In the conditions of modern life the people more often suffer from deficiency of the movement. Hypodynamias result various problems with health. It is possible to increase physical activity by means of usual walking.
Pedestrian walking: influence on the organism
Foot walks in the fresh air bring benefit for all organism in general. They perfectly train the cardiovascular system, improve the metabolism, help to cope with the problem of excess weight, well influence lungs and nervous system, save from the depression.
Having begun to be engaged purposefully in pedestrian walking, you will become better to sleep, will react less to various external irritants, your arterial blood pressure will return to normal, the immune system will become stronger. Don't forget also that the movement improves mood, muscular loads promote production of endorphins – happiness hormones, so, beginning day with foot walk, you for a long time will ensure good mood.
Systematic foot walks: what to begin with?
Begin to be engaged in walking, choosing small distances. For example, reaching in the morning for work on public transport, go beyond one-two stoppages to the location of the office. In advance estimate time which you will spend on this route. Everyday morning ten-minute walking is capable to yield the first positive results. Having begun to be engaged in walking, you don't hurry, you don't seek to set up any record of speed or time, increase the distance gradually, adding to it every day 100-200 meters. Try to derive pleasure from the movement, you watch the emotions – they have to be only positive. That nothing saddened your walks, in advance think over the route. It is good if it lies on the street, quiet, remote from noisy highways. Also pay attention to your footwear, it has to be easy and comfortable.
The factors influencing the choice of loading at the organization of foot walk
Some of the main factors influencing duration of walks are your age and the state of health. Walking is good the fact that it suits practically all, irrespective of age. It should be taken into accountIt should be taken into account the condition of your organism, of course. So, if you, for example, have heart troubles, then before improving walking it is necessary to consult to your attending physician. Than the person is more senior, especially gradually he has to be involved in process of improving foot walks, beginning them with passing of small distances (1-2 km) and raising the bar to 5-10 km a day. During walking you watch the health, in case of its deterioration limit loadings or stop them absolutely, see the doctor. Pay attention and to external factors. For example, if on the street of heat or the hard frost, duration of walk it is better to reduce or at all to cancel it, having waited for more comfortable weather conditions. It is the best of all to choose for walks morning and evening in the hot summer.
How many it is useful to go on foot?
There is the set of theories about that how many it is possible and it is necessary to go on foot. Figures differ from several kilometers to twenty five. According to doctors, the healthy person needs to give to foot walks not less than 30 minutes a day, it is desirable choosing at the same time rather fast pace of walking. But if for any reasons for you this figure is unacceptable, begin from 5-10 minutes, and you will feel the first positive results already in few weeks of systematic walking.
Deficiency time and walking on foot
Be not upset if you have the intense schedule of work and not enough time for foot walks. Such actions as the visit of shop or walk with the dog, can also become the worthy alternative to usual walking. Where it is possible, try to use the car less. Pay attention to that, what do you do in the lunch break – you sit at the computer or you discuss any problems with colleagues? Try to find 15-20 minutes to walk and breathe fresh air, and your health and working capacity much more will improve.
Conclusion
Pedestrian walking, undoubtedly, is very useful. But it doesn't mean at all that you, despite everything, have to go on foot all the time. Choosing any given duration and speed of walks, listen to the organism. He will prompt how many and at what pace you need to go on foot.