How to Walk Properly: Advice from Doctor Lyudmila Artyushkevich
Walking is a simple, convenient and varied activity. You can walk in the park, wander through the forest or go hiking in the mountains. And if the weather is bad, you always have a treadmill in the gym.
If you decide to start walking, the first step should be the desire to walk. However, the question arises: which is better to choose - walking or running? Walking is a safer choice, as it puts less stress on the joints than running or aerobics.
To ensure that walking is effective and brings the desired result, category 1 oncologist at the HappyDerm medical center Lyudmila Artyushkevich identifies several rules:
- increase the distance gradually, at a slow pace;
- you shouldn't overload yourself with high loads, it's better to choose a moderate level of activity;
- Exercise regularly, several times a week, to achieve lasting results.
For beginners, the minimum duration of a walk should be 30 minutes. However, you should focus on your feelings and listen to your body.
Walking should not cause shortness of breath or pain. Older people are advised to choose a pace that is comfortable for them.
The speed of walking affects its usefulness. A slow walk (2.5-3 km/h) calms and relieves tension, but does not bring a training effect. Walking at a fast pace (5-6 km/h) can replace a full workout in the gym.
Walking may be difficult at first, but gradually you will be able to form a habit and enjoy walking. The results will be noticeable after a few months of regular training.
To achieve maximum results and benefits from walking, it is recommended to walk for about 2 hours.
Walking technique
When you walk, it is important to watch your posture. Your torso should be straight, your shoulders back, and your stomach tucked in. You should walk as if you were being pulled forward and upward by some imaginary force. Your breathing should be even and through your nose. Avoid shortness of breath when you increase your load.
It is recommended to avoid walking in hot weather and to start training no earlier than 2-2.5 hours after eating. Clothing suitable for walking should be light and not restrict movement, and shoes should be comfortable.
It is preferable to walk in the forest or park, and avoid roads and city streets with heavy traffic, where the air is saturated with harmful exhaust gases.
It is recommended to avoid the elevator and walk a couple of stops every day on the way to or from work.
Once you get the hang of walking, you can increase the intensity by increasing the distance or choosing a more challenging route. Walk uphill, up and down gentle slopes, or on soft ground such as loose sand or snow.
Good tolerance of walking is determined by even, free breathing, a feeling of satisfaction, and light, pleasant physical fatigue.
It is recommended to combine walking with hardening, a balanced diet, adequate sleep and rest - both physical and emotional.
Walking is so simple that anyone can do it. Walk further and longer, make walking a part of your life.
