Chodzenie: dodaj więcej kroków dla długowieczności

Today we will talk about walking, one of the most underrated forms of exercise. Actually, physical exercise does not need to be very strenuous or done for a long time in order to see good results. Moderate exercise can still bring equivalent benefits, such as improving insulin sensitivity and reducing inflammation.

Walking is simple, free and easy, and it is a kind of exercise that people can do throughout the day. The muscles in the lower body and core can all be strengthened even in just half an hour of walking at a moderate pace, whether you’re on a treadmill or outside. Even though the fitness goal of 10,000 steps a day is widely talked about, a new study suggests that taking even 7,000 steps daily can have health benefits in the long run.

Walking is considered an aerobic exercise, which means that it will increase our heart rate and use of oxygen. A study found that walking for just 30 minutes in the morning can help lower blood pressure, with the effect lasting throughout the day. On top of the benefit of lowering blood pressure, walking can also help us to maintain a healthy weight. With every 30 minutes of brisk walking that we add to our daily routine, we can burn off as many as 150 calories.

In addition to the physical benefits, research has also shown that walking can stimulate the brain to release neurotransmitters called endorphins, which promote relaxation and improve mood. Firstly, walking in the correct form and having the right technique are important. One thing to remind yourself is to keep your head up and don’t look down. Secondly, find the right gear. A pair of lightweight and sturdy shoes with cushioning to absorb the impact from the heel striking the ground is ideal.

Before getting started, don’t forget to spend time warming up. You can stand on one leg and gently swing the other leg in a back and forth motion 10 to 20 times. Another way is to set a clear goal for the number of steps that you would like to achieve. Alternatively, try incorporating walking into your daily activities. Don’t worry, if your goal is 30 minutes of walking, you can divide it up into smaller sections of 10 minutes of walking throughout the day. You will see an improvement in your health and stamina as you go along.