Benefits of walking sport – Correct way of walking

No one disagrees on the importance of exercising for health in general, as many of the health problems you are exposed to are simply solved by exercising, and exercising is not limited to football, wrestling, boxing, and weightlifting, but rather to walking and running. It is a sport that has many benefits that we will explain to you through our article.

1. What is walking sport?

Walking sport is one of the simplest and most prevalent types of sports, and many people resort to it; Because it is easy and does not need material cost, equipment, or tools to exercise, it is very easy to do walking anywhere and anytime, and some consider it the ideal exercise that must be maintained.

Given its importance and its multiple health benefits for the health of the body, and many doctors suggest it to patients and specialists with the aim of helping patients and specialists Get rid of and reducing health problems and various diseases such as heart disease, diabetes, and blood pressure, and walking is also a way to obtain optimal physical fitness, strengthen muscles, maintain the health of the body and prevent it from disease.

1.1. Brisk walking sport

Fast Walking is a form of good physical activity and is characterized by a low impact on the body, as it helps to get rid of many health problems such as blood pressure, obesity, and heart disease, and it also works to reduce symptoms associated with depression and anxiety, and fast walking is described as an alternative to jogging.

It is a regular fast walk but less intense than running and higher intensity and speed than average walking, and it is important that the person warm up for 5 or 10 minutes before starting to exercise, and because fast Walking sport requires greater speed, it will increase the heart rate to a level Higher than slow walking, and this leads to an improvement in the endurance of the heart, blood vessels and muscles.

According to the American Council on Exercise, about 100 calories can be burned after one mile when doing a brisk walk, and this helps many people lose weight and burn fat, and in another study published in August 2017 in the European Heart Journal confirmed that brisk walking helped reduce the Mortality rate from cardiovascular diseases.

1.2. Walking sport in the water

Walking in water is a good healthy option to enhance physical fitness, and is suitable for changing the usual routine, and it is a low-impact exercise on the body, but it has the ability to improve muscles and help burn calories, and walking in the water is done by following certain steps and foundations that include:

  • Start walking and the water level around the waist.
  • The torso should be erect and straight
  • without leaning forward or to any side.
  • Chin raised and head forward.
  • Walking long steps.
  • Concentrate the weight pressure on the heels of the feet.
  • Moving and swinging the arms while walking.
  • Start walking at a slow speed, then increase the speed and when possible and get used to allowing a transition to a deeper water level.

You should talk to the doctor and consult him before starting to practice walking sport in the water, especially for those who have medical concerns about his illness and its impact on the body, or those who take medications.

There are many tips and recommendations that must be followed while practicing this type of sport to maintain the safety of the body, such as maintaining body moisture; Because it is noticeable that there is an increase in sweating in water sports, especially if the pool is heated, and it is also advised to be careful of slippery surfaces and sharp edges and angles and to wear water shoes to prevent slips.

It is also recommended for those who suffer from imbalance or who cannot swim well to wear flotation devices, and to calm pain should use pools or swimming pools that are heated to temperatures up to 82 to 88 degrees Fahrenheit, which is equivalent to 27.8 to 31 degrees Celsius, and avoid pools that are Heating it to temperatures above 90 Fahrenheit, or 32.2 degrees Celsius, and you must stop immediately and seek help when you feel the following symptoms:

  • Confusion, dizziness, and headache.
  • Shortness of breath and shortness of breath.
  • Pain and pressure in the chest or upper body.
  • Nausea.

Walking sport in water requires more effort than walking on land, and the reason for this is that water is denser than air, and this results in many distinct health benefits; As aiding it in losing weight by the additional resistance of the muscles to the strength and density of water, thus burning more calories and losing weight.

Also helping people who suffer from arthritis or osteoporosis due to the effect of water on the muscles, bones, and joints, and a 2015 study revealed that walking in water can raise the heart rate more than walking on the ground, and this in turn supports and enhances the health of the heart and lungs, and helps lower blood pressure, and it is also recommended to practice it for pregnant women and the elderly after consulting a doctor.

2. Walking sport class

Many people do sports exercises, but without knowing the type of sport they are practicing, as the exercises are divided into three different types, each with multiple benefits.

And walking can be classified within these types, but it depends on several different factors such as the intensity and speed of walking, so what are the types of sports How is the type of walking Walking sport determined?

