over time, correct execution will become a habit.

In our time of sedentary lifestyle, when most people spend time in offices at computers, it is very important to spend at least an hour every day walking in place. In the evening, you can quite afford not to sit in front of the TV, but to walk, for example, to your favorite music or while watching a movie, and your body will only say “thank you” to you.

How and with what to measure speed when walking

Walking speed, like walking distance, is an individual indicator. If you go simply for internal satisfaction, then speed is not important. If the goal is to lose weight by walking, then the speed of movement should be such that the pulse (heart rate) is within the fat-burning threshold.

How to calculate fat burning heart rate

• The first step is to determine the maximum allowable heart rate value. To do this, you need to subtract the age from the number 220.
• The second step is to keep your heart rate at 65-75% of your maximum. For example, if you are 31 years old, your maximum heart rate would be 220-31=189 beats per minute. 65% of 189 would be 123 or 142 if you take 75%.
• By targeting a heart rate of 123-142 beats per minute, you will be in your optimal fat-burning zone. But this method is not suitable for people whose heart rate differs from the norm, which for an adult is 60-90 beats per minute at rest.

But you should know that during aerobic exercise, which includes walking, the body begins to burn fat only after 30-40 minutes of activity in the optimal fat-burning heart rate mode. First of all, fats from muscle tissue are used, and only then fat reserves.

Each person has different steps, so the speed of movement is also individual. This can be determined by counting how many of them were performed per minute. How many steps should you take per day? The indicators are classified as follows:

• moving at a very slow pace - 60-70 steps;
• slow walking - 70-90 steps;
• movement at an average pace - 90-120 steps;
• intensive walking - 120-140 steps;
• very intense movement - 140 or more steps.

This technique is quite inconvenient, because a person has to constantly count the steps taken. There are two options to solve the problem: attach a pedometer to your hand or completely forget about counting. In the first case, small material costs will provide excellent prospects for the future.

A pedometer will allow you to monitor your movement and, if necessary, increase your rhythm. The main thing while walking is not to overload your body. Thanks to research, scientists have determined that you need to take 10 thousand steps a day. The Japanese constantly adhere to this norm, and therefore they are considered long-livers in the world.

To get a positive effect, you need to walk at least 10 thousand steps every day.

As mentioned above, the benefits of walking will only be at a speed of 7 km/h. But each person has a different step width. So how can you measure a person’s speed in order to know for sure how much you need to walk per day?

The slowest walking is approximately 60 steps per minute, slow - 80, medium - 110, fast - 130, very fast - more than 140.

What muscles are used in Nordic walking?

This exercise is basic in the health-improving physical education of most European programs. It helps maintain muscle tone, strengthens the heart and lungs, does not overload the body, and has a beneficial effect on mood. It has practically no contraindications!

Let's list what muscles are trained when walking in the Scandinavian way: muscles of the cervical-brachial region, deltas, pectoral and scapular muscles, abs. At the same time, the load is distributed evenly. The muscles of the legs and buttocks are most actively involved.

The benefits of race walking for weight loss

Fast walking is considered beneficial. And here the result is important, not the goal of playing sports. Walking through the park at a calm pace will not achieve the desired result. After all, it is thanks to the active work of the muscles of the whole body that the load on the body increases and a large number of calories are burned. This sport is useful and has virtually no contraindications. With physical activity, the result is visible quite quickly:

• cholesterol in the blood is normalized;
• active breathing occurs;
• digestion improves;
• endurance is trained;
• this is an excellent prevention of the development of osteochondrosis and cardiovascular diseases;
• muscle tissue is strengthened, muscles are enlarged;
• Walking on foot helps burn a lot of calories;
• the figure takes on the desired shape.

Race walking relieves stress, improves well-being, and lifts your mood. You need to walk at an accelerated pace.

What is better for losing weight: walking or running?

Both running and fast walking consume the same amount of calories. However, these two types of activity differ from each other in properties and beneficial effects:

1. Walking primarily strengthens the leg muscles, while running strengthens the pectoral, back, gluteal and thigh muscles.
2. Walking eliminates the “flight phase” inherent in running. Thanks to this, the pressure on the spine and joints is significantly reduced, which will be especially useful for overweight people.
3. Unlike walking, running with excessive loads can cause serious harm to the heart, lungs, spine and the entire musculoskeletal system.
4. If the goal of training is not to “dry” muscles, then it is better to take brisk walking on foot as a basis: unlike running, it does not trigger the process of burning muscle tissue, and its benefits for your figure and health remain unchanged.
5. For the fastest possible weight loss, jogging is suitable: to achieve the same result while walking, you need to spend much more time. The walk should last at least an hour: this will allow you to complete the norm of 10 thousand steps. However, by using weights in your hands, the effectiveness of walking training can be enhanced.
6. Jogging and walking have different effects on the mental state: the benefits of long walking lie in harmonizing thoughts, while running is more aimed at releasing accumulated adrenaline.
7. While jogging, you need to constantly monitor your heart rate: the readings should not exceed 120 - 135 beats per minute. This is the optimal number for effective fat burning, which practically does not change when walking quickly.

