About the health benefits of walking, march and Nording Walking. Project and realization: Marta Szymańska, Kl. I F
Walking is the most natural and the simplest form of physical activity. It doesn t require special techniques, equipment, financial resources or a special place. The only thing you need is simply straight section of the route. It is a natural exercise and everyone can carry it out, regardless of age or Sports Level. Of course, the most important factor contributing to the physical activity is the enthusiasm and willingness.
Regular walking can entail surprisingly many benefits with relatively little effort. Here are the most important ones: For the whole of your body: It forces the muscles to regular exercise, which ultimately leads to effectively strengthens them. Allows for better control of body weight, so it is a great treatment for obesity and overweight. For your blood: Improves the quality of red blood cells (erythrocytes) are becoming more numerous, so that more efficiently oxygenates the heart and respiratory muscles, and the rest of the muscles become more efficient and more durable. Stabilizes blood pressure.
For your heart: It is a form of prevention of cardiovascular diseases, namely hypertension, ischemic heart disease, diabetes and other chronic diseases. Expands and improves the coronary network and the heart becomes more efficient. For your organs and bones: Improves the absorption of calcium in the body, so that the internal organs are in better condition and strengthen bones. This cause is better oxygenation of the body, with the result that the central nervous system operates much more efficiently. It helps to reduce bad cholesterol levels in the body, as it improves the condition of lipid metabolism.
We can also start a more brisk walk, which by analogy with greater effort will allow us to burn more calories. But it is not the only advantages of the physical activity.
10 healthy benefits of march : 1. Healthier heart. People, who are regularly marching rarely suffer for heart attack and stroke, have lower blood pressure and higher levels of good cholesterol (HDL ). 2. Lower risk of diabetes. Thirty minutes of walking every day makes the muscles become more sensitive to insulin. As a result, blood sugar is rapidly transported to the muscles and there burnt. Process lowers the blood sugar level, reducing the risk of diabetes and conductive to maintaining a healthy body weight.
3. Easier parting with addictions. Even a short walk helps to control the desire to inflammation, stimulating centers in the brain to improve mood and stimulating the secretion of hormones which are limiting the desire for a cigarette. Regular marches (preferably daily, for 30 minutes each time) gives a better chance for a definitive parting with addiction. 4. Slimming. The marches may be one (why not one?) of the elements of slimming fitness plan. Not only do they burn calories but also they reduce stress and help to contain hunger, which is an enormous relief for anyone who is on a diet. 5. Better concentration. Physical activity nourishes the brain, improves blood circulation, stimulates the formation of new connections between nerve cells. Regular walking can improve memory and concentration.
6. Less stress. The difference in energy before and after the marching is enormous, because the movement reduces stress and prevents depression. 7. More energy. The March results an injection of energy and improves the quality of sleep, which makes it the next day you feel more refreshed and ready for action. 8. Better resistance. Daily marches is a chance to avoid arthritis, macular degeneration and cancer. People who are regularly moving, increase their chances of health by up to 50%. 9. Perseverance. The march is the easiest type of physical activity, which significantly improves frame of mind. For this reason, people who are beginning regular walks have a good chance for don t resent this new habit.
10. Time for yourself. Hiking is also an opportunity to break away from responsibilities, the opportunity to rethink of many things or talk about with someone, if you do not choose to walk alone.
Recently more and more popular form of activity becomes Nording Walking. It is a combination of fitness walking technique repulsion from the substrate using a specially designed poles, which involves the skillful use of the upper half of our body during a brisk walk. It has of course numerous advantages through which more and more people practicing this sport.
Advantages Nording Walking : improves the overall efficiency of the body, allows for longer walks without much feeling tired leg muscles, relieves joints: jumping, knee, hip and spine, engages the upper parts of the muscle (trunk and arms), gives a lot of joy through the impact on the production of endorphins, a hormone of happiness, increases the mobility of the upper spine, relieving muscle tension around the shoulders, increases the creativity and efficiency of the brain, reduces stress hormones, prevents diabetes, strengthens bones and reduces the risk of osteoporosis.
For any of these activities you don t have to specially prepare, but there are several ways to walk was pleasant and brought the best results: You need to have boots on the flat, flexible sole and comfortable outfit, erect trunk and shoulder muscles relaxed, breath in with nose, breath of with mouth, vigorous pace, without unnecessary interruptions and stops, start walking no earlier than 2 hours after a meal, another meal at the earliest approximately 45-60 minutes after exercise, systematically increase the number of steps by parking far away from home or work, egress 2-3 stops before the goal, use the stairs instead of the elevator.
In conclusion, to our health advantage is any physical activity. It works alike on our body, health and frame of mind. However, If we aren t amateurs of sports, let's take care of it though, that in our lives were present at least regular walks, marches and their different variations such Nording Walking. This will bring great positive effects.
Thanks for your attention!
Bibliography: http://www.walkandmore.pl/walkandmore_poradnik.pdf http://lionfitness.pl/artykuly,18,10-powodow-domaszerowania,916.chtm http://www.nordicwalking-unity.pl/nordic-walking-zalety http://www.nordicwalking-unity.pl/nordic-walking