Walking and Health

Is walking free and easy way , but one of the easiest ways to become more active person and less weight and better off from a health point of view .Walking is not seen as a form of aerobic exercise only lightly ; while walking is ideal for people, of all ages and fitness level they have, who want to be more active.It has been shown that walking regularly reduces the risk of chronic diseases, such as heart disease , type II diabetes , asthma, stroke and certain types of cancer.Here we present a guide to increase the amount of walking done by a person every week , and achieve maximum health benefits. 
Before you start
 All that a person would need equipment actually is a pair of shoes. Whether ordinary shoes or sports shoes , Valmqpol is to be comfortable , and provides sufficient comfort for the feet , and does not cause the emergence of bubbles in them .Should wear appropriate loose and allow freedom of movement ; choose the thin clothing instead of heavy and thick .If a person wants to go to work on foot , he can wear normal work clothes and comfortable shoes only.But if the hiking , you may need to take with him a little bit of water , light and healthy meals , and an additional cover , generous and protective of the sun, and sun hat ; into our all carried in a small bag on the back.When Baltaud starts to walk longer distances on a regular basis , may need to buy a windbreaker and rain boots for walking in the ways walker more rugged . 
Starting to walk
 Should start walking slowly and try to strengthen the system of walking gradually. To get the health benefits of walking , it must be in the form of antenna moderate - intensity activity , in other words , it must be gait faster than a walk.The practice of Antenna moderate intensity exercise means that this person walking fast enough to increase the heart rate and cause sweating . There is only one way to find out if a person makes an effort moderate intensity , and if he was still able to speak , but could not seeks favorite Onchodth .A person should try to walk by 10 thousand steps a day . Most people walk - in any way - between three thousand and four thousand steps a day ; therefore , access to a number of ten thousand step is not as hard as it may seem.If the person was able to walk quickly for just two minutes at the beginning, this is a good thing . But, no one should straining himself on the first day .A person can be based divided into sections, where up for each section to 10 minutes, as long as it being this strongly moderate.You should start walking slowly at a time, then more than walking pace gradually. After a few minutes, trying to walk a little faster when it is ready for this .At the end of the walk , we must slow down the pace of person walking gradually in order to calm down . And end walker make a few the light Tmttih movements , which will help to improve the flexibility it has.Every step Amchiha the person is calculated to him , it is a walk to the shops or to work, to walk with a friend or in a structured gathering of people.Maintain motivation 
To become a walking normally
 The easiest way to walk more is that we make from walking normally . It must think of ways to incorporate walking into our daily routine. For example, mention the following : the allocation of part of the trip to go to work and make them walk . Go to the shops on foot . Use the stairs instead of the elevator . Not to use the car in the nearby walks . Go to children walk to school . Walking with a friend on a regular basis . Do with family or friends after dinner.Diversification in walkingAnd by adding a new variety of types go on foot . It is not necessary to travel the person to the countryside to find that there is a space suitable for Amchiha ; where it became towns and cities are now offering places enjoyable customized for walking include gardens, walkways folk heritage , terraces adjacent to the channels of water , sidewalks on both sides of the river, public gardens, woodlands , meadows , nature reserves . 
Join a walking group
 Longer walking in a great way to start walking , and make new friends, and stay in a state of motivation to walk .Setting a specific goal in order to access itOne can walk thousand step in about ten minutes. The tool is now available to calculate the number of steps , which is a fun way to keep track of the process of walking, can be used at the beginning of the walk, and then calculate the additional steps in order to reach a specified amount of steps , such as 10 thousand step on a weekly basis .