Walking is one of the least expensive, simple, and easiest physical activities that require any special equipment or skills.
It is also a way to improve physical fitness, maintain health, and reduce stress. Unfortunately, it has not received the recognition it deserves, either in terms of health or its value as a means of transportation and entertainment.
In the present era, we see that the more people develop, the less they practice it.
While walking, all the muscles in the body move, from the muscles in the feet to the muscles in the arms. It also increases blood flow to all parts of the body.
This sport can be practiced at any time and anywhere (such as parks, markets, public roads to the sea, etc.) and is not limited to a certain age, even if the person is unable to exercise in general due to his health. However, walking contributes to improved health and recovery, and can become a part of everyday life.
The benefits of walking
One of the most prominent benefits of walking half an hour a day is that it is an easy exercise that does not require any equipment, equipment or special training, in addition to that it is a fun and leisure way that does not require hard physical exertion.
In general, the benefits of walking half an hour a day:
- Reducing the risk of developing some serious diseases, such as
- Cardiovascular disease, type 2 diabetes, some types of cancer, osteoporosis, and arthritis.
- Maintain the health of the heart and blood vessels and enhance the strength and activity of the blood circulation.
- Enhance the function of the immune system.
- Strengthen bones, muscles and joints.
- Reducing body fat and burning calories, thus contributing to weight loss, especially during brisk walking.
- Improve mood and relieve stress.
- Improving the breathing process, and thus the body gets a greater amount of oxygen.
- Give the body strength and endurance.
- Reducing the level of decreased mental function, thus reducing the risk of Alzheimer’s disease.
If the person suffers from a disease problem, it is preferable to consult his doctor before starting any sports activity.
The correct way to walk
Converting normal walking into healthy walking requires standing in an appropriate position and performing certain meaningful movements as follows:
- Walk smoothly, with the heel of the foot touching the ground first and then the toes.
- Lift the head, looking forward and not at the ground.
- Taking into account the flexibility of the movement of the knee and not move the leg and thigh together.
- Relax your neck, shoulders, and back, and don’t bend forward.
- Tighten the abdominal muscles, taking care to straighten the back appropriately.
- Move the arms freely with a slight bend in the elbows, knowing that the movement of the arms comes from the shoulder and not from the elbow.
Tips while walking
Walking is a very safe exercise, however, one may face some risks while doing this exercise, and here are some important tips that may prevent you from facing one of those risks:
- Check potential hazards for some areas such as mountainous areas, coastal areas or forests.
- Drink plenty of water when walking to avoid dehydration.
- Take ways to protect yourself from the hot sun, such as: using sunscreen, wearing long-sleeved clothing, and wearing a hat and sunglasses.
- Wear light, loose-fitting clothing to avoid excessive sweating and overheating, and wear waterproof clothing during rainy weather.
- Wear comfortable, well-fitting shoes to avoid blisters or soft tissue injury.
- Warm up by walking slowly when you start the exercise, this prevents the problem of muscle tension or spasm, and calm down by walking slowly when you finish the exercise.
- Consult your doctor before beginning a walking program, especially if you are overweight, over 40, or have not exercised in a long time.
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