For a modern and ordinary person, especially for a resident of a metropolis, a sedentary and stagnant lifestyle prevails over any physical activity. And constant travel by car or public transport replaces the natural and original form of transport: walking.
Walking by yourself is a fairly casual and simple concept. It is perceived by many only as a necessary effort to move.
However, scientists, doctors and those who closely monitor their health do not agree with this point of view.
This is because, according to the parameter of the benefits for health and well-being, the walk is placed on par with proper and healthy nutrition, sleep patterns and even wellness procedures.
It has been scientifically proven that, when walking, the muscles are put in a state of tone, without being subjected to heavy loads, time or effort. Practicing this without complications and convenient in many ways, it will be much easier for you to maintain and strengthen your health, obtaining vitality and good humor.
To do this, just walk.
There are many muscles and tendons in our body that somehow affect the ability to move and walk normally. This means that the weakness, atrophy and inferiority of any of them can lead to certain violations.
And by observing the rule of regularity and the duration of the walks, you are guaranteed to get an established muscular work and a better well-being.
Depending on many factors, for example, the pace and speed of the walk, the landscape and the way you walk, as well as the initial motivation to walk, it is possible to redistribute the load on the muscles and achieve a better result.
There are different types of walking:
- In its place – great as a cargo item. This type of walk should be combined with the movements of the arms and neck, so you can warm up the corresponding muscle groups.
- Normal walking – the easiest and most common way. It is enough to go for a walk, walk between 20 and 30 minutes around your house or in the park to get a completely healthy load. Even in such a simple exercise they involved the muscles of the back, hips and buttocks.
- Quick walk – faster pace without jogging. It is characterized by rapid breathing, which means an additional burden on the lungs and abdominal muscles.
- On the hills or stairs. With this option you have to be very careful. It allows you to significantly add load on the calves and thighs.
In case you want to achieve more significant results, lose weight or simply increase the load on other muscle groups, there are advanced types of walking.
The stimulating and improving influence of the march did not go unnoticed by scientists and doctors. This simple and effective lesson has been extended both among ordinary people who care about their health and among those who support an active lifestyle.
The popularity of walking for the prevention and promotion of health contributes to the appearance of special clothing and footwear, as well as other devices that facilitate movement. These can be special tracking sticks or applications and mobile devices that count the heartbeat, the distance traveled and the calories burned.
Nordic and other walks
What muscles work when walking? Even with normal movement, many muscles are involved, especially the musculoskeletal system. That is why walking and its various options are often used in the system:
- physiotherapy exercises
- Training of active professions, etc.
Walking has long been a full-fledged Olympic discipline. Although this point of view is more complex and is designed for a serious approach, at an amateur level it is available to everyone.
Due to the constant contact of the foot with the ground and the complex execution technique, this type of walk adds an additional burden to all the muscle groups that participate in the normal walk, as well as in the shoulders and all the muscles of the arms. And this, in turn, is an excellent help, not only to stimulate muscle mass, but also for those who want to burn extra calories.
This vision can be attributed to sports disciplines. A distinctive feature of skiing is the use of arm muscles almost to the same extent as leg muscles, because in addition to skiing, sticks are used to push the ground.
This winter version of the walk involves active flexion and extension of the body, work of the muscles of the arms and legs and high cardiovascular exercise. It is very important to choose the correct rhythm and control your breathing.
The seasonal specificity of the ski, the relatively high load and the complexity of its implementation limit the circle of people who are ready to practice such an exercise.
But if you are not afraid of stress, and the goal is to make the most of all the muscle groups of your body, regardless of the season, the next option is ideal.
In this embodiment, special rods are also used. However, the difference is that they are needed not so much for repulsion, but for support and a uniform transfer of pressure in the press, the back and the muscles of the shoulders and arms.
This allows you to burn significantly more calories, increase step width, increase stability and reduce excessive load on the feet, knees and hip joints, which is especially good for the elderly.
With this type of walking, the body works almost completely, all muscle groups are used, which also work with other types of walking, but at the same time the rods stabilize and balance the gait.
Nordic walking is one of the most effective types of natural therapies for cardiovascular diseases and the prevention of many other health problems. This exercise allows you to keep your muscles in shape, control your weight and provide a healthy cardiovascular load.
Like most of the previous options, this type of training is suitable for almost everyone, since it is simple enough to use and has no age, seasonal or other restrictions.
Regardless of the type or method you choose, the main muscles of the musculoskeletal system will be involved in any case. The heart, our most important organ, receives an intense load and trains.
With a moderate load, the heart muscle will be strengthened, it is better and more active to saturate the body with oxygen and beneficially affect the resistance in general.
For the effect of walking to have an effect, it is not at all necessary to sacrifice time, pay financial expenses or practice sports. Simply take a regular walk, hike to the parks, walk your four-legged pets and simply walk.
This activity does not require long training or special tools, but requires regularity and the desire to be healthy.