Can I walk. Is school uniform required to attend school? What kind of exercise is

It is not always possible to do exercises every day and for constant visits gym there is not always enough time and opportunity, but do you really want to always be in good shape? Then one of the best ways is walking. It's simple and you should never regret this time. Walk a little - from the subway to the house, from the house to the store, or just walk around the area. And you have no idea how useful it is and how a walk can change your health in better side! Start walking today and the result will be immediately and immediately!

Eat right, walk every day and have fun and!

Walking is useful, not everyone realizes how much.

Here are 10 reasons why a daily walk of 30-45 minutes is a must for you.

We are sure that some of these reasons will surprise you. For example, did you know that walking can be helpful for glaucoma? They probably didn't know. In general, after you read this text, you will no longer have any reason to doubt the usefulness of walking.

Why is walking useful?

This list is long. He can impress a lot of people.

In short. A daily 30-45 minute walk can help manage Alzheimer's muscle tone, reduces blood pressure, prevents colon diseases, improves mood, helps with glaucoma, helps fight excess weight, strengthens bones, reduces the risk of diabetes and respiratory diseases.

In general, walking is very good for health. And that's why.

Walking reduces the risk of getting Alzheimer's.

Believe it or not, walking is good for your intelligence and for your psychological well-being.

A study conducted at the University of Virginia showed that older people (71-93 years old) who walk more than half a kilometer daily are half as likely to get Alzheimer's as people of the same age who do not.

It improves muscle tone.

Sorry for the banality, but physical exercise really help build muscle mass. This also applies to walking. When you walk, you load not only the muscles of the legs, but also the muscles of the abdomen.

Of course, in order to pump them properly, you need to go to the gym.

However, a 45-minute walk during the day is enough to keep them in good shape. And if during this you follow, then you can also strengthen the muscles of the abdomen and waist.

Improves the cardiovascular system and lowers blood pressure.

Everyone who has heart problems should definitely consult a doctor. It is obvious. But walking can be a good prevention of diseases of the cardiovascular system.

In addition, it helps to reduce.

Helps improve the functioning of the gastrointestinal tract.

Sarah Sarna is a women's expert in healthy lifestyle life. She claims that walking is very useful. The habit of long walks reduces the risk of colon cancer by 31%.

And regular walks for 10-15 minutes several times a day are useful for normal peristalsis.

After walking, the mood improves.

If you're not in the mood then The best way deal with it - a little walk.

Scientists have found that people who take 30-45 minute walks at least 5 times a week are more likely to be in a good mood than those who do not. In addition, such people are less likely to feel depressed. Not bad, right?

It reduces the risk of glaucoma.

For people who are prone to this disease, doctors recommend daily walking. For what? Because walking reduces eye pressure.

Walking or jogging more than three times a week significantly reduces eye pressure.

Walking helps control weight.

We're sure you'll be pleased to know that you don't have to spend hours sweating in the gym to control your weight.

Get rid of excess weight as easy as just going for a walk. Women who follow a standard diet, but at the same time walk daily for an hour, lose much faster.

Strengthens bones.

Walking can strengthen bones and joints. Walking can stop bone loss in people with.

In addition, there are studies that prove the benefits of walking for older women. Walking half an hour a day reduces the risk of bone fractures hip joint by 40%.

Reduces the risk of diabetes.

30-40 minutes of brisk walking a day reduces the risk of disease.

And diabetes expert Tami Ross is sure: 20-30 minutes of walking a day and you can lower your sugar levels for the next 24 hours.

Improves lung function.

We will not surprise anyone if we say that physical exercise is good for respiratory system. However, few people know how useful they actually are.

With active walking, breathing quickens, the blood is enriched with oxygen. This leads to the fact that harmful substances are removed from the body, energy increases, renewal occurs.

So stop sitting near the computer - it's time to walk a little!

Deciding whether to go somewhere or stay at home can be tricky. Sometimes it's hard to tell if you want to spend time alone with yourself or if you want to communicate, getting out of your prison. To decide, you can use practical considerations. Think about whether you can afford a particular event and how important it is to you. You can also take into account your mood. Are you mentally ready to leave the house right now? If you can't decide, look for a compromise. Attend an event for a short time or stay at home and connect with people on social media.