How to walk correctly to lose weight - an easy way to lose weight

Walking is a common way for humans to move; we run and swim much less often than we walk. Proper walking can help in the fight against excess weight.

Many people who decide to lose weight prefer to walk, since running long distances is difficult, but completing the daily requirement is much easier.

When running or active physical exercise, the body first burns carbohydrates, and when walking you can lose weight faster. It is much easier to pick up and slow down the pace of walking than running or cycling. When running, a person usually uses the muscles of the back and shoulder girdle, and when walking, the muscles of the legs. When we walk, the spine experiences much less stress. It is for this reason that many doctors advise choosing walking if you are overweight.

Benefits of walking

Walking at a fast pace is a good way to cheer up and saturate your body with energy. While walking, the body is saturated with oxygen, and also, by walking along the street in sunny weather, you can get vitamin D, which is important for the body. Physical activity also affects people’s mood: those who prefer evening walks in the fresh air are more often in a good mood, and also sleep better and more soundly.

Walking is good for joint health, because when running or in a sitting position, the articular cartilage does not receive blood supply, but during walking it actively works, which means it receives more useful substances. Walking will help train your joints well, so there will be fewer problems with them in the future.

How to prepare for a walk

During any physical activity, you must take into account your well-being. If discomfort or pain in the legs or spine suddenly appears, you should check whether the pace of walking was chosen correctly and whether the spine was in the correct position. It’s better to take a small bottle of water, a player with headphones, and listen to music or an audiobook while walking.

Doctors advise tracking the number of steps - this can be done using special bracelets or applications on your phone. You need to choose suitable clothes so that it is not hot, but not cold. Comfortable shoes are key: you don't have to buy new sneakers, just choose a lightweight pair that's comfortable for your feet. To make walking pleasant, you need to choose a pleasant place: maybe it will be the nearest park or, conversely, the city center.

How to walk correctly to lose weight

Warm up. You should start loading with a warm-up, that is, you need to go a little slower for the first few minutes, and then gradually increase the pace. The warm-up distance will help to properly prepare the body for physical activity.

Posture. One of the main aspects of healthy walking is correct posture. The shoulders should be straightened, not pressed against the neck, and the chest should be open. This helps to properly distribute the load on the spine and avoid back pain.

Gait. The correct gait should start from the heel, and then you need to roll onto your toes.

The distribution of the load on the muscles depends on the correct gait, so you need to pay due attention to it

Breath

Pay special attention to breathing - during physical activity it plays a key role. You should inhale through your nose and exhale through your mouth

If you suddenly feel short of breath while walking, it is better to walk more slowly and drink a sip of water.

Stomach. The correct position is when the stomach is pulled in and slightly tense, while the pelvis needs to be raised so that the back becomes flat.

Hands. When walking correctly, you need to help yourself with your hands - they should describe small semicircles in the air. It is not recommended to put your hands in your pockets - this way you will travel less distance.

End of the walk. At the end, you should slow down the pace slightly to allow the body to calm down and feel a surge of energy. After your walk, you can also do some simple stretching exercises.

Walking diary. You need to write down your achievements, so keep a separate notebook where you will record the number of kilometers traveled and the time spent on them. In such a diary, you can also write down your goal for the next week or month.

Walking is good for the body - it provides the body with the fresh air it needs and safe physical activity. Some people prefer to go alone, others with friends, and still others invite a loved one. In this case, walking can also be a guarantee of a good mood. Do you like to walk? Leave your comments and don't forget to click on the buttons and

Always the most interesting articles on this topic. Necessarily

22 February 07:24

The benefits of walking for women and men

• When walking, blood circulation increases, this leads to an improvement in the supply of oxygen to cells and has a beneficial effect on the functioning of all organs and systems of the body.
• Walking helps lower cholesterol levels, strengthens blood vessels and normalizes heart function, reducing the risk of developing cardiovascular diseases.
• Walking promotes the proper functioning of the digestive system - the digestion of food, the outflow of bile and the removal of toxins and waste from the body.
• Walking is useful for strengthening the musculoskeletal system - the spine, bones, joints, and helps increase the elasticity of muscles and ligaments.
• Walking is a good way to relieve psycho-emotional stress in stressful situations and depression, helps relieve excessive nervous excitability, and improve sleep.
• Daily movement in the fresh air helps strengthen the body, improves immunity, enhances metabolism, slows down the aging process of tissues, and increases endurance.

