Exercise is a good habit that most doctors recommend regularly doing every day. Unfortunately, not everyone can skip work to make time for exercise. However, do not worry, even if you are a busy girl, you can still exercise by gentle exercise, that is walking.
BENEFITS FROM WALKING
- Improve brain
- Increased lung volume
- Prevent cardiovascular disease
- Calm mind
- Improve the digestive system
- Train leg muscles
- Increased flexibility for bones and joints
- Change in body weight
- Relieve back pain
- Reduce venous insufficiency
HOW WILL THE BODY CHANGE WHEN I WALK 10,000 STEPS PER DAY?
According to a study by the American Medical Association, the number of 10,000 stems from the marketing strategy of a pedometer company in Japan. At that time, this device translated from Japanese means “10,000 steps”. Although there aren’t many specific recommendations on the exact number of steps you need to take each day, health experts recommend taking at least 30 minutes a day for walking. So what happens to the body when you walk 10,000 steps a day?
AFTER 1 DAY
According to Darria Long, a professor at Tennessee Medical University, after a 1-day walk of 10,000 steps, you will quickly fall asleep better than regular days. However, since it is the first day of physical activity, you may feel some soreness in some muscle areas the next morning.
If you want to reach your goal on day one quickly, listen to advice from John M. Giurini, director of the Department of Surgical Surgery at Beth Israel Deaconess Medical Center in Boston. According to him, you should choose shoes that fit your feet to make the walking process more comfortable.
AFTER 1 WEEK
Increasing your physical activity for a week can produce a variety of beneficial hormones. These hormones not only help you lose weight but also increase blood flow to the brain and other parts of the body. The combination of physical activity and proper sleep contributes to improved memory and helps keep your mind awake and focused. However, according to Professor Darria Long, this depends on the time you walk in the day. If you walk in the afternoon, you will feel your body consume more energy than at other times.
AFTER 1 MONTH
At this time, walking 10,000 steps has become a healthy habit in daily life. You will no longer get aches or pains after every walk, but instead, feel relaxed, health improved markedly. According to many studies, people with daily walking habits tend to eat less fat and lose weight faster.
AFTER 6 MONTHS
Six months is a long time for you to get many health benefits from walking. As this discipline is almost a daily routine, your cholesterol, sugar, and blood pressure levels will become more stable.
How to walk 10,000 steps every day?
GO TO THE LADDER
Stairs are handy tools that make it easy for you to make 10,000 steps a day. If your home or workplace has stairs, don’t be afraid to train yourself up and down every day.
GO TO A WALK IN BREAKING-TIME
No matter how busy your work is, every day, don’t forget to spend time relaxing your eyes and mind in the middle of the hour. Maybe every 2 hours, you get up to walk and drink a glass of water. This habit is both good for your health, and your skin and eyes are always healthy.
If you are a little more diligent, after coming home from work, you should try to take a few walks around the place, while walking and breathing relax. Thus, 10,000 steps a day will not be a difficult thing for you.
THE WAY OF TRAVELING RIGHT WAY
For walking to be the best for your health, you should be aware of proper walking techniques.
- Before starting to walk, take a 2-3 minute interval to warm up your body.
- When walking, pay attention to keep your back straight, not leaning forward or leaning back excessively because this will adversely affect the spine.
- On the other hand, when you walk, you should let your knees straighten forward. When touching the ground, let the heels touch first and then the soles of the feet and toes.
- To help keep your body fit and healthy, you can incorporate arm movements during your walk for more calories. As you walk, bend your elbows and bend your arms slightly forward.
Things to keep in mind when walking
- Choose the right shoes
- Increase the tempo with time
- Stride short and evenly
- Relax the spirit while walking