Steps

Take advantage of practical considerations

Consider what is at stake. Some social events are best not to miss. For example, activities at work or school can help you make useful contacts. If your career or relationships with colleagues depend on an event, you should make every effort to attend it.

For example, consider attending a boss's birthday party or a meeting with alumni representatives. These activities will allow you to make connections and maintain good relationships at work and school. Skipping an event like this is likely to be a bad idea.
However, other events are not so important. For example, if your friends plan a bowling night and you don't show up, it won't hurt your career.

Consider how important your presence is to others. Take into account the feelings of other participants in the event. Is someone expecting you to come? Are you committed to coming? How upset will people be if you don't show up?
- For example, your friend might feel bad if you miss his birthday. Friends may also be offended if you pledged to be somewhere, but did not show up. For example, if you've all been planning a hike for months, it would be a bad idea to cancel it at the last minute.
- Less important social events can usually be avoided without too much trouble. For example, if your friends have a movie night every week, it's unlikely that anyone will be very upset if you stay at home on one of these days.
Think about what kind of communication there will be. As a rule, people prefer communication with meaning, rather than empty talk. The event is definitely worth a visit if there are meaningful conversations.
- If you are very close to some of those present, your communication is more likely to be filled with meaning, and after leaving you will feel revitalized.
- However, if there are mostly strangers and just acquaintances, you are unlikely to get much pleasure.
Pay attention to your financial situation. Be honest about whether you can afford to leave the house. Think about how much money you will spend and consider other expenses you will incur during the month or week. If your finances are tight, stay at home and save some money.
- If you want to attend an event even on a modest budget, try limiting your spending. Instead of relying on a bank card, take cash and spend exactly what you have with you.
Assess your feelings about the evening alone. In some cases, time spent alone improves productivity and improves mood. However, if you stay at home when you want to communicate with other people, then this can have negative consequences. Everything can end in a wave of loneliness, tension and depression. Think about whether you genuinely want to spend time alone.
- Think about your relationships with people lately. Are you hungry to connect with people? Has the conversation at recent events been sparse or negative? If you crave socializing with others, spending time alone can make you unhappy. It's best to get out of the house and see the others.
- However, if you are tired of socializing with other people, you can benefit from an evening on your own. If you do not crave communication, then leaving the house will tire you even more. In that case, you might be better off staying at home and doing something you enjoy, like reading a book or watching a movie.
Pay attention to how full of energy you are. If you've had a long week, you may be tired. If you are already exhausted, you will not be able to last long at any event. If you want to go to bed early, don't go out. However, if you are relatively energetic, you can enjoy an evening out.
- For example, if you've been working overtime, chances are you just don't have the energy to get dressed and go anywhere. However, if it was a typical week, it probably wouldn't take too much motivation to put on something and walk out the door.
Consider whether you want to expand your social circle. Leaving home can be a great opportunity to make new friends. Meeting people is one of the main reasons to go somewhere. Think about whether you are ready to chat and make new acquaintances.
- Have you been stuck in the routine of your social circle lately? If you crave experiences and make new friends, get out of the house and meet new people.
- However, maybe making new friends right now is not what you need. Maybe you're just not in the mood to communicate. If there is no desire to communicate with someone, you are unlikely to make new acquaintances, even if you want to. In this case, it is better to spend the evening at home.
Consider if you want to dress up. Leaving the house obliges to look good. Depending on the type of event, you may have to spend a lot of time preparing. For example, a formal event may require a dress code. Think about what it will take to pack up and if it's worth it.

The habit to develop in the third week of the program of the book "A Year Lived Right" is to move more. As an advanced version of the habit, it is proposed to walk 10,000 steps a day.

It turned out that I have so much experience in developing the habit of walking that there will be three posts on this topic. Today I will talk about one exercise that will help people with a very sedentary lifestyle fall in love with walking. Those who by no means can find the time and energy for fitness.

Let's start with the fact that the phrase "I don't have time for this" is an excuse. I absolutely do not mean that by saying it, a person is lying. This is generally a normal reaction when you say to the brain: “Create a new neural connection.”