Movement is the basis of health and youth

The benefits of walking for weight loss

Of course, with the help of walking you can not lose weight as actively as, for example, in the gym or fitness, but this method also speeds up metabolic processes, and also:

• promotes more active breakdown of fats;
• gives the body tone and elasticity to tissues;
• stimulates the work of muscle fibers;
• strengthens the cardiovascular system;
• reduces the level of bad cholesterol;
• saturates cells with oxygen more actively;
• forms correct and even posture;
• strengthens muscle and bone structures;
• reduces the risk of developing osteoarthritis, osteochondrosis, radiculitis and osteoporosis.

As a result of daily training, the volume of muscle mass increases, which gradually begins to replace fat deposits. Feeling better and depression disappears. This is an excellent solution for those who do not have the willpower for more serious exercise and a strict diet to cope with excess weight.

The Science of Walking: 18 Reliable Studies

The opinions of experts and scientists on the benefits of walking can begin with Hippocrates, who said about 2,400 years ago, “Walking is the best medicine for man.” Previously, of course, they said all sorts of things and even treated with mercury and bloodletting, but in the case of Hippocrates there is scientific evidence. Hippocrates is great. Do like Hippocrates.

Two scientists from University College London conducted a meta-analysis (and as you already know, this is a very reliable type of scientific data) of all studies on walking from 1970 to 2007. They combed through 4,295 articles from which they identified 18 studies that met their high standard of validity. These 18 studies included a total of 459,833 people who did not have heart disease at least at the start of the studies. This group of people was followed for an average of 11.3 years and monitored for various diseases, mainly of the cardiovascular system (heart attack, strokes, vascular surgery, angioplasty, angina, and deaths).

So, the conclusions in favor of walking are clear:

– Regular walking reduces the risk of cardiovascular disease by 31%. – Those who walked regularly were 32% less likely to die during these 11.3 years of follow-up than those who did not exercise.

Here is more reliable data with similar conclusions and figures - also a meta-analysis of seven large-scale studies from Harvard University:

– Among 10,269 Harvard graduates, walking at least 9 miles per week (just over 2 km per day) was associated with a 22% lower risk of death. – Among 44,452 healthcare industry workers, those who walked at least 30 minutes a day had an 18% lower risk of coronary heart disease. – Among 72,488 nurses, those who walked at least 3 hours a week had a 35% lower risk of death from a heart attack and a 34% lower risk of death from stroke.

These studies excluded those who already had heart disease, but could walking help those who already have it? There is a review study on this topic. The researchers reviewed 48 scientific papers involving 8,946 patients and the conclusion was similar: moderate exercise (such as walking or moderate exercise on a stationary bike) for 30 minutes 3 times a week reduced the risk of death from cardiovascular disease by 26% (this is among those who already had problems with it) and a 20% reduction in the overall risk of death from all causes.

There is even a randomized clinical trial on walking, which also guarantees high reliability. In a 10-year study of 229 postmenopausal women, some subjects added 1 mile of walking per day to their regular activity, while others did not. The result was that those who walked had an 82% lower risk of heart disease.

Types and techniques of walking

To begin with, every day it is enough to walk at a leisurely pace, choosing the calmest route. It is best to purchase a pedometer to measure the number of steps and gradually increase them. There is no need to wear sports equipment, the main thing is to wear suitable comfortable clothing that does not restrict movement and does not lead to overheating.

There are basic race walking techniques for eliminating excess weight:

1. Back forward. It trains not only the muscles of the legs, but also the lower back. Direct routes without obstacles are chosen for her.
2. Climbing stairs. Strengthens the calf area, buttocks, and entire thigh area. It is enough to give up riding in the elevator and walk home every day, relaxing your back as much as possible.
3. With tension in the buttocks. The gluteus maximus and minimus muscles are strengthened, which promotes active modeling of the figure in these special areas.
4. Walking in place. It is better to conduct classes outdoors, but you can also do them at home. Gradually increasing the amplitude of knee elevation. Steppers are sometimes used as additional devices.
5. Interval. It is carried out independently on a treadmill. The accelerated pace gives way to a calm one. The time for each interval varies depending on how you feel.
6. Scandinavian with sports sticks. Not only the muscles of the lower extremities are involved, but also the arms, lower back, and waist. Excess calories are burned much better.

