Routine
doing brisk walking for 30 minutes a day will give you the benefits of good
health to the body. Among them are the body fat will decrease, muscle strength
and endurance will increase, the heart and blood vessels growing smoothly, the
bones would be more powerful.
Racewalking
is defined as the activity of running that fast enough, but in contrast to
running. Walking fast, a distance of one kilometer can be reached within 12
minutes. To gain health benefits, we recommended to brisk walking for at least
30 minutes per day.
But
if it feels hard, there is an option that more easing. For example, by breaking
down the schedule of brisk walking exercise into three phases with each phase
taking the duration of 10 minutes. Most importantly, the main purpose to make
brisk walking as a regular activity is achieved.
This
is the benefits of brisk walking for the body
Brisk
walking has the benefit that does little for the body. Some of them there are
below:
• Improve Mood
A
study mentioned that brisk walking regularly can potentially improve mood. In
addition, this sport can also help overcome depression. Walk in the park
surrounded by greenery and fresh air that proved effective in providing a relaxing
effect, relieve anxiety, and can help to sleep better.
• Lower the risk of dementia
The
activity runs, good fast or relaxed, done regularly can improve blood flow to
the brain and lower the risk of vascular disease. According to the research,
even walking regularly can lower the risk of developing dementia and help
maintain brain function in old age.
• Maintain heart health
Walking
is also good for maintaining heart health. In addition, brisk walking is also
beneficial in helping to control blood pressure and reduce cholesterol. Both of
these conditions are all factors that enlarge the opportunities of a person
affected by heart disease and stroke.
• Prevent or control diabetes
Brisk
walking between 20-30 minutes a day can help lower blood sugar levels. In addition,
brisk walking is done on a routine basis are also likely to get an ideal body
weight. The second thing is an important aspect in helping prevent and manage
diabetes.
• Preventing osteoarthritis
The
activity of walking is a great form of weight training for muscle and bone.
Walking is also a positive activity that is able to help keep cartilage stay
healthy. This is useful in order to prevent the occurrence of weak bones or osteoporosis. Activities that are
performed on a regular basis is also useful to prevent aging-related diseases in the form of joint pain, swelling, and
stiffness, which we call with osteoarthritis.
• Reducing the risk of cancer
Regular
exercise including walking accompanied by healthy living patterns turn out can
reduce the risk of someone getting cancer, such as breast cancer, colon,
prostate, and uterine cancer. Benefits of brisk walking as a cancer prevention
is associated with reduced inflammation, the immune system stronger, as well as
the repair of body metabolism which can inhibit the growth of cancer cells.
In
order to do this Road Fast do no harm
Do
any exercise should be done with the proper way in order to minimize the risk
of injury. Therefore, do some of these things before doing brisk walking.
•
Select the right clothing and shoes
In
order for the road fast the more optimal, choose the right shoes to protect
your feet. Besides shoes, clothes used recommended tailored to weather as well
as the conditions and the comfort of the wearer. If exercising outdoors at
night, preferably wear brightly colored clothing or reflectors to make it
easier for other road users know of your existence.
•
Select a route that is safe and convenient
Choose
a good location, comfortable, safe, and quick way to do it. Always pay
attention to the fields or roads to avoid injury or hurt. Avoid hollow, uneven
streets, unfriendly weather, or place too crowded so this activity is running
optimally.
•
Warm-up
Before
the road quickly, preferably doing enough warming at least 5-10 minutes. This
is helpful for muscle warm-up prepares the body doing the activity and avoid
injury.
•
Cooling
When
the road is fast approaching the end, reduce the intensity of this sport by
doing the stroll. A relaxing stroll during the 5-10 minute can help muscles
that last heat into the cold.
•
Stretching
Do
the stretching after you have finished doing the cooling. If you prefer to do
the stretch before the road fast, don't forget to do warm up first.
Brisk
walking is an activity that is cheap and easy to do. In addition, this activity
is also a minimal risk if done right.
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