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The easiest way to strengthen your current fitness is through exercise... Yes, go for a walk.
Here is an article in which we start simply as an activity called walking. It is the simplest and best physical activity that is free. You don't need expensive equipment either. You can do it anywhere. There are no restrictions, whether you are in the city, village or forest...
There are many benefits of walking and we will list some of them later, but with just the activity of going for a walk, you can improve your overall health and solve the problem of cold feet and hands.
Walking is man’s best medicine. – Hippocrates
In today's modern age, people use their legs less and less. Ironically, we have never traveled longer distances. Also, the lifestyle has never been faster than today.
Only when I imagine a bigger city, it's a madhouse with cars more than people, various taxi services, buses, and food deliveries on bicycles that fly like crazy to not be penalized for being a few minutes late.
Children and even adults are increasingly using electric scooters that drive like a rocket and you have to be careful that someone doesn't crash into you.
And that's just the beginning. Jobs are more and more like online jobs where people don't even leave the house all day. I know some of my close friends and I think you do too.
Maybe in the future, we won't need legs at all!
SOME INTERESTING FACTS ABOUT WALKING
How much did our ancestors walk a day?
Male and female hunter-gatherers would normally take 16,000 to 17,000 steps.
How much do we walk today on average?
Well, on average, we hardly walk about 4000 steps a day.
How much do researchers think we should walk a day?
We are not physically strong anymore like our ancestor were, so we do not need to look up to them and their daily steps. Researchers believe that we should take about 10,000 steps a day.
How should we walk?
Ideally, you should start with a basic check-up with your doctor, such as checking the musculoskeletal system and checking blood pressure and lung capacity. This is especially important for people who have chronic diseases and people of old age. You should start walking moderately with a shorter duration of walking. For example, walking three times a week. You can walk for fifteen or twenty minutes and gradually increase it. By slowly increasing it over several weeks, you can get to walking every day for half an hour, which researchers consider to be ideal.
What types of walking are there?
There is easy walking, moderate and brisk walking, treadmill walking, hiking, Nordic walking, and many others. Everyone chooses the activity they like and, of course, according to their health and fitness. It is important to note that for health, and physical and psychological well-being, moderate walking for half an hour a day, a couple of times a week is enough. So walking is simply and naturally arranged in us through evolution. It can improve us physically and mentally and it is good for the body and mind.
Surprising Great Benefits of Walking
A walk of just half an hour raises our mood.
Raises the level of creativity
Improves concentration
Increases the flexibility of our joints
Stimulates the building of our bones and prevents osteoporosis
Supplies all our tissues with oxygen
Improves digestion
Improves blood circulation, the problem of cold feet and hands
Lowers the level of bad cholesterol
Our bodies were created and designed for movement (blog post), but unfortunately we move less and less and risk various diseases. I don't think we should be like our ancestors. Walking and hunting all day long is a thing of the past, but at least we should move more and find an optimal dose of weekly activity.
One important additional note!
I have problems with flat feet and my feet would hurt from walking too long. I solved this by visiting an orthopedic clinic and I regularly wear orthopedic insoles in my sneakers. Visit an orthopedist, scan your feet and, if necessary, make orthopedic insoles that protect your feet perfectly. The problem of flat feet can cause pain in both your knees and your spine!
Final Tips
Find someone who also wants to walk, walk together, socialize, and exchange experiences. You can also get a dog, you walk him and he walks you. Walk more in parks and nature, it calms the mind. Sometimes go uphill if you are able. It strengthens the muscles and creates endurance and overall body fitness.
Create a walking routine. An activity diary or Weekly Planner (advertising link) can help in which you write down your daily activities, including walking.
Track the number of steps per day with a smartphone or, even better, with this simple
Smart Watch (advertising link), easy to carry on hand.
And, of course, use quality light sneakers that are made for walking or running.
The wrong shoes can lead to pain or injury so this is important. See these tested quality Running Shoes (advertising link) that I also use, and be ready to plan your next sport activity; walking.
This post is for informational and educational purposes only. This post should not be taken as therapy advice or used as a substitute for such. You should always speak with your therapist before implementing this information. Thank you!
👉 If you know someone who wants to be more active but is unsure where to start, is struggling with motivation, or is just curious about healthy living facts, share this with them. Let's inspire each other!
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Thank you for sharing this post.
Well done.