It is not enough to take a quick walk once to achieve at least some result. To start the correct process of burning fat reserves, you should walk using different methods every day for at least 1 hour. The body gradually gets used to a certain load, and it can be increased for greater effectiveness of exercise.

Interval walking

This walking system is designed for exercise on a treadmill. It involves alternating moderate and active tempos. First, a person walks at a fast pace of 6-8 km/h, then slows down by 4-5 km/h. Each time interval lasts as long as you like. For example, a few minutes in accelerated mode, and then 3-4 minutes. in a measured mode. During such activities, calorie consumption increases, due to which guaranteed fat burning begins and the work of the heart muscle and blood vessels is stimulated.

Sports fast walking

This type of walking requires powerful use of the arms. All groups of muscle fibers are involved, not just the legs. During the load, the leg should move from heel to toe. At the starting point, push off from the ground with maximum force. Take frequent but short steps. At the same time, keep your hands at waist level, bending at the elbows. The speed of a sports walk is on average 6-8 km/hour.

Walking in one place

It’s easy to practice at home if you don’t have the time or incentive to go to the park, or the weather is bad. Of course, the positive effect of such exercises is somewhat lower, but it is much better than just sitting on the couch eating your favorite cakes.

The amplitude of knee lifting during the exercise can be gradually increased. In this case, no horizontal movement occurs. To further strengthen the muscle corset, it is best to actively swing your arms, inventing your own exercises, for example, forward or sideways swings, flexion/extension at the elbows.

Walking up/down stairs

Advanced athletes choose this method of walking. It is not suitable for very obese people and those with health problems. During such exercises, up to 500 calories per hour are lost. During descent, the indicator decreases significantly.

To quickly lose weight, it is better to walk up the stairs at an accelerated pace. This will strengthen the muscles of the buttocks and legs. If there are no stairs nearby, then you can choose a slide, that is, walk down an incline. Such walks in mountainous terrain combine good cardio and strength training.

Nordic walking

Suitable for activities at any age. When moving with special sticks, almost all muscle areas work. Compared to standard walking, Nordic walking burns excess fat more actively. It imitates skiing. With the help of sticks, aerobic exercise is applied to both the limbs and the entire torso. You can combine arm and leg movements in different ways to train both the shoulder girdle and back muscles.

If you follow all the rules and walk systematically without long breaks, you can achieve amazing results - significantly lose weight and improve your health. There is no need to order sports equipment or spend money on a trainer. It’s easy to combine training with shopping or a walk with a friend, the main thing is not to sit idle.

About the benefits of fast walking

Agree, you have never considered regular walking a sport. What sport is this? Yes, running! But don't rush to conclusions. Find out about the beneficial effects of brisk walking on your health.

For as long as I can remember, I have always loved to walk. And even when I don’t remember (at the age of six months) I still loved him.

From a letter from my aunt to my parents:

“Your son is growing by leaps and bounds. He will soon be six months old. And as soon as the time approaches six in the evening, he looks at his watch and calls “boo-boo.” It means it’s time to go for a walk. We also wear it to the stadium. And he walks until eight o'clock. Until he falls asleep in his arms. He gets up in the middle of the night and needs to “boo-boo”…”

This is the “boo-boo” thing that still itches in one place. I like to walk early in the morning, breathe in fresh air and seem to be saturated with it. And sometimes at night I wake up and want some kind of activity.

As a child, despite my early age, I walked on my own. And many of my peers at that time walked on their own. Parents usually hung the apartment key on a cord around their necks and - go ahead!

As teenagers, we only came home to spend the night. The rest of the time we were always hanging out somewhere, wandering around St. Petersburg, to school, to see friends, to concerts in a rock club or some cultural center, on hikes, to the river or lake, and a thousand other places.

The army is generally one global trip to Central Asia for two whole years. I've had a walk, I've had a walk!

And after that, I also often liked to go out into the deserted streets at night and walk leisurely while the whole city was sleeping. Then I abandoned this business for many years and gained an extra 30 kg of weight. Read how I got rid of it here.

Five years ago I resumed active walking. True, I practically don’t walk at night now, I prefer to get a good night’s sleep. But early in the morning, after exercising, I always go for a quick walk. And I don’t care what the weather is like outside.

