Things to consider when walking

What to look for when walking .Inactivity seriously increases the risk of developing many diseases. Studies show that physical activity, especially walking, is beneficial in a large number of diseases such as diabetes, hypertension, cancer, cardiovascular disease.

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” Walking for a healthy life is the most important exercise that a person of any age can easily do, “ experts say, at least 3 days a week, the most ideal 5 days to walk at every opportunity. Because walking has many important benefits.
But in order to benefit from all these effects, it is very important that we do the walking exercise correctly.

Go through a health check

If you have any health problems, if you have never exercised before, or if you are over 40 years of age, you should definitely undergo a health check before starting a walk. Also remember that, like every exercise, you should regulate the pace and duration of the walk according to your health status.

Make warm-up and yawning movements

Be sure to do warm-up and light stretching exercises before starting a brisk walk. This can prevent novelization of muscle and joint injuries, as well as facilitate the adaptation of the cardiovascular system to exercise.

Choose morning hours

Walking can actually be done around the clock. But there are studies that morning walks are more effective in accelerating the body’s metabolism, hence fat burning.

Do not eat before walking

You must have finished your meal at least 2 hours before the walk. Otherwise, as the digestive process continues, the body is forced more and the risk of harm increases. It is also useful to take a light snack, such as fruit containing sugar, before walking in the early morning. This prevents blood sugar levels from dropping and speeds up metabolism.

Walk outdoors

Walking outdoors or in an environment with plenty of oxygen is very important for your health. Because in the open air, the body’s oxygenation increases, and fat burning becomes more regular.

Use clothing that absorbs sweat, does not tighten the body

Choose clothing that absorbs sweat during walking, does not tighten the body, allows you to move comfortably.

Pay attention to shoe selection

Choose sneakers with flexible soles, suitable for walking. Avoid shoes that are too large or squeezing. If you have flatfoot problems or have problems with your waist, hips, knees, ankles and feet, you should first go through a doctor’s check and walk with insoles placed in your shoes if necessary. Because if there is any pressure anomaly, the load distribution on the joints during walking is not equal. As a result, the risk of injury to the joints increases.

Keep your head straight, pull your stomach in

Your posture during walking is also important. Walking with your head tilted forward looking at the ground or vice versa looking up will disrupt your spine health. Be careful to walk with your eyes facing forward, your head in an upright position, pulling your stomach inwards. In addition, it is important to have your hands empty during walking, not to carry anything, and to prevent injuries. If you need to carry something while walking, use a waist or backpack.

Determine your Ideal heart rate

Walking is a necessary exercise to do at the right pace. In walking, the goal is to run the aerobic metabolism of the body. Exercises performed between 55–60 percent and 75–80 percent of the maximum heart rate are called aerobic exercises. Subtract your age from 220 to find the maximum heart rate and calculate 55 percent and 80 percent of the value found. This gives the minimum and maximum heart rate that should be during walking. It is considered ideal for this person to walk at a heart rate of 100–110.

Gradually increase your speed

Gradually increase the walking speed to reach the heart rate (warm-up period), and after walking, reduce the pace to normalize the heart rate ( cooling period). The period of warming and cooling is very important for cardiovascular health. Warming and cooling times should be at least 5 minutes.

Let your walking time be at least 30 minutes

Daily walking time should be between 30–60 minutes. Walk at least 3 days a week, ideally 5 days. Long-term and rest period remember that there is a risk of damage and injury to your body during insufficient walks.

If you have these complaints, stop walking

If you feel pain, shortness of breath, palpitations, dizziness somewhere in your heart or body while walking, do not continue exercise, rest and seek help if necessary.

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