It takes a lot of energy to do this, so the brain starts to kick out and say: “I don’t have time, leave me alone, I’m busy with a million other tasks. I have nowhere to get the energy to build this connection.” Etc. And so on. and off we go enumeration of all vital important issues with which we are busy.

But our brain has one chic feature that we will use to force such of its desired neural connection to build.

This feature lies in the fact that our brain is happy to solve very small problems.

V…l…si…p..d – what word is written here?

Well, you answered the questions almost without thinking, right?

And if you carefully analyze your feelings at the time of solving such problems, you will understand that you received some pleasure from this nonsense.

Okay, but how does this relate to walking.

What kind of exercise is

I specifically do not say right away what this exercise is, so that you take it seriously and understand that it can really help you. It helped me a lot in the past.

And first of all, it will benefit your way of thinking. Because by doing it every day for a week, you will begin to gradually find time and energy for fitness, get rid of the stereotype that playing sports is hard.

You will forever disappear such excuses as:

too lazy to change into sportswear;
I don't have comfortable sportswear;
I have a headache, a finger, a hand, a buttock, a tooth, an inflammation of the right heel and a callus on my head (underline as necessary);
today it's too late for classes;
I just woke up and I have absolutely no time for classes.

I'll tell you more. You will do this exercise right now. And I guarantee that you will be able to do it throughout the next week.

After you have completed this exercise, please return to the computer and answer the questions for the post.

Click here to see what this exercise is.

Right now, stand up and take 100 steps in place.

Did you have the thought “what the hell am I doing” while you were doing the exercise?

Have you noticed that after the exercise you became a little more cheerful?

How long (approximately) did the exercise take?

Was it difficult to convince yourself?

Will you repeat tomorrow?

Don't spoil in the comments please :)

As I said, the main thing in this exercise is a change in the way of thinking. And to make it easier for you to change it during the week, I have prepared a workbook. During the week you need to do the exercise and every evening answer some questions that will help get rid of barriers, stereotypes and develop your own program.

To access the download, enter your email in the form below the post.

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Have you ever heard the saying of Hippocrates: "Walking is the best medicine for a person"? Moreover, if you combine walking with a full sleep and healthy eating you won't need to see a doctor for a long time. Just 15-30 minutes of walking daily can greatly improve not only your appearance but also health in general.

Editorial website I was surprised to learn how useful a practice for the soul and body can be the most ordinary walk. Especially for you, we have listed the positive results that you can come to - in the literal sense of the word.

1. Positive changes in the brain

Although it seems that the eyes can in no way be connected with the legs, walking has a beneficial effect on their health. It also helps fight glaucoma by restoring eye pressure.

3. Prevention of heart disease

According to the American Heart Association, walking is just as effective as running in preventing heart disease and stroke. It reduces high blood pressure and cholesterol levels and improves blood circulation.

4. Increased lung capacity

Walking is an aerobic exercise that increases the flow of oxygen in the bloodstream, improves lung function, and reduces toxins and waste. The symptoms of some lung diseases can also be reduced due to deeper and better breathing.

5. Improving the condition of the pancreas

It's hard to believe, but walking has proven to be a much more effective way to prevent diabetes than running. The study showed that over a six-month follow-up period, glucose tolerance in walkers increased 6-fold compared to runners.

6. Improved digestion

A daily 30-minute walk not only reduces the risk of developing bowel cancer in the future, but also improves digestion, relieves constipation by regulating intestinal motility.

7. Maintain muscle tone

Walking keeps your joints flexible, prevents bone loss, and even reduces the risk of fractures.

Walking in place is simple and effective method get rid of excess weight at home without using any sports equipment. This exercise is absolutely safe for everyone who practices it and can be performed without the supervision of a trainer. Regular walking in place will help you get rid of extra pounds and get yourself in good physical shape.

Those people who plan to get rid of excess weight most often start a weight loss course with a diet and forget that only active movement can burn fat tissue effectively enough. Exists a large number of exercises aimed at losing weight, but walking in place was recognized as the least stressful of them.

Is walking in place helpful?