Why is walking so beneficial?

Why am I all this? But I want to get you involved in this matter too. After all, a walk in the fresh air is:

1. The simplest, most accessible and best form of aerobic training there is.
2. It doesn’t cost a penny of money, unlike fitness clubs and other yoga centers.
3. You don't need a competent instructor.
4. In reality, there are no restrictions on age or physical condition.
5. Better than running in many respects (link).
6. The easiest way to lose weight reliably and quickly.
7. Heals and refreshes the brain.
8. Strengthens the immune system.
9. Relieves stress.
10. Relieves muscle tension.
11. Relieves anxiety, nervousness and other obsessive states.
12. And a lot of useful things with a minimum of effort and cost.

Walking is simply an ideal means for general wellness, both physical and psychological. And this is not an exaggeration.

Scientists from the Lawrence Berkeley National Laboratory (USA) conducted a number of large-scale studies to determine the benefits of walking. Their research confirmed that brisk walking is not only almost twice as beneficial as running (twice, Carl!), but is also much more effective in burning excess fat than any other physical activity.

Yes Yes Yes. You can lose weight faster if you just walk quickly, and not carry iron in a fitness club or rush around the stadium with the dazed look of a crazy pointer with a tongue on his shoulder.

By the way, here’s what doctors say about thoughtless training:

“There are people for whom any training is objectively contraindicated. Obesity, diseases of the cardiovascular and respiratory systems, joint problems - this is a small part of the list of problems with which active training can turn into a tragedy. Moreover, it is often excess weight that brings a person to the gym, accompanied by pain in the joints or high blood pressure, but in the absence of a competent trainer, the workouts often turn out to be unbearable, and the person, at best, gives up, and at worst, aggravates the existing problems.” Link

You know, it’s very sad to see people in the park or in the forest while walking who are clearly burdened not only with excess weight, but also with very noticeable problems in terms of joints, muscle atrophy and cardiovascular problems.

Here is such a heavy guy “running”, his face is purple from tension, his knees are creaking, he is breathing like a steam locomotive and almost faints.

Tell me, does he need it? 100% he will throw this whole thing to hell after a few such “races”, if he doesn’t get another sore or something worse first.

Or another example: a girl is running, delicate, pale to the point of blue, her ears are plugged with headphones, her face is stern, her eyes are fixed on the ground in front of her, she sees no one, hears nothing, she is completely immersed in dark thoughts. But he runs. It’s like he’s working a shift at a job he hates.

Is this beneficial? No way!

It’s another matter when a person consciously and happily walks through the forest, breathes deeply easily and freely, listens to the chirping of birds, enjoys the sun and smiles, even if imperceptibly

So I often see an elderly woman in our forest. For about five years now, she has been walking every morning with Nordic walking poles. He walks around so actively and cheerfully. And he is always in a good mood, smiles, and always says hello when he meets. She is probably over 70 years old, but she moves much more dexterously, more freely and more confidently than most ordinary people.

And all because he doesn’t bother, but walks with obvious pleasure. And he doesn’t shuffle haphazardly, barely moving his legs, but walks cheerfully, quickly and very actively moves all his limbs.

How to walk correctly

To get not only maximum health benefits from a walk, but also pleasure, you need to follow a few simple and understandable rules.

Rule 1. You need to walk quickly . If you leisurely stroll along the embankment, absentmindedly looking at the ducks and pigeons, often stopping and wandering through nostalgic memories, then this will not be of much use. For walking to become a truly effective tool for healing, you need to walk quickly.

How fast? Much like how people rush to work. I mean precisely the speed of movement, and not the general mood of a person stomping away to a hated job. That is, the speed should be a little higher than just a measured walk, but not like that of athletes involved in race walking (when they funny move their hips, as if they were dancing), and certainly not running.

There is a simple formula:

180 – Your age = Heart rate

This is the heart rate that you should not exceed when giving your body aerobic exercise. Your heart rate should be within the normal range. For example, if you are 40 years old, then to get the best effect you should maintain a heart rate in the region of 120 - 140 beats per minute.

There are two ways to check if the tempo you have chosen is correct:

• If while walking you can no longer breathe through your nose and want to breathe through your mouth (that is, slight shortness of breath appears), then you are exceeding your heart rate threshold. Reduce your speed.
• If after 15 to 20 minutes of walking you are still not warmed up and feel a slight sweat, then you are moving too slowly. Speed ​​up!