2.1. Aerobics

Also called aerobic exercises, in which the body and muscles depend on oxygen as a primary source of energy generation, and aerobic sports are characterized by moderate intensity for relatively long periods of time.

It includes starting with a warm-up period and then starting the exercise for a period of no less than 20 minutes, and it provides the body with many health benefits such as:

  • Improve body muscle strength.
  • Lowering blood pressure.
  • Improves blood circulation and blood flow to the muscles.
  • Increases the number of red blood cells to enhance oxygen transport.
  • Reducing the risk of diabetes, stroke, and cardiovascular disease.
  • Increased life expectancy.
  • Stimulating bone growth and reducing the risk of osteoporosis.
  • Improving the ability to sleep.
  • Enhances endurance, by increasing the body’s ability to store energy molecules.

2.2. Anaerobic sports

Which oxygen is not used for energy, and this type of sport is reported to increase strength and improve muscle mass, and these exercises are high-intensity activities that should not last more than about two minutes.

they are less beneficial to cardiovascular health compared to aerobic exercises, and lead to an increase muscle mass helps burn body fat even during rest, so it is one of the most effective types of sports in burning fat and getting rid of weight gain, examples of which are: jogging, and weightlifting.

2.3. Light sports

This type of sport aims to improve a person’s ability to maintain control and balance and increase the ability to control speed. The sports that fall under this type are characterized by agility, including tennis, football, hockey, volleyball, boxing, wrestling, and yoga.

Fast walking sport can be considered a type of aerobic sport due to the intensity, effort, speed, and duration of time. It is considered an aerobic sport and becomes one of the light sports.

3. The correct way of walking

It is very easy to practice walking on a daily basis for all age groups and with different levels of physical fitness, but it is very important to adhere to some tips and signals to stay on the safe side and ensure the safety of the body.

Some tips: consult a specialist before starting to exercise, walk-in lit places, and adhere to In places designated for pedestrians, wear comfortable and appropriate shoes, drink plenty of water before and after walking to maintain body moisture, and wear loose-fitting clothes, It is also necessary to know the correct way to walk to obtain the desired health results and benefits.

  • Keep the head held high.
  • Move your shoulders normally.
  • Keep the back straight.
  • Move the arms freely with a slight bend in the elbow.
  • Looking forward.
  • Keep the chin parallel to the ground.
  • Tighten the abdominal muscle while walking.
  • Walk smoothly on the ground, passing the foot from the heel to the front with each step.

4. Health benefits of walking sport

Walking is associated with many health and mental benefits for the body, and according to the American Department of Health, walking has helped reduce the death rate among different age groups by a large percentage and is also an appropriate and appropriate choice for everyone’s lifestyle.

4.1. Most prominent health benefits are:

  • Losing and maintaining weight.
  • Promote fitness and physical health.
  • Mental health support.
  • Strengthening the heart muscle.
  • Reducing the risk of cardiovascular disease in postmenopausal women.
  • Helping the body get rid of toxins through sweating.
  • Increases bone density and prevents osteoporosis.
  • Reducing the effects of obesity-promoting genes.
  • Reducing cravings for sugar.
  • Reducing the risk of breast cancer. Reducing the severity of pain associated with arthritis.
  • Enhance the immune capacity of the body.
  • Helps lower blood sugar.
  • Helping the body raise energy levels.
  • Mood improvement.
  • Strengthening the leg muscles. [6] Increase the ability to think creatively.
  • Treatment of indigestion

Walking has many benefits, especially when exercised after eating, this helps to digest food well and soften the bowel movement, which facilitates the process of excretion.

It is necessary to exercise after eating to prevent heartburn or constipation.

Walking sport helps activate the stomach organs and start their work naturally to burn fats inside the intestines.

  • Reduce high blood pressure

People with high pressure stay away from exercising completely, thinking that this causes them more stress and complications, but this is not true.

If you suffer from high blood pressure, do not worry at all! You can easily solve this by following the daily walking program for a quarter of an hour only after eating.

Studies have confirmed that daily walking helps reduce blood pressure by 13% and also reduces blood sugar. Because walking helps blood flow to all parts of the body.

Those who suffer from high pressure are advised not to eat fast food that contains a high percentage of salt, with the need to move throughout the day at home.

  • Strengthen and expand the lungs

Walking is one of the easiest ways that you can follow to maintain the lungs and reduce the most common respiratory problems at this time.

