The popularity of walks

Despite the good weather, fewer and fewer people decide to exercise in the fresh air. Today, walks are not so popular, and many people prefer to go to the gym.

However, there are very good reasons to quit the gym and go for a walk instead.

1. Walking helps reduce body fat

Walking is an ideal exercise for burning fat, as it allows you to maintain your heart rate (HR) at 65% of your maximum heart rate (220 for men and 226 for women).

Thus, it guarantees the use of fat as the main fuel. Moreover, unlike other cardio exercises, it maintains muscle mass.

2. Walking increase the release of serotonin

Serotonin is a major neurotransmitter in regulating social behavior, emotions, mood, and certain physiological functions such as sleep, food, and muscle contraction. Serotonin deficiency is associated with several mental disorders, such as depression and eating disorders.

Exposure to sunlight and exercise increases serotonin production.

This means improved mood and less risk of depression and cognitive impairment. Exercise reduces the risk of depression and dementia.

3. Walking increase the synthesis of vitamin D

Vitamin D is needed to maintain good bone health, immunity, and the brain. Our main source of vitamin D in the skin is as it converts 7-dehydrocholesterol to vitamin D3 when in contact with sunlight.

So, sunlight is important to get enough vitamin D, and walking is the perfect way to get out in the sun!

Ideally, you should expose at least 10% of your body to the sun every day for 30 minutes without sunscreen.

However, it is very important to note that you should be exposed to the sun without sunscreen only during this period. Don’t forget to wear sunscreen for longer exposure.

4. Walking is good for blood pressure

Because walking is an aerobic exercise, it is an ideal way to keep your blood pressure (BP) within healthy limits. Research by Dr. Alvarez et al. (2013) found a significant drop in BP in children, adolescents, and adults after 60 minutes of aerobic exercise.

The Spanish Heart Foundation considers it one of the best measures to control blood pressure. In addition, the World Health Organization recommends walking at least 150 minutes a week.

The practice of aerobic exercise helps keep blood pressure within normal limits.

5. Walking help maintain normal blood sugar levels

This is due to the increase in energy expenditure and insulin sensitivity during the next 24-48 hours after exercise. Thus, it can reduce the risk and control type 2 diabetes.

6. Walking improve cardiovascular health

Moderate exercise, such as walking, improves myocardial contractility. This makes the heart work better and therefore stay in perfect condition longer.

In addition, due to the vasodilating effect, walking increases blood circulation reduces the risk of circulatory collapse, and thus reduces the risk of heart attack or stroke.

The National Heart, Lung, and Blood Institute explains that you need to exercise regularly to reap the benefits.

7. Walking increases your ability to engage in physical activity

Walks are useful because they are free, do not require very good physical condition, and can be done anywhere and anytime. They increase your cravings for exercise. Plus, it means you can walk with anyone!

As you can see, walking can help you lead an active lifestyle and enjoy all its benefits. Now that you know what to expect? Take a walk today!

Picture Credit: VistaCreate

The post 7 Excellent Reasons You Should Take A Walk Everyday appeared first on Clemens team.

Swimming

Image credit: ajay bhargav GUDURU

This is a great lesson that helps to cope with depression and anxiety. After difficult life situations, it can be difficult for a person to recover both physically and psychologically. Water procedures well relieve stress, improve blood circulation and health in general. For example, swimming is recommended to deal with women to combat postpartum depression.

Daily afternoon walk

Walking in the middle of the working day is a good way to get out of the stuffy office, stay out in the fresh air and stretch your legs. The walk is great for exploring the surrounding area and discovering new attractions. This habit helps to refresh the brain and normalize its work. Walking is useful and before bedtime to saturate the body with oxygen and improve the process of falling asleep.

Failure to scream

From habit to shout it is necessary to refuse as soon as possible. First, it contradicts the rules of etiquette, and, secondly, what is especially important – takes away a lot of energy and nerves. Some parents scream at the child when he is naughty. If this method helps to solve the problem, then, as a rule, for a short while. In addition, children after constant shouts begin to get used to them and stop reacting.

But the main thing – from such noise and aggression their psyche suffers, including the psychological health of parents. One of the useful techniques of the speaker, so that the audience listened to him, is to speak quietly. It must be remembered that a cry in a conversation is first and foremost a manifestation of disrespect for people. A simple way to get rid of the habit of screaming is to count to ten and breathe deeply. This will help a person to calm down, begin to control their emotions and start speaking in a normal tone.

Hobby bread baking

For those who like to cook or just going to learn culinary skills, baking bread is a wonderful way to try your hand at cooking. In this hobby there are many advantages. One of them is the opportunity to get fresh, homemade bread without any harmful additives that can be found in purchased flour products. In addition, this lesson is not so difficult, but very exciting. For simplicity of the problem, you can purchase an electronic bread maker, but it is much better and more useful to knead the dough by yourself. It calms well and relieves stress.

Meditation

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A lot has been said about it. But it’s important not just to sit, close your eyes, in silence or to the sounds of pleasant melodies. Meditation must be conscious. You need to learn to concentrate, formulate right thoughts and make settings. And the main thing is to breathe deeply and evenly. It is not necessary to meditate daily – 2-3 times a week will be quite enough. But to get the effect you need to do it qualitatively. It will not hurt at the initial stage to consult with experts.

Yoga

Another popular hobby today. By the recognition of many, keen on yoga, classes twice a week help to better cope with emotions and headaches. But beginners need to be prepared for the fact that in the beginning yoga can seem boring and useless occupation. If, however, it is necessary to get acquainted with her theory and do all exercises meaningfully and correctly, soon tangible results will appear, and yoga itself will become a favorite pastime.

Work only at work

Crossing the threshold of your home, you need to try to forget about working problems. Better not have the habit of bringing home from work unfinished tasks. The concepts of “home” and “work” should be clearly separated. Even if the workflow is more happening at home, then it is necessary to allocate a special room or corner for it. Even better – to disconnect phones and gadgets after the end of the working day (or at least 2-3 hours before bedtime) to ensure a proper rest and personal time.

Bicycle riding

Walking a bike is a good alternative to fitness. If possible, instead of traveling by car or public transport, it is better to get to work on a bicycle. This practice has long been picked up and successfully implemented by many countries. It is useful both for the environment and for human health. In addition, traffic jams when riding a bicycle are almost not terrible.

Playing a musical instrument

Previously, to learn to play a musical instrument, it was necessary from the childhood to enter special educational institutions and comprehend science for at least 3-5 years. But now with the help of high technologies it is possible to simplify the task: to watch video courses or to pass trainings of professionals online. The main thing in this hobby is the desire. It is not necessary to try to master all the subtleties of the game and the musical theory at once. Knowledge of even a few melodies – it’s already good to cheer up and inspires further success.

The habit of getting up an hour early

Observance of the correct regime is very important for a person. Later awakening is fraught not only with the loss of precious time, but also with the weakening of immunity. It is useful to get in the habit of getting up early. Even if a person needs to wake up at 6.30, it is better to wake up an hour earlier. In this case, there will be additional time, which can be useful to spend on sports, water procedures, walking, recording in the diary, preparing a full breakfast, etc.

Amorous dates

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It is customary to talk about appointments when a couple is just starting their relationship. But people who already live together for a long time are also useful sometimes to arrange meetings or simply go somewhere together, only together. Often, with the advent of children, the spouses do not have time for personal life, but forget about it is not necessary. It is necessary to allocate convenient for all day and to agree with relatives or friends that they have looked after children. The preservation of romance in relationships depends on the couple themselves.

Cold and hot shower

The habit of taking a cool or contrast shower in the morning has a very positive effect on health and mood. Thanks to this, you can not only wake up faster, but also maintain your immunity. This water procedure perfectly hardens the body, increasing the resistance of the body to colds. In addition, waking up in the morning with a contrast shower, a person feels much more energetic and energetic during the day.

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In the documentary The Truth About Getting Fit, shown by BBC One, medical journalist Michael Mosley learned where this mythical 10,000 steps came from. It turns out that the figure was first used in the advertising campaign of the gadget, which was released right before the Olympic Games in Tokyo in 1964. Based on the work of Academician Yoshiro Hatano (Yoshiro Hatano), a Manpo-kei device was created to make the Japanese more active. Today, the same device, only much more technological, we call a pedometer.

To see how effective 10,000 steps will be for losing weight and healthy for health (by the way, it’s about 8 miles), they needed to be compared with something. For this purpose, Mosley and Rob Copeland, a professor at Sheffield Hallam University, chose Active 10, a popular UK program that includes only three 10-minute walks per day at a fast pace. To participate in the study, workers from the plant in Sheffield, South Yorkshire, who wanted to increase their activity during the day, were selected.

Then the volunteers were randomly divided into two groups. The first group was to go 10,000 steps a day, and the second group was not counting the steps, but making three 10-minute walks during the day (only 3,000 steps). Can you guess what turned out to be more useful?

Despite the fact that the second group was obviously less physically active during the day, their training system was much more effective in terms of improving health indicators. “The Active 10 group really gained 30% more benefit from moderate to intense physical activity than the group of 10,000 steps, although its participants moved much less,” Copeland comments.

Researchers are sure that it’s all about the optimal combination of work on physical health without compromising mental health. That is, when we practice moderate training (this applies to both intensity and time), we expose our body to much less stress. Thus, just moderate physical activity will allow you to get maximum health benefits. Plus, it’s easier for us all to find time for three small walks than to try to reach the ideal in 10,000 steps. And this, judging from our own experience, is pure truth.

Image credit: Tylrande

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