Rule 2. You need to move not only your legs, but also your arms . Active hand movements are also a prerequisite. You've probably seen many people jogging with their arms bent at the elbows practically pressed to their sides. In this case, it turns out that the shoulder girdle is simply clamped and does not move. When you walk at a fast pace and actively wave your arms, many more muscles and joints are involved in the work.

You also don’t need to wave your arms anyhow. Hands should not fly apart in different directions, but move strictly forward and backward. The correct position of the hands is when the thumbs look forward, and not directed towards the body, or vice versa from it.

Pay attention to how many people, and especially girls, walk: when moving backwards, their arms do not go straight, but somewhat to the sides. This happens precisely because many people’s shoulders are tight. Their arms do not rotate at the shoulder joints, and the swing of their arms occurs due to the rotation of the entire body.

Rule 3. Movement comes from the hip . Do you want to move beautifully? The teacher walks from the hip. And this applies not only to women. A confident man's gait also begins in the stomach, and not in the knees, and certainly not like a toy soldier swaying from one foot to the other.

What does it mean - from the hip? It's simple. Each step begins with you pushing your hip forward first, and only then pulling your entire leg forward. To achieve this, you need to focus on the stomach, or rather on the center of balance, which is located just below the navel. The movement must come from there. Look at movie actors playing confident characters. That's how they move.

To achieve this gait, imagine that you are on skis. The legs alternately seem to slide forward. Taking such a “step” forward with your knee, as everyone usually does on foot, will not work on skis. You'll just have to push your hip out first.

Another common mistake is walking by swaying from one foot to the other. Not only jocks, professional sailors and overweight people walk this way, but also most of those with tight leg muscles. Especially in the hips and lower back area. Such people will have to gradually relearn how to walk correctly. And constant active walks are great for this.

Rule 4. Breathe correctly . The benefits of walking are greater the more you focus on the process and not on extraneous thoughts. The best way to focus is to watch your own breathing. Set a suitable rhythm for yourself. For example, inhale for 4 steps and exhale for 4 steps. If this is too rare and you feel that there is not enough air, then speed up the rhythm. Or vice versa, if it happens too often, then slow down. Let's say inhale for 4 steps and exhale for 6.

When you focus on breathing, it also works as a special dynamic meditation, which, of course, also brings great benefits. Especially in terms of stress prevention.

Rule 5. Duration of the walk . Some people like to walk for a long time and tastefully, while others would rather quickly get to their place and plop down in their favorite chair. What is the ideal time for an effective walk?

Scientists have calculated that a brisk walk is most effective if it lasts 30 to 40 minutes. If it is less, then the same effect that promotes the health of the body and, by the way, weight loss does not occur. If you walk for more than an hour, then fatigue sets in, which is also not good.

So set yourself up for at least a 30-minute brisk walk, but don’t go too far from home so that you end up spending more than an hour when you return. Of course, you can take a break during your walk and land on a park bench somewhere. In general, don’t overdo it, but don’t overdo it either.

As for the warm-up and the so-called “cool-down” (stretching after active exercises).

If you do simple exercises in the morning before going for a walk, then you no longer need a warm-up. If you immediately go for a walk, you can twirl your arms and legs in the joints to warm up, especially in the cold season. In summer this is not necessary at all.

I won’t say anything about the final stretches—the cool-down. I never do it and don’t consider it a special need. Now, if you were doing race walking or jogging, then such practice would not be superfluous (as fitness instructors advise), but for just a quick walk this, IMHO, is unnecessary.

Fast walking keeps your brain from aging

If I have not yet convinced you of the benefits of brisk walks, then read this short article on how aerobic exercise improves brain function.

Quote:

Aerobic exercise is directly related to cognitive performance because humans evolved around 2 million years ago to adopt a foraging model that combines motor control, memory, spatial navigation and decision-making with high levels of aerobic exercise.

In simple terms, our ancestors were all advanced endurance athletes. They constantly moved, ran and walked, covering many tens of kilometers per day.

In the case of an inactive lifestyle, common to modern society, the brain adapts and reduces cognitive abilities, obeying the most energy-efficient strategy. With age, this leads to brain atrophy.

All clear? The longer you lie on the couch, the more you will turn into a vegetable. You don't want to become a vegetable, do you? That's the same!

How to lose weight by walking

There are many ways to lose excess weight using this habitual activity. At the same time, proper walking for weight loss does not require special skills or special equipment (not counting Nordic walking poles). All you need is comfortable shoes and clothes in which your movements will not be constrained and your body should be able to breathe. To increase the load, you can add weight lifting to your steps: take a dumbbell in your hands and pull one dumbbell towards you with each step.

