Saturday, March 9, 2019

What are the benefits of brisk walking


Exercise of sports
Exercising increases the blood flow and the strength of the heart muscle as well as its role in increasing the efficiency of digestion and reduce the chances of infection and constipation. Digestion, and various forms of sport can be done to include fast walking, cycling, swimming and other sports that vary in effort but share the benefit obtained, and exercise reduces the risk of injury to much Of various diseases such as stroke, stroke, blood type II diabetes, joint diseases and others.

The benefits of walking
There are many benefits that can be gained by walking, and the effects of daily walking are reflected on many different body systems as well as reducing the chances of getting many diseases. The following are the most important benefits of walking:
Maintain a healthy weight.
Reduce the risk of many diseases including heart disease, hypertension and type 2 diabetes.
Strengthens bones and muscles.
Helps improve mood.
Improve balance.
The benefits of brisk walking
Walking is generally a lot of benefits for the body and various organs, but these benefits can be increased by walking fast or jogging which will increase the number of heart beats and blood flow to the body members.
Increases the heart rate to a higher rate, and generally the faster the pace of walking, the heart beat will increase, leading to increased blood flow to the body and get better results.
Helps burn a higher calorie rate leading to weight loss and increased fitness and stamina.
Increases flexibility of muscles and joints when using a wider range of motion.
Enables the person to finish the same distance in less time and more benefit.
May affect the person in two ways may increase the chances of injury or exacerbate existing injuries, and on the positive side enables the person to build stronger bones and reduce their fragility.
Regular walking for one hundred and fifty minutes per week gives many benefits such as reducing health risks.
Muscle strengthening where walking on a daily basis to strengthen the muscles of the feet and provide support for the joints.
Walking for diabetics
Walking for 30 minutes a day helps reduce blood sugar levels and improves the overall health of type 2 diabetics. Here are some tips to follow when walking for diabetics:
Wear walking shoes and socks: Diabetic patients need to protect their feet and prevent the appearance of ulcers that may adversely affect the condition of the feet healthy, so it is recommended to get a flexible sneaker, while avoiding cotton socks and choose sports socks or socks for diabetic patients made of polyester fibers.
Walking clothes: The person needs to wear clothes that do not impede his movement during the practice of walking fast, some clothes may lead to ulcers, so it is recommended to wear clothes with short sleeves and pants for exercise.
Where a person can walk: A treadmill can be used for walking, or a person can walk in designated areas or in gardens.
Foot examination: The feet should be examined before and after each person's exercise. The person may not feel the blisters and hot spots in the feet that may develop into ulcers if not treated.
Also, if you can not walk comfortably for 30 minutes, the person should gradually increase the exercise time. Beginners usually start with 10 to 15 minutes of walking and gradually increase a few minutes each week to reach the recommended number of minutes. By.

How to develop a person's style of walking
Some people think that walking or walking fast is easy and does not require a specific method to be followed, but some change in the way the walk and style of the person may return benefits of double him, and tips that may help in walking exercises as follows: 4)


Walking straight back: Many people practice walking with a curved back and this may lead to difficulty breathing and may contribute to causing back pain.
Area of ​​view: If a person looks down at his feet, he puts unnecessary pressure on the upper part of the back and neck, so you should look at the twenty feet that lie in front of the person.
Keep your shoulders back with relaxation: You should think of keeping the shoulders away from the ears to reduce tension in the upper body and allow the arm to rotate more freely.
Swinging shoulders: It should be swinging from the shoulders and not the elbows, giving room to reach the arms to the top of the chest during movement.
Take the steps lightly: the steps must roll from the heel to the soles of the feet while walking and not land flat with the ground.
Maintaining the pelvis normally: movement in the pelvis should be maintained naturally by tightening the abdominal muscles.
References
1. ↑ Walking: Trim your waistline, improve your health, "www.mayoclinic.org", Retrieved in 16-02-2019, Edited
2. ↑ 7Benefits of Speed ​​Walking, "www.verywellfit.com", Retrieved in 16-02-2019, Edited
3. ↑ How Much Walking Is Best for Diabetes Control ?, "www.verywellhealth.com", Retrieved in 16-02-2019, Edited
4. ↑ Perfecting your walking technique, "www.health.harvard.edu", Retrieved in 16-02-2019, Edited

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