In one of my previous articles, I used science to dispel the myth about the recommended 10,000 steps a day – the famous number you all know you should reach for a healthy life.
My message was that when choosing walking as a physical activity, there should always be an individual approach. It is very important to take into account the peculiarities of age and health, so that the harm does not outweigh the benefits. I also promised to return to the topic of walking and share with you some recommendations on how to make this activity not only enjoyable, but also extremely useful.
I’ll start with one general recommendation: instead of focusing on the number of steps, it’s better to focus on their quality. You can do this by following these 10 golden rules for a healthy walk:
- First you need to prepare your body for walking. Any physical activity should be performed on warm muscles. Therefore, before you start walking, make a couple of movements with all parts of the body (head, neck, shoulders, arms, torso, pelvis, legs, feet).
- Choose comfortable, breathable flat shoes. They should not hamper your movements and rub your legs. Be sure to wear socks from cotton or wool (but not synthetic). Comfortable, well-fitting walking shoes will help avoid foot injuries and allow you to walk for a long time without feeling tired.
- An ideal place for walking is soft ground or forest park trails. Walking along such paths, firstly, is pleasant, and secondly, it is safe. Intensive walking on hard surfaces increases the load on the knee joints and spine, which is not very good for people with musculoskeletal problems.
Thus, walking on soft ground will bring you only benefit and pleasure.
In addition, proper walking technique means that the walker is looking forward, not down. This is only possible on a safe walking route without any surprises. A familiar track also allows you to correctly calculate your power and avoid overexertion.
- Walking is useful regardless of weather conditions and at different times of the day, but this should be done either 1.5–2 hours before meals, or the same amount of time after meals. Overweight people are advised to walk on an empty stomach. You can walk after eating, but in this case you should start with a slow step, after an hour move to a faster pace, keeping it for 30-60 minutes.
- To choose the right walking pace, it is necessary to take into account such individual characteristics as age, health status, level of physical training.
Slow walking. The speed is 2.5-3 km / h, which is about 60-70 steps per minute. It is indicated for patients who have had a myocardial infarction, and those who are prone to angina attacks.
Average walking. The speed is 3-4 km / h, which is about 70-90 steps per minute. It will be useful for people suffering from diseases of the heart and blood vessels.
Fast walking. The speed is 4-5 km / h, which is approximately 90-110 steps per minute. It is useful for all people who do not have health problems.
Very fast walking. The speed is 5-6 km / h, which is approximately 110-130 steps per minute. It has a pronounced training effect. It is difficult for an unprepared person to maintain such a pace of walking for a long time.
- People without special health problems should focus on the pace of walking, but the elderly and those recovering from illness – on its duration.
- For greater efficiency of walking, you need to monitor your breathing. It is recommended to breathe only through the nose; the rhythms of walking and breathing should match each other. With an increase in the pace of movement, it is necessary to ensure that there is no shortness of breath and, if possible, do not stop breathing through the nose.
- Monitor your heart rate and fatigue levels. Compared to a calm state, a normal walking pulse can increase by 30-40 beats per minute.
- It is not recommended to take long breaks between walking. This slows down the pulse and relaxes the muscles.
- Last but not least, it should be borne in mind that the basic principles of healthy walking are the same as in any other form of physical activity – regularity and gradualness.
Walking is the easiest and most accessible activity that does not require special equipment and training. It is also the only type of physical activity that has no contraindications and can be recommended for people of any age.
The healing effect of walking is explained by the fact that 90% of the muscles of the body are involved during movement.