It is very important not only to engage in physical activity, but also to change your lifestyle. First, review your diet, replace unhealthy foods with healthier ones.

Avoid sweets and starchy foods, fried and salty foods. Combined with daily training, you will achieve results much faster than expected. Do not forget to drink more water, and this does not mean tea or coffee, but mineral water, rich in nutrients, or drinking water.

Walking stairs for weight loss

This is a great way to not only burn extra pounds, but also tone your muscles. There are many benefits to walking up the stairs, but the most important thing is that during exercise, metabolic processes in the body are accelerated, the calf and thigh muscles are pumped

You also need to breathe correctly during such a workout: inhale through your nose, exhale through your mouth, and it is important to try to do this evenly, without jerking. If you have many floors in your house, then it is better to go up the stairs and go down by elevator

This approach will maximally protect your knees from overload.

Fast walking for weight loss

Another option is brisk walking to burn fat. Steps and hand movements accelerate. The intensity of such a workout is much higher than during a regular walk, so more calories are burned. It is advisable to exercise in a forest or park where the air is clean, because breathing plays an important role - the better quality you breathe, the less energy consumption. If you have an enjoyable workout for longer, you'll burn more calories.

Race walking

Although you can walk on your own, without the help of a trainer, race walking for weight loss is an equally popular workout in many fitness clubs. This effect can be difficult to achieve during regular gym classes; in addition, a special version of the step is designed specifically to strengthen the leg muscles and improve joint function. If you set a goal to lose weight by walking, then it is best to work with a trainer who will tell you how much to walk per day in order to lose weight faster and more effectively.

Walking in place for weight loss

If there is no opportunity to exercise outside, then it is quite possible to train at home. Walking in place is a universal exercise that can be performed even while watching TV.

It is important to pay attention not only to the steps, but also to the work with your arms, because the intensity greatly determines how many calories you will burn. You should devote at least an hour to this type of training per day. Having a treadmill simplifies the process: set a comfortable pace and start training

Don’t forget to change the level of incline: walking on a flat surface severely injures your knees

Having a treadmill simplifies the process: set a comfortable pace and start training. Don't forget to change the level of incline: walking on a flat surface seriously injures your knees.

Hiking for weight loss

Ordinary walking can also be a great start on the path to a slim figure. Walking when losing weight has a special healing value. If you are on a diet, attend training in the gym, or use special medications or dietary supplements, then walking should become an integral part of your life. This is especially true for those who work in an office and spend a lot of time sitting. How much you need to walk a day to lose weight, you will have to determine yourself, taking into account your lifestyle, health and diet.

Types of walking and calorie consumption

Health walking

This type is the most accessible exercise for daily physical activity. There are several types of health walking:

• Slow – 60-70 steps/min. This option is suitable for older people or during the recovery period after an illness or injury.
• Average – 70-90 steps/min. Recommended for physically weak people, those with chronic pathologies or untrained people.
• Fast – 90-110 steps/min. Suitable for all healthy people and those trying to lose weight.
• Very fast - 110-130 steps/min. This type is recommended for people who are in excellent physical shape and athletes who are accustomed to regular exercise.

The main principles of healthy walking are gradualness and regularity. Healthy people should pay more attention to increasing the pace, and weakened people should pay more attention to the duration of walks.

• Regular exercise walking for up to 45 minutes improves blood circulation, helps prevent cardiac and vascular pathologies (stroke, heart attack, vascular blockage), and lowers blood sugar levels.
• Walking at a fast pace can reduce the risk of inflammation and prostate cancer in men and breast cancer in women.
• Walking for 30 minutes reduces the risk of developing glaucoma. The positive effect is achieved as a result of a decrease in intraocular pressure, which affects the optic nerve.
• Healthy walking regulates the body's hormonal levels, normalizing the functioning of all systems and organs.

Take half an hour a day for a walk in the fresh air

Nordic walking

• This type of movement is walking with 2 poles (like ski poles) in your hands. A man takes a step, pushing off with a stick on the surface of the earth. At the same time, the poles help increase the length of the step and involve the upper body in the movement.
• In walking mode, a fairly large load is placed on the hands. In addition, up to 90% of various muscles are involved, thus, almost all muscle groups are worked at the same time.
• The emphasis on the sticks allows you to absorb 25-30% of the impact moments that fall on the knee joints and spine.
• Nordic walking stimulates the heart, saturates the body with oxygen, and strengthens bone and muscle tissue.
• Poles for this type of walking are made of special fiberglass containing carbon, which allows them to be both durable and provide the necessary elasticity when touching the ground.