Walking daily for half an hour with inhalation and exhalation exercises ensures that you soothe and calm the lungs.

Walking helps to strengthen the breathing muscles and prevent exposure to chronic respiratory diseases.

  • Improve your mood

At times, a person is exposed to a feeling of anxiety and psychological pressure as a result of the burdens of life or work. I advise you to allocate time after dinner to go for a walk, as this gives you a feeling of comfort and calm.

Walking sport gives you a feeling of relaxation and deep sleep without any worries.

What you don’t know is that walking regularly works to resist the stress hormones in the body.

  • Maintain a healthy heart

Walking has many amazing benefits that protect a person from exposure to many diseases and enjoy healthy, disease-free health. Among the benefits of walking are the following:-

Protecting the heart muscle from many health problems. It reduces the risk of heart attacks and strokes.

Walking helps lower triglycerides, which is one of the main causes of most heart diseases.

The perseverance of heart patients to walk helps them to prevent exposure to many complications such as coronary artery failure and atherosclerosis.

But people who have undergone heart surgeries must practice walking under the supervision of a specialist doctor to monitor their health.

Walking has many amazing benefits that protect a person from exposure to many diseases and enjoy healthy, disease-free health. Among the best benefits of walking sport are the following:

Protecting the heart muscle from many health problems. reduces the risk of heart attacks and strokes.

Walking helps lower triglycerides, which is one of the main causes of most heart diseases.

The perseverance of heart patients to walk helps them to prevent exposure to many complications such as coronary artery failure and atherosclerosis.

But people who have undergone heart surgeries must practice walking under the supervision of a specialist doctor to monitor their health.

  • Strengthen bones and muscles

Whatever your age, walking sport is the best way to prevent osteoporosis.

Reduces the incidence of joint pain and inflammation with age.

Walking helps to tighten the muscles of the legs, pelvic muscles, and abdominal muscles, and strengthen the ligaments of the body for a healthy body.

Walking has an effective effect on strengthening muscles and increasing their density.

  • Prevention of chronic diseases

Exercising is very beneficial for health, regardless of age or physical ability. It is enough to start walking for a quarter of an hour a day and then gradually increase it, as this contributes to preventing exposure to some chronic diseases such as heart disease, high blood pressure, diabetes, and many other diseases.

Walking sport helps strengthen the body’s immunity to fight viruses and infectious diseases.

Studies have confirmed that walking protects women from breast and colon cancer, as women who walk daily are less likely to suffer from this disease.

  • Getting rid of the rumen

Many suffer from obesity and the accumulation of fat in the abdominal area, so if you want to maintain your fitness and lose this fat, you should set a program for walking daily and you will notice a noticeable weight loss.

If you suffer from the accumulation of fat in the abdominal area or the so-called rumen, you should exercise daily to get rid of that extra fat.

The body loses 200 calories when walking for an hour a day.

  • Stimulating blood circulation

The circulatory system in the human body is responsible for the flow of blood and its access to all parts of the body, so it is necessary to work to strengthen it in order to perform its function properly, through the practice of walking periodically.

Walking helps improve blood circulation in the body, as it transports oxygen and nutrients to the body with ease

  • Maintain an ideal healthy weight

There are many types of sports, and among these sports, walking and the benefits of walking are maintaining a healthy weight as follows:

Walking is one of the most effective ways to lose weight and get a slim body with a healthy body.

Walking burns more calories and the more time you walk, the more calories you burn.

Walking is not only important for weight loss but also plays an important role in maintaining weight loss.

4.2. Walking before and after meals

Walking sport before or after eating promotes healthy metabolic activity and supports the health of the body, but walking before eating food for the body leads to different chemical reactions than walking after eating meals and digesting food, so what are the benefits of walking before and after eating meals and which is better?

4.2.1. Walking before meals

Strolling for 30 minutes after suppers lessens the measure of sugar and fat that collect in the blood in the wake of eating, particularly when it starts from food sources wealthy in protein or starches since it animates the body to consume energy and calories.

According to a study published in 2006 in Applied Physiology, Nutrition, and Metabolism, it was confirmed that those who walked before meals with sufficient vigor and strength to sweat burned more fat than those who walked after meals.

