To stay healthy, every day to take 10,000 steps recommended by the WHO. This form of activity improves blood circulation and the heart, strengthens the muscles, relieves stress, creates a beautiful figure, reduces the risk of diabetes and certain types of cancer.
A distance of 10 000 steps is about 6-8 kilometers, and is the distance per day. However, the way of life of modern man is not even closer to this figure, and walk a couple of kilometers to him becoming an outstanding achievement.
Why 10,000?
10,000 steps - is recommended for a healthy person that helps him to remain active and in good shape. The very figure stands motivator. It should serve the people suffering from obesity and chronic diseases - walk a short distance to them becomes an impossible task. Therefore, they should start with 2-3 kilometers per day.
How to start walking?
If you still have a little move, start getting used to walk. During the first week go 10-15 minutes a day, and then gradually increase the time, for example, each subsequent week add 5 minutes. Most importantly, you walked regularly. Every day, write down the time, distance and traversed the route, motivating and disciplining yourself.
It is important to not only overcome some distance, but also how it is done. To serve you favor walking, you need to develop the right habits. For example, you can enter a variable of gait speed - slow pace at first, and then a sharp, but not long-term acceleration. You can change the area - just walk on a flat surface, and then go on a hilly, requiring much effort.
Remember! Walking - this exercise, which requires energy. To achieve the desired results, you need the "right" calories - will have to give up fatty foods, fast food or sweets.
That will give me walking?
1. help to lose weight
No need to "sweat" in the gym in the limiting mode in order to lose weight. When a balanced diet good results bring walking. An hour walk burns about 200 calories, and at a rapid pace much more. If we consider the trip as a way to fat loss, the number of kilometers traveled is more important than speed.
Walking 10,000 steps a day for a week burns 3500 calories, which translates into approximately 0.45 kg of fat.
2. improve blood circulation
Walk considered as moderate physical activity. That is such a load is the best for the heart. When walking, the heart slightly faster, more efficient pumps blood, the body is better oxygenated. three o'clock enough to go to a week in a calm pace, to reduce by one third the likelihood of myocardial infarction and stroke. In addition, walking protects against atherosclerosis. Under the influence of muscle increases the level of so-called "good" cholesterol in the blood, and decreased levels of "bad".
3. develops joints
Walking is a safe activity, even for people who have problems with the organs of movement. When the pain in the joints caused by the disease of osteoarthritis or a sedentary lifestyle, daily exercise can act as a pain reliever. Walking helps to maintain an appropriate quantity of synovial fluid, which is responsible for the movement of the joints. In addition, walking a positive effect on bone density, strengthen them. They are useful for the prevention of osteoporosis, especially in women during menopause. While walking is involved about 95% of the body muscles.
4. Protect against depression
Walking in the forest, park, botanical garden calms the nerves and tension. Reduces the production of stress hormones (cortisol and adrenaline), increases the release of happiness hormones (endorphins). Just 30 minute walk through the forest can improve mood. This is the best way to prevent and treat depression and other mental disorders.
If you pass the WHO recommended 10,000 steps every day, you expect a great physical and mental health. Therefore, wear comfortable shoes and start right now!
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