Recently, when I was resting in the city of Gomel, I went toThe entrance of the house where she was staying pressed the elevator call button ... and the elevator did not respond. This in itself was surprising to me, but even more I was surprised when I was able to climb to the fourteenth floor without fatigue.

A few months of daily walks were not wasted!

Why walk?

? Regular walks with a quick step are trained withCardiovascular system, help to reduce pressure, control weight, reduce the risk of developing type 2 diabetes, reduce the level of depression ... this list can be continued for a very long time.

Additional physical stress is necessary for a modern urban resident who spends too much time without moving.

In her broadcast »Health» Elena Malysheva told that running can be dangerous for a person over 35 years old because of the threat of damage to the intervertebral discs.

I'm only thirty, so I honestly admit: I walk because I do not like to run.

Motion

At a step, the leg falls on the heel, rolls over the middle of the foot to the toe and is pushed away from the ground by the fingers - the stronger the push, the faster the step.

The back is straight, the trunk does not deviate either forward or backward, the lower abdomen is drawn in, the shoulders and neck are relaxed, the sight is directed forward, the head is stretched upward.

With very fast walking, it's better to bend your arms at a right angle, the palms are relaxed; Bent arms move forward and backward along the sides from the trunk parallel to each other.

stroll

You need to start the walk with a warm-up. The simplest workout is five minutes walking at a calm pace. After the warm-up, stretch the calves, the front and back surfaces of the thigh, and the lateral extension of the trunk.

An intensive part of the walking can be done at the same pace or alternating walking at an average pace and accelerated, which is especially convenient for beginners.

After you make a hitch, that is, for a few minutes, walk calmly, at the very end - stretching the involved muscles.

I usually do a workout (walking on the spot, mahiFoot) and stretching to the exit on the street, a walk begins with a slow walk (five minutes to the park), I return the same way at the usual quiet pace, and at home - the final stretch.

Equipment

Soft shoes with a flexible sole, especially in the bow. Socks that absorb moisture well and do not squeeze the ankles.

With intensive work of muscles, a lot of heat is allocated, so dress for a walk is slightly easier than usual, or put on a sweater on a buckle that can be removed if it gets hot.

Time and place

Optimum - 40 minutes a day five times a week at a pace of two steps per second. Walking for 15 minutes twice a day brings as much benefit as one 30-minute walk.

Walk better on a soft surface (turf, trampled paths in the park, a treadmill at the stadium). If this is not possible, then at least choose shoes on a thick elastic soles.

In bad weather, you can walk at home. Turn on your favorite TV series and take charge, alternating step in place with wide steps to the side, walking forward and backward, add hand movements to the sides and up, claps.

And smile, at least inwardly, - the road to health can not be sad.