Another study published in 2015 in the International Journal of General Medicine Fast walking in the case of fasting helps the body burn more fat, and walking sport raises the body temperature, and therefore the body tends to focus on lowering the temperature to create a balance, and accordingly, the appetite and digestion are temporarily pushed and reduced until the body temperature balance is achieved.

4.2.2. Walking after meals

Determining walking after meals depends on the amount of food consumed, and light or moderate walking is appropriate to revive the metabolism and burn calories, and also contributes to promoting muscle and heart health.

It should be noted that it is not recommended to walk fast after eating fatty or heavy meals, because the body is trying Digesting a large mass of food while walking and vigorously at the same time, and this leads to an increase in blood flow, forcing the heart to perform a high effort, and for this, it is recommended to delay walking for 45-60 minutes after eating large and fatty meals.

Walking after evening meals helps the body get rid of insomnia and improve the ability to sleep, because the chemicals needed to induce sleep are a byproduct of metabolic activity, especially when sugar is burned for energy.

So the higher the rate of sugar used in the performance of physical activity. Increased production of substances that help get rid of insomnia, and light activity in the evening reduces the desire to eat and controls appetite.

4.3. Walking sport and weight loss

Regular exercise is recommended for those who wish to maintain their fitness and physical and mental health, because physical activity reduces the risk of developing health conditions such as heart disease, diabetes, and cancer, in addition to helping it maintain body weight and rid it of excess weight and fat, and walking is a great form of physical activity Free and low-risk, walking is characterized by its ability to burn fat and reduce weight through its role in:

4.3.1. Burn calories

The body needs energy in all the complex chemical reactions that allow the body to move, breathe, think, and work as it should, and daily calorie needs vary from person to person and are affected by many factors such as weight, gender, and level of physical activity.

It is known that the body needs to burn calories, More than the consumed value to lose weight, and the more physical activity, the greater the number of calories burned, and walking is a contributor to ridding the body of health problems, calories, and excess fat, and the intensity of walking can be increased by walking sport on hills or light slopes to increase the body’s ability to burn calories. more thermal.

4.3.2. Burn belly fat

Storing a lot of fat around the abdominal area has been linked to an increased risk of type 2 diabetes and heart disease, and men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches are obese, and walking is one of the most common ways Effectiveness in reducing fat around the abdomen in the event of regularity and maintenance of its exercise, with the need to follow a calorie-restricted diet.

4.3.3. maintain weight

After losing weight, many people struggle to return, and maintaining regular exercise such as walking is a condom to prevent the body from regaining weight, maintaining a stable weight, and helping to build more lean muscle, thus burning calories even at rest, and it also improves mood and thus keeping the body active in the long term.

5. What number of calories are burned while walking?

The amount of calories the body burns while walking varies, depending on several factors; Such as body size, walking speed, and the body uses energy from food and drinks to maintain body functions and perform physical activities, and calories are defined as a measure of the amount of energy the body receives from different foods and drinks, and the number of calories burned by the body during walking sport or any other physical activity depends. On a person’s basal metabolic rate, which is known as BMR, and on activity intensity measured in metabolic equivalents, known as METs, and it is expressed mathematically as:

Calories burned = basal metabolic rate x activity intensity ÷ 24 x activity duration in hours

The basal metabolic rate is defined as the rate at which the body burns calories in order to carry out life-supporting processes such as breathing. In fact, it is difficult to calculate accurately because it depends on several factors such as genetic factors that are difficult to measure, but it can be estimated using gender, body size, and age, while activity intensity crosses How much energy the body uses to complete any physical activity.

6. Ways to keep walking sport

It is recommended to maintain a period of at least 150 minutes per week of moderate-intensity exercise per week, which is equivalent to spending 2.5 hours per week in walking and at a fast pace, and at a rate of at least 10 minutes each time, in order to obtain the best health benefits, There are many ways that can be followed to increase the amount of walking, and try to make it a habit and a daily life; This can be achieved through:

  • Record the number of steps or the distance traveled in order to motivate the person to walk and move more.
  • Usually take a brisk walk after meals or during a break.
  • Take friends for a walk.
  • Keep walking while you work instead of spending your work time sitting constantly.
  • Spend daily activities and errands on foot and limit car use.
  • Walk in the morning to work or stop the car away from the workplace and continue walking sport.
  • Trying new behaviors and choosing ways to keep walking fun.
  • Start walking for a short period and then gradually increase it until it becomes a daily habit.

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