The importance of walking sport for health
Walking is one of the lowest, simplest and easiest physical activities and does not 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 today's world we see that the more humankind develops, the less they practice it.
This sport can be played at any time and anywhere (such as parks, markets, public roads on the seaside, etc.) and is not limited to a certain age and even if a person is not able to exercise in general due to their health conditions, walking will contribute to improving health and restoring activity, and can be made part of everyday life.
While walking, all body muscles move from the muscles of the feet down to the muscles of the arms. They also increase blood flow to all organs of the body.
Walking Benefits:
- Burn excess calories.
- Maintain healthy weight and improve fitness.
- Prevention of chronic diseases (such as: heart disease, hypertension, type 2 diabetes).
- Help lower the level of LDL cholesterol in the body.
- Promote bone health and prevent osteoporosis.
- Reduce anxiety or depression and improve mood.
- Maintain elasticity of joints and muscle strength.
- Improve balance and blood flow in the body.
Walking Time:
Walking for at least 30 minutes a day is recommended. Walking for hours is not required for a person to receive their benefits. It is enough to walk for more than 10 minutes a day and gradually increase the duration until it reaches the recommended goal.
Because walking is less intense than jogging, it will take longer and more time to reach the benefits of jogging. The American Heart Association advises walking for at least 30 minutes a day, for five days a week (150 minutes a week), which is equivalent to running for 20 minutes a day for three days a week.
The difference between walking and running:
Walking does not simply mean slow running, but the difference goes beyond it, as walking means one foot stays on the floor - at least - alternately all the time. While running, both feet rise at one stage (i.e., jumping), and the longer the speed increases, the longer the jumps.
The difference between walking and climbing stairs or walking on high ground and others:
Ascent in general is a 50 percent more severe activity than a normal walk, downward (descent) or weight load; As a person reaches peak voltage when climbing faster than a normal walk, so the majority of people feel tired when climbing to the top roles, but in contrast calorie burning is faster when climbing the stairs.
Because of the increased effort when boarding long distances, it is only recommended for those who have enough fitness to do it, but it is OK to do it for short distances, simple and steady speed because it has additional benefits for health, but not recommended after a heavy meal or when feeling unwell.
Correct walking method:
Turning a regular walk into a healthy walk requires standing in a proper position and making certain meaningful movements as follows:
- Lift the head, look forward and not to the ground.
- Relax the neck, shoulders and back and do not make them bent forward.
- Move the arms freely with a simple bend with the elbows, knowing that the movement of the arms comes from the shoulder and not from the elbow.
- Tighten the abdominal muscles, and make sure the back is straightened appropriately.
- Take into account the flexibility of knee movement and not move the leg and thigh together.
- Walk smoothly, making the foot heel touch the ground first and then fingers.
Instructions for walking:
- Choose a suitable and supportive boot with durable heel and flexible and thick lining for shock absorption, and do not cause sores to the skin.
- If walking to the work route, it is okay to wear the usual work clothes, and wear comfortable brightly colored clothes when walking at night outside the home.
- Choose the right place: If walking outside you are advised to avoid off-road with cracked pavements and fossils, and if it is not suitable for walking then you are advised to go to walking places such as markets.
- If it is a long walk, it is recommended to bring some water, snacks, spare clothing, sunscreen product and sun protection hat.
- Heating (warm-up): Starting with a slow walk for five to ten minutes means heating muscles and preparing the body for sport.
- Cooling: It means ending the walk by easing the speed for five to ten minutes, to soothe the muscles.
- Tensile exercises (elongation): muscle tightening exercises can be done after heating or after cooling.
Tips for diabetics before you start walking:
- Regulate the time of taking treatment (insulin needles or medicines).
- Refrain from injecting insulin into the groin muscle because the sport in general makes it absorb insulin very quickly.
- Check the level of blood sugar 15 minutes before the practice of walking and an hour after.
- Avoid walking when noticing an unusual spike in blood sugar.
- People exposed to a low blood sugar level are advised to take a person for emergency ambulance.
- Organize meal times to avoid reduced sugar, as a person will remain vulnerable to decrease at any moment for more than a day after a walk.
Tips for asthma patients before starting walking:
Walking is a great way for asthma patients; It helps to expand the lung and relax, as recommended:
- Use the inhaler at least half an hour before starting.
- Taking an inhaler for emergencies.
- Take care of warm-up exercises before walking.
- Avoid walking in areas with polluted air (such as busy roads).
- Cover the face with a scarf or wool piece when the air is cold.
Walking for the elderly:
The space for walking must be secured so that it is safe, the floor is flat and non-arduous, and any specific needs discussed before you start walking
Walking for children:
Children are easily bored and may need little encouragement to keep walking, here are tips for them:
- Focus on an exciting destination for them (e.g., park, stadium, etc.); Where a walk can be exercised freely.
- Choose a winding path for them.
- He took a camera and asked for their help in taking pictures.
- Encourage the child to invite a friend to take part in the walking sport.
- Provide snacks and healthy drinks, and when the child shows signs of exhaustion, rest should be taken.
Warnings during walking:
- You should stop when feeling dizzy, severely overwhelmed, or difficulty breathing.
- You should be away from walking right under the sun.
- Avoid unaccompanied walking when developing chronic diseases.
- You should pay attention to the road while walking to avoid falling.
- Avoid eating while walking or immediately after to avoid disorders in digestion.
- You should drink water constantly and in batches while walking and after.
Good walking signs:
A proper walk means travelling 3 miles per hour (a mile equivalent to 1600 meters or approximately one and a half kilometers), means trotting, not hiking, and smart appliances can be used to calculate the distance travelled.
Tips to stimulate walking:
- Park away and complete the road walking.
- Walk with friends.
- Stroll with family and friends.
- Going out for a walk at work break instead of wasting all the time sitting down.
- Use the stairs instead of elevators.
- Go walk to get the kids from school.
- Listen to soundbites to forget the walking effort.
- Setting a specific goal and ensuring that it is attained and monitoring the level of improvement by walking.
- Using smart device applications to encourage and follow up.
- Constantly changing the place, using different methods if walking outside.
When should you consult a doctor?
- For people with heart disease.
- People with diabetes.
- For people with arthritis.
- for people with chronic obstructive pulmonary disease.
FAQs:
Does walking on a treadmill have the same effect as walking outdoors?
Close in effect and effect.
Is walking without shoes harmful?
It is necessary to wear a proper and comfortable shoe while walking, and a shoe with indoor cladding that helps to absorb the impact should be selected and the shoe should be suitable for the person's foot and not wide or narrow with the importance of wearing sweat-absorbing cotton socks.