Walking activitie :the benefits for health, Tips To start walking

Why should I Walk?

"Walking is the best remedy for People." This sentence, supposedly pronounced by Hippocrates theres  two thousand years, applies even more today. It is especially true for industrialized societies. New technologies have not only transformed the way we work, but even more profoundly influenced our lifestyle by reducing the physical effort required to perform most daily activities (except for sports).

We can indulge in walking for pleasure but also to improve our health by integrating it into our daily routine. We can not overstate the many benefits of walking as they are supported by sound scientific evidence. *

* "Physical Activity and Health: A Report of the Surgeon General. US Department of Health and Human Services, 1996

What are the benefits of walking for health?

Walking regularly acts directly on the circulatory and locomotor apparatus:

• reducing the risk of heart disease and stroke;
• by lowering blood pressure;
• decreasing blood cholesterol;
• increasing bone density, prevents osteoporosis;
• mitigating the negative consequences of osteoarthritis;
• relieving back pain.
• Regular walking also improves overall health and longevity. According to the report of the Director of the US Department of Health, walkers live longer and have a better quality of life.

Are there other benefits related to Walk?

Improving physical condition

Regular walking means walking every day, or at least a few times a week for at least 30 minutes. Walking regularly, like other soft and moderate physical activities that involve the whole body, can significantly improve your aerobic capacity and your cardiorespiratory function. Also, when you walk regularly, you reduce the risk of:

• Fracturing the leg or hand falling because the bones became more stronger.
• Injury, because the joints have a better range of motion and muscles are more flexible.

Improving weight control

Your weight reflects the balance between the calories you absorb by eating and the calories you expend during your daily physical activities. Walking for 30 minutes browsing a distance of 2.0 to 2.5 km and you burn about 125 calories. This may seem little, but if you walk five days a week for a year, you spend more than 32,000 calories, burning more than 5 kg of fat. In addition, the latest scientific findings show that walking provides even more benefits if you burn a minimum of 2000 calories a week by walking (about 8 hours of walking per week).

Improved mental health

Walking, especially when you walk with good company  in  nice places, reduces depression and anxiety. In addition, walkers are often good sleepers.

Improvement of the healing process

Slow walking is often recommended for people who suffer from various health problems.

At first, you may make only short distances, but if you persevere, you can quickly increase the distance and speed your recovery.

How to start walking?

Try to walk naturally, keeping in mind the following tips:

It is essential to have a good position to enjoy all the benefits of walking:

• Keeping your head and spine straight.
• Make sure not to lean forward or backward.
• Look straight ahead, but occasionally watch the ground for obstacles.
• Keep shoulders relaxed and arms relaxed. let them swing naturally, without forcing them.

Breathe regularly - neither too little nor too deeply.

• Never hold your breath and do not force yourself to breathe deeply.

Frequency, duration, rhythm and speed

• It is better to walk every day, because the benefits are cumulative.
• More Walking sessions are spaced, more the cumulative effect will be reduced. When there's more than five days between sessions, the cumulative effect will be negligible.
• Sweet activities but dynamic (ie d. The activities performed by moving, such as walking) are the most effective for burning fat healthily. However, this effect occurs after about 30 to 40 minutes.
• The walking speed varies from person to person and depends on your physical condition, the type of areas, weather conditions and your goals.
• The most often recommended speed is a dynamic rhythm its about 90 to 110 steps per minute or 4-5 km per hour.
• Slow down if breathing becomes difficult; it is better to walk a little too slowly than too fast.

If you are not comfortable or if you feel pain, stop walking.

• Check your shoes.
• Consult your doctor or a fitness expert.

Did I should do warm-up exercises before walking?

It is not clear whether the stretches that are usually recommended before any vigorous activity are beneficial. However, as a precaution, we recommend that you start by walking slowly for 5 minutes and then at a moderate pace then gradually accelerate before you reach your cruising speed. The first 5 minutes relax your muscles and help to reduce the risk of elongation and strain.

At the end of the session to avoid getting dizzy because of a sudden stop of physical effort, slow down for 3 to 5 minutes.