Nordic walking for older people

Race walking

• The essence of this walking option is that you need to move as quickly as possible without starting to run. One of the feet should be in constant contact with the ground.
• The movement speed is twice the normal pace.
• The peculiarity of the method lies in the position of the supporting leg - it is completely straightened from the moment it touches the ground until the moment the weight of the body is transferred to it. The steps should be wide enough, and the arms should be pressed to the body and bent at the elbows.
• Race walking, in addition to its general health benefits, is an excellent form of exercise for improving posture and shaping a beautiful figure.

Race walking for figure correction

Basic rules for burning fat with walking

To lose excess weight using simple physical activity such as walking, you must adhere to the following rules:

1. Drink enough water. The body loses internal fluid during such physical activity. It is recommended to drink a glass of water before and after the end of the workout, and if the walk is more than an hour, then take a couple more sips to avoid tissue dehydration.
2. Stick to your chosen technique. It's better not to take long steps. Short, frequent steps will bring greater effect. And it’s better to land from your heels to your toes, pushing off with maximum force for the next movement. It is worth working actively with your hands. It is better to bend them at the elbow area at waist level and move them back and forth.
3. Do a preliminary warm-up. Especially before walking on a treadmill or using regular stairs. Strength training and a vigorous pace can cause muscle strain and soreness. It is enough to do a few warm-up exercises before walking and then finish it at a slow pace to normalize your heart rate.
4. Think over the route. For maximum benefit, it is better to walk away from highways, for example, in park areas or along rough mountainous terrain, where there are descents and steep ascents, that is, additional load.
5. Dress and wear comfortable shoes. It’s worth choosing practical sneakers or sneakers and a tracksuit that suits the weather, so that walking turns into a full-fledged physical workout for burning fat.
6. Do your workouts in the morning. It is early penetrations that contribute to better elimination of fatty deposits. Before your walk, you should have a light breakfast, but do not overeat. During your morning workout, your metabolism will improve throughout the day.
7. Keep track of the time. It is better to walk at different paces for at least an hour a day. Fat accumulations do not begin to be consumed all at once. Carbohydrates are digested first and release glucose into the blood. Energy is then supplied by the glycogen substance stored in the liver. After all reserves are spent, the body begins to digest the remaining lipids that are deposited in the subcutaneous tissue. This happens after 45-50 minutes of training.
8. Breathe correctly. You should not talk during classes, even if you have a walking partner. This overloads the respiratory system. It is better to inhale and exhale through the nose, especially in cold weather. If you have shortness of breath, it is better to slow down or stop and rest to allow your heart rate to normalize.

These rules allow you to get long-term and stable results from physical activity. To improve performance, you need to calculate your daily nutrient intake and change your diet. Different diets have little effect. The weight after them usually returns with renewed vigor.

For a slim figure, you should forever give up baked goods, fatty processed foods, sweets and sauces. Replace cookies and sweets with nuts and dried fruits, and also include low-fat fish and other protein products in the menu.

Can pregnant women walk a lot if they have varicose veins?

While waiting for a baby, the load on a woman’s body increases. The changes in the functioning of the respiratory and cardiovascular systems are especially noticeable. To improve your well-being and prepare your body for childbirth, as well as further recovery, you should remain physically active during pregnancy.

Walking is the most natural and safe form of physical activity for an expectant mother.

• Walking has a good cardiac stimulating effect and prevents a large number of pathological conditions, for example, varicose veins and edema.
• When walking, the abdominal muscles are strengthened, which contributes to a successful pregnancy and successful childbirth.

To ensure that walking only brings benefits, you should follow some recommendations from doctors:

• Start walking at a slow pace for short distances.
• Watch your posture - straighten your back and do not strain your shoulder girdle.
• Smoothly lower your foot onto your heel and push off with your toe.
• Choose a walking route away from highways and noisy streets.
• Monitor your condition. If you feel tired, it is better to take a break to rest.
• After your walk, you can take a relaxing foot bath or lie down with a pillow or folded blanket under your feet. Such procedures will improve venous blood flow and avoid swelling.

Walking should be avoided in the following cases:

• With increased uterine tone.
• Exacerbation of chronic or acute diseases.
• Threat of miscarriage.
• Severe toxicosis.

If pain or tingling occurs when walking, it is better to stop exercising for a while or move only at a slow pace.

Walking is a simple and beneficial exercise for pregnant women