Walking 10 ways to be fit

How to walk more often

If you walk more often every day, you will get the benefits of reducing inactivity and increasing physical activity. Walking can enrich your life in other ways too. Try these tips to get the most out of your walk:

Walking for physical condition and health

Whether you’re just starting a walking program or walk regularly, everyone can benefit from good walking technique and pace. Beginners must first prepare by wearing the right clothes and shoes.

Use a program to increase your walking time and practice your technique. Many people walk on a treadmill for indoor exercise. Outdoors, you can follow your favorite route and, if you wish, add poles to practice Nordic walking.

10 ways to walk for better health.

If you have been sedentary or have a medical condition, talk to your doctor to see if you need to take precautions.

Buy from the store:

1. Wear appropriate footwear.

You should wear appropriate footwear for walking. While you can walk in almost any shoe, you will be able to walk better in soft athletic shoes that fit well.

2. Adopt good posture

To get the most out of a walking session, you need to improve your posture and arm and leg movements. Avoid common walking mistakes for best results.

3. Establish a steady pace

Walking can help you burn excess body fat. When you walk at a brisk pace, your body begins to burn stored fat to aid in weight loss.

4. Stick to a regular schedule

Walking is beneficial for many health problems. Walking 30 minutes a day, five times a week, is recommended for people with arthritis and diabetes. Regular walking is recommended to prevent or manage many health problems.

5. Consider a fitness tracker

A walking or fitness tracker can motivate you to walk more. Whether you wear a Fitbit or a traditional strap-based pedometer, you’ll likely walk more if it tracks your steps every day. If you log 10,000 steps a day, you’ll likely hit your recommended activity goals.

Buy from the store:

6. Take a walk with a group

Walking with friends can be a social activity. You don’t need a team to enjoy the walk, but it can be a great way to connect with others if you want.

Walking alone or with your dog is a good way to get a quick workout or go for a longer walk, but you can also make friends or join a walking club.

7. Try walking on the treadmill

Walking on the treadmill is a great workout. When the weather is not favorable, you can train on a treadmill and enjoy the benefits of walking.

8. A walk in nature

Walking can improve your mood, especially when you’re outside. A walk in nature, such as a park, green space, or forest, can help relieve stress and give you time to think more clearly.

9. Train for an event

Running isn’t just for runners. At many events walking people are welcome, both fast and slow. You can train for a 5km (3.1 mile), 10km (6.2 mile), half marathon (13.1 mile), or marathon (26.2 mile) walk.

10. Change your training programs

You don’t need to take the same walk every time. By varying the speed and intensity, you can enjoy a variety of walking workouts and get the most out of them.

Next steps

Once you start walking more at home, work or school, you may feel motivated to take a more challenging walk or start exploring on foot. Here are some ideas for longer walks to inspire you:

Plan a traveling vacation. Getaways don’t have to be limited to sitting on the beach or the deck of a cruise ship. Add walking to your holidays. and return refreshed and refreshed.

Take a walk. You could hike a mountain route, cross the Parang or from Predeal to Brasov or enjoy other long-distance walking routes.

6 real benefits of walking.

Any type of physical activity offers numerous benefits for overall health, but walking has been shown to be an inexpensive and particularly effective tool for weight maintenance and healthy living, according to the Harvard Medical School special report – «Walking for Health» :.

1. Reduces stress and improves mood.

Walking improves your mood by releasing endorphins. Plus, it helps you feel better in your own skin and more satisfied with yourself.

2. Reduces cravings for sweets.

Several studies conducted by the University of Exeter in Great Britain have shown that a 15-minute walk can reduce chocolate cravings, including the amount of chocolate consumed under stress. Other recent research confirms that walking can reduce appetite and the consumption of sweet snacks.

3. Reverses the effects of fattening genes.

Harvard researchers analyzed 32 genes involved in obesity in more than 12,000 people to determine how much they contribute to weight gain. The study found that the effects of these genes were reduced by 50% in the case of people who walked briskly for about an hour a day.

4. Reduces joint pain.

In addition to reducing pain caused by arthritis, walking a cumulative distance of 10 km per week can also prevent arthritis. Walking protects the joints, especially the knees and hips, which are the most affected by osteoarthritis, by lubricating and strengthening the muscles that support them.

5. Reduces the risk of breast cancer.

Any type of physical activity reduces the risk of breast cancer. However, an American Cancer Society study on the benefits of walking found that women who walked at least 7 hours a week had a 14% lower risk of developing breast cancer than women who walked no more than 3 hours a week .

Furthermore, walking was also effective for women at risk of developing breast cancer, i.e. overweight women and those on hormone therapy.

6. Stimulates immunity.

According to a study of over 1,000 men and women, people who walk at least 20 minutes a day, 5 times a week, have 43% fewer days of sick leave than those who exercise only once a week.

Frequently asked questions

CONCLUSIONS

If you are new to walking training, gradually increase your walking time and speed and start with a 10-15 minute walk. Once you feel comfortable, increase the time by a few minutes during each ride.

If you continue, you will experience the benefits of training. You will be able to go faster and tackle hills. What seemed impossible two months ago is now something you can do without stress. Be proud of the fact that you know how far you can go on your own two feet.