The low trauma and ease of performing this exercise make it popular among those who want to lose weight at home without help. The benefits of walking are:

provides maximum muscle loading. In total, more than 90% of the muscle fibers of the body are involved in this movement;
stimulates blood circulation. The tissues are more actively saturated with oxygen, the redox processes taking place in them are accelerated;
the state of the cardiovascular system is stabilized. Reduces the risk of heart attack and thrombosis; the higher the pace, the more intense the metabolism becomes. Adipose tissue turns into energy, the removal of toxins from the body is accelerated;
regular execution this exercise allows you to lower the level of sugar and bad cholesterol in the blood;
increases the endurance of the body, the unpleasant symptom of shortness of breath is eliminated;
walking easily copes with depressive states, stress, helps to get rid of tension and relieve accumulated negativity.

Important! For walking classes, buy a pedometer - it counts the time and number of steps you have taken, which is much more convenient than keeping records on your own.

How and how much should you walk?

It is necessary to start training with a minimum load. Walk on a flat floor in comfortable sports shoes, do not use any additional simulators. Set a smooth habitual pace of normal steps (up to 70 steps per minute) and mark 10 minutes - this exercise will replace your exercises. If after such a load you feel comfortable, take this exercise for another 10 minutes in the evening.

Set aside time each day to stretch and walk. Each time increase the duration by an additional 4 minutes. You need to bring the duration of the exercise to 35-40 minutes without a break. For the second week of classes, increase the pace (up to 90 steps per minute). The higher the pace, the more calories will be burned per unit of time.

Weight loss will begin as soon as you reach the mark of 10,000 steps a day. Endurance and adaptability of the body to stress will increase with training. On average, for the third month of classes, it is necessary to bring the pace to around 120-130 steps per minute.

Increase the number of steps taken by walking in the evening, take the stairs instead of using the elevator.

How many calories are burned

An hour-long session at a slow pace takes about 200 kcal. An exercise of the same duration, but of medium intensity, takes 350–370 kcal. Walking at an intense pace for an hour helps get rid of 500 kcal. A ten-minute charge will take from 35 to 80 kcal, respectively.

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How walking and diet are combined

First of all, make sure that your body is not dehydrated. Drink a glass before every exercise clean water. Keep a bottle or another glass next to you to take a couple of sips during your workout.

Did you know? According to WHO, the average inhabitant of the planet travels a distance of more than 400 thousand km in his life. For comparison: the distance from the Earth to its only satellite, the Moon, is less than this amount by 20 thousand km.

Immediately after eating, the body adjusts to its digestion, relaxes, which negatively affects the effectiveness of training. In addition, walking with a full stomach is much harder and more unpleasant than before eating.

Count the time so that you do this exercise in the early morning or 2-2.5 hours after eating. In the evening, try to have a light dinner and start training half an hour after eating. Focus on how you feel - if you feel ready for training, then start walking earlier than the indicated time.

Slimming program

After you accustom yourself to walk at a fast pace for at least forty minutes daily, move on to sets of intense exercises.

Total exists three walking programs which can be alternated to achieve maximum results.

1. Interleaved- Designed to be reinforced calf muscles and reduction in body fat.

10 minutes - at an average pace;
10 minutes - at an average pace;
5 minutes - with a high knee raise;
10 minutes - at a slow pace.

Video: walking in place

2. Interval- speed walking in place in this program alternates with slow walking. The program is suitable for those people who are slightly overweight (up to 10 kg) and do not suffer from cardiovascular diseases. Promotes especially intensive weight loss.

5 minutes - 60 steps/minute;
2 minutes - 80 steps/minute;
2 minutes - 50 steps/minute;
2 minutes - 90 steps/minute;
2 minutes - 60 steps/minute;
2 minutes - 80 steps/minute;
5 minutes - 60 steps/minute.

3. Attached- includes an exercise with side steps and half squats. Promotes burning most calories - up to 250 kcal in half an hour.

7 minutes - walking at an average pace;
7 minutes - side steps to the right and left sides;
5 minutes - step, semi-squat, return to the starting position, then the sequence is repeated for the other leg;
7 minutes - walking at a slow pace.

Video: side step exercise and half squats

Important! If your overweight is more than 20% of normal body weight, walk at a slow pace until this difference is reduced to 10%.published .