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Benefits of walking and walking program

The benefits of the walk will surprise you when you learn. I also prepared a walk program that you can easily implement for you. Prepare your sneakers!

Walk anywhere, anytime, and an easy workout. Therefore, it can be preferred by everyone. Besides this feature, the walk has wonderful benefits.

In this article, I will list the benefits of walking. I’m going to talk about research that shows you the benefits of a recent walk.

Here we go!

Benefits of walking

There’s a lot I want to tell you about the benefits of the march. I’m excited about that. But I would like to remind you that the only way to exercise before is not to walk.
For this reason, you should consider other exercises while walking. You must plan the application. So you need to know how to do sports.

Blood sugar drop after meals

Aging, obesity and insulin resistance make blood sugar difficult to regulate. For this reason, we see weakness and drowsiness of high blood sugar after meals.
The only problem is not malaise and drowsiness. Because high blood sugar will damage your body.
In order to prevent this situation after the meal, it is quite effective to go for a walk after dinner.
Research also shows that 15 to 45 minutes after the meal brisk walking can reduce blood sugar *.

Decrease in blood pressure and triglyceride levels

High blood pressure and triglyceride levels increase the risk of cardiovascular disease. Especially in old people.
Is it useful to walk after dinner?
Definitely yes!
A thirty-minute walk after the meal prevents the increase in blood fat and blood pressure levels due to food *. Even in young people the situation is the same!

Better mental capacity

It is very enjoyable to think about walking.
But the only feature of the walk is not to make you think well. Because the research carried out,
• Increased capacity of thought *,
• Development of memory in the elderly *,
• Increased school success in children *,
• Increased creativity *,
reports its positive effects.
The reason for this is that walking would increase the antioxidant levels. The average heart rate increases. Blood and oxygen increase to the brain. Increased levels of BDNF, which have a protective effect on brain cells in cellular size.

It reduces stress

Stress is a factor that everyone faces in everyday life. Unfortunately, even though this is so frequent, it has important effects that cannot be underestimated.
In particular, chronic stress caused by sleep, eating habits, hormonal disorders that cause many diseases.
Therefore, the simple ways to reduce stress are things that should definitely be in people’s daily life. Walking is very effective in this regard.
Even this effect is so realistic. Research shows that walking is very effective in decreasing cortisol levels which is an important hormone that is rising due to stress in humans *.

Development of bone health and balance

Elderly causes balance problems. In addition, the years of immobility and a bad mineral balance may cause your bones to become weaker.

Therefore, for both reasons, falls in elderly people and fall related fractures are very common. In addition, fractures are difficult to heal as well as the inactivity and complications experienced in the healing process constitute a risk of death.

Regular walking helps keep your bones intact and maintains your balance while maintaining the strength of the bone structure with protected muscle mass. *

I also have advice for the resorption of bone due to vitamin D deficiency that we see in the elderly. The best thing to do is to walk between 11.00-13.00 with sleeveless clothes.

Regulates the immune system

The immune system protects you from the dangerous outside world. It is important for your body to continue working properly. This is more valuable than you think.

Some of the cells found in each human body can become cancer upon disruption of the system that controls their cleavage ability. Yeah, you didn’t hear it wrong. Everybody who lives has cancer.

But the immune cells recognize this and remove these cancerous cells. Imagine, every day you have a system that protects you from cancer and apical infections and works continuously. That’s why it’s important to protect your immune system.

Research shows that daily regular thirty minutes of walking strengthens the immune system and even increases the number of steps taken to benefit immune elements. * **

Reduces the risk of death and disease

This title will be a little indirect but important. All this shows that the benefits of the march are not so low. Because walking is affecting many factors, from blood values ​​to bone density. The benefits of walking are endless.

When these factors are gathered, it is concluded that walking makes a certain reduction in the risk of death and promises a quality life.

In fact, there is a comprehensive research on this. More than 7,000 men and more than 31,000 women in the survey of the walk seems to reduce the risk of death. In addition, research shows that the risk of death decreases as walking speed increases. *

Therefore, you should be more careful about the benefits of the walk and take care of walking. So how?
Do you have a walking program to do? How much per day? I know that many people are looking for answers to these questions.

I don’t want you tired and I’ve prepared a great walking program for you.

The benefits of walking are endless.

Walking program

After talking about the benefits of the march in this article, I wouldn’t give the walking program.

You must have a specific target when you walk. Because we are tired of everything that does not compete and does not satisfy.
Therefore, it is very important to target. First I want to talk about time.

Duration: The walking time is important for the benefit you will receive. Each walk should last a minimum of thirty minutes.

Density: Walking is definitely not the tempo you use to go to the market. You can not get the right effect because you are a walking exercise and do not behave like her exercise. My recommendation for intensity is a speed close to running.

If you can’t walk fast, you can combine fast and slow tempo instead of slow walking.

This system works. First of all, you start walking fast and you are at the highest walking speed you can achieve. You should walk for a minute at this speed. Then you’re going for a leisurely walk and two minutes of slow pace.

In simple terms, you combine fast and slow paced walking. It’s that simple!

Frequency: I explained how to walk. But do you know how often to repeat this? My recommended period is that the weekly walking time should last a hundred and fifty minutes or at least three days a week.

When: I would recommend walking for half an hour while my patients are running on an empty stomach, usually after 20 minutes of slow paced, morning meal after my meal.

Suggestions,
• Do bare feet if possible. Because walking barefoot reduces the risk of disability and corrects your posture.
• Do not wear breathable clothing to sweat. This is quite unconscious. Because your body sweats to cool down, and thus your body does not prove to be sweaty.

Summary

Benefits of hiking:

Making your walk gives you a healthy and quality life. The reason for this is the positive changes that the walk creates in your body.

I want to repeat the benefits of the march.
Walking,
• Reduces blood sugar after meals,
• Reduces blood pressure and triglyceride levels after meals,
• Increases bone density,
• Reduces the risk of falling,
• Strengthens the immune system,
• It reduces stress,

and reduces the risk of death. The right way of walking,
• One hundred and fifty minutes a week, at least three days a week
• Fast pace (slightly slower than running),
• At least thirty minutes a day,
should be.

I think there is no question about the benefits of the march. You also have a walk program now.
I think it’s time to put on your sneakers!

 

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