Most research shows that physical activity improves mental performance, makes it much easier to make decisions, and deal with your thoughts. More and more people are discovering walking that is beneficial in many ways. It helps not only to get rid of extra pounds, regulate blood sugar, normalize cholesterol but also acts as a preventive measure for cardiovascular disease. It also helps reduce depression, anxiety, strengthens immunity, improves sleep.
Walking is a natural and vital physical activity for us as a biological species. In addition, research has shown the positive effects of walking on health. So to increase our physical activity we can just walk more. Here are some facts about the benefits of walking to human health.
Stimulates the Immune System
Research has shown that daily intense 30-45 min. walking stimulates the immune system and partially protects against the negative effects of the cold. People who exercise regularly get colds less often, shorter and easier.
Walking Helps You Work Well
Unfortunately, certainly not every office worker has the opportunity to walk during work. But if the employer is progressive and promotes this or any other physical activity initiative in the workplace, the benefits can be obvious. Research has shown that people who worked in specially equipped workplaces with the ability to walk on site became less irritated, felt more job satisfaction, experienced lower levels of stress than those who stood or sat in the workplace on a regular basis.
Walking Reduces Blood Pressure
Research has shown that 30 min. fast walking lowers arterial blood pressure, the effect remains even after walking. In addition, a similar effect can be obtained in 30 minutes. walking divided into 3 parts (10 min. each). This is especially useful for those working intense mental work while sitting.
Help to Reduce the Bad Effect Of Long Time Sitting
After 10 min. active rapid walking intensifies muscle activity and blood circulation. And this reduces the harmful effects of even three hours of sitting on the leg arteries. Therefore, we recommend that if you sit passively at work for a long time, take at least short breaks: go around the building, take a walk in the park or elsewhere, walk at least one transport stop.
Walking Mistakes and How to Correct It
Below you can find some of the mistakes we all do while we walk and some corrective actions you can take
Walking On Foot
When the footfalls freely, falls uncontrollably on the surface, a loud slap is heard. This is a fairly common walking error that can be caused by weak front and side calf muscles or impaired innervation. It could also be simply due to a bad habit or poor footwear. The normal step starts with the heel resting on the surface, then gradually descends as if the foot of the roll is down until the whole is placed on the surface. The entire body weight is then briefly transferred to the foot.
If one foot slaps more than the other, be sure to talk to your doctor about possible innervation problems, etc. Do not cross or bend your legs while sitting to avoid nerve damage.
Walking with Your Head Down
An important part of walking is normal posture, as it reduces tension in the neck muscles, partially relieves the load from the hip joints, and reduces tension in the muscles of the lower back. Conversely, walking with the head down makes the bodywork harder and less efficient.
As you go more often, pay attention to how you hold your head. From time to time, imagine that you are a ballerina or a puppet with a thread rising from the top of your head.
Walking without Active Hands
A significant benefit of walking is active hand bridges. When the hands are lowered to the sides or otherwise isolated from the proper stepping process, the speed of movement is significantly slowed and the back is more loaded.
Raise your arms 90 degrees in front of you and let them fall down naturally, freely, thus relaxing your shoulders. When taking a step with your right foot, teach widely with your left hand and vice versa.
A 20-minute walk every day can prolong life by 15 to 30 percent. Walking puts much less strain on the body, making it less damaging to the knee joints, hips, and back.
© 2020 Deepesh Devarajan
Deepesh Devarajan (author) from United Arab Emirates on December 24, 2020:
Ivana Divac from Serbia on December 24, 2020: