Hippocrates himself said that walking replaces a person with the most effective medicine. And this is not a complete list of what can be achieved through regular walks.
We present 10 positive results that can be achieved by devoting only 30 minutes a day to walking in the fresh air.
10. An increase in lung volume
Walking helps to increase the flow of oxygen to the lungs, thereby contributing to an increase in their volume, thereby improving the endurance of the body as a whole. In addition, this exercise helps to reduce the concentration of toxins in the blood. With the help of such a breathing exercise, it is possible to combat the negative manifestations of certain pulmonary diseases.
9. Improving the digestive tract
The scientific rationale for the use of accelerated walking therapy to improve the digestive tract is to stimulate the blood supply to the digestive system during low-intensity work. During easy walking, the secretion of gastric juice increases. And heavy physical activity, such as fast running, on the contrary, has the opposite effect. This is due to the process of redistribution of blood - during a fast run, a narrowing of the vessels of the gastrointestinal tract occurs, and accordingly the blood flow to its departments decreases.
8. Improving vision
At first glance, it may seem that the visual organ does not have a close anatomical connection with the legs, but scientists have proved that walking positively affects the condition of the eyes. Firstly, regular walking helps to reduce the manifestations of glaucoma (persistent increase in intraocular pressure). Secondly, deep and rhythmic breathing helps to relax, thereby relieving visual fatigue.
7. Calming and uplifting
Daily walking helps to combat stress by stimulating blood circulation, so that the body's tissues will be provided with oxygen and essential nutrients. In addition, walking has a stimulating effect on nerve receptors, due to which the secretion of stress hormones is significantly reduced. Measured deep breathing while walking also helps to calm down and focus your inner energy on positive emotions.
There are scientific studies where empirically proven the beneficial effects of regular walks in the treatment of depressive conditions. Psychiatrists also recommend walking as a method of coping with spleen. Therefore, if you feel any depression of spirit and inexplicable sadness, then just walk in the fresh air, and very soon you will feel much better.
6. Positive changes in the brain
The breathing exercises that a person performs while walking prevent the development of dementia (senile dementia), reduce the likelihood of Alzheimer's disease and help stabilize the emotional background, since a significant amount of endorphins, the hormones of joy, enter the bloodstream during a walk. Also, walking in the fresh air favors the saturation of brain cells with oxygen and stimulates mental activity, thereby increasing the intellectual level.
5. Strengthening bones and joints
With age, the bones lose their elasticity, which makes them more fragile. But if you devote no more than half an hour to walking every day, then you can strengthen the bone tissue. Hiking prevents the loss of bone elasticity, thereby reducing the likelihood of developing osteoporosis and impaired bone integrity. Systematic walking is also the prevention of inflammatory diseases of the joints and the occurrence of dystrophic changes in them.
4. Improvement of the pancreas
Recent studies have shown that walking slowly is much more beneficial for patients with diabetes than running. During the experiments, it was found that if a patient suffering from diabetes mellitus devotes half an hour to walking every day for 6 months, then his glucose tolerance increases by 6 times.
3. Prevention of heart disease
Even with complex diagnoses, such as angina pectoris or myocardial infarction, dosed physical activity is included in the complex of rehabilitation therapy. If the disease is at an initial stage, then walking in moderation can be an effective prevention of disease progression.
Healthy people, regularly engaged in walking, train their heart muscle. This is due to the fact that with dynamic walking, working muscles need more oxygen and nutrients, so the heart begins to contract even more intensively.
However, the burden for patients with heart disease should not provoke heart pain, arrhythmias, or shortness of breath. Otherwise, such activities will be harmful.
2. Maintaining muscle tone
Devoting 30 minutes of walking every day, a person maintains his muscle tone and prevents the development of obesity in himself. If you are not close to exercising in the gym with weight lifting, running or swimming, then you can replace such exercises with walking. And if you walk uphill, the effect of it will be even more effective.
1. Getting rid of back pain
Daily walks will help in the fight against back pain. This form of physical activity is ideal for those to whom other types of strength exercises are contraindicated. Walking is an exercise with a small degree of shock, so it does not bring the same discomfort as running. It also stimulates the active circulation of blood in the spine and improves its flexibility.