Thursday, February 28, 2019

The Benefits of a Morning Walk

The Benefits of a Morning Walk

When you are going for a walk, a lot of oxygen enters your body through the nasal cavity. This oxygen that is obtained in the early morning is also a very useful source for obtaining the overall amount of energy for your body. This energy obtained through this oxygen is also very beneficial for the joints of the bones. Walking is a great activity to have good physical and mental shape. And you may think that it does not have many benefits or that you will not see a lasting change, but it is not so!

Before going for a walk in the morning, take the following precautionary measures carefully:

Before going out for a walk in the morning, make sure you have not eaten anything during the last hour. Digestion of ingested food requires a great deal of energy from the body for its proper and complete digestion. Do not exercise immediately after eating heavy foods, this will ruin the digestive configuration. Juices and fruits are considered good because they do not affect the stomach or digestion.

There are some people who can not walk in the morning. They can do it if they have time in the afternoon; although the air is much cooler in the morning, it can also be done.

1. Simple and free exercise.

Some people do not go to the gym because of the high cost of a subscription or a busy schedule. In this case, the usual walk in the fresh air can help out. For this activity, you do not need to buy special shoes or clothes, remember an exercise program and follow a strict diet. In addition, walking has virtually no contraindications. You can do it absolutely free of charge and in the intervals between the main tasks. 2. Walk for energy all day.

2. Walk for energy all day

Many experts claim that early morning walking energizes a person for the whole day. If possible, it is recommended to get to your work on foot. This allows the body to be saturated with oxygen and normalize blood flow in order to function better throughout the day (especially for brain activity). In the morning any physical activity will be useful, but a walk is one of the most accessible options.

3. Sound Sleep

 Adequate physical activity during the day helps people sleep at night better and stronger. One way is to walk before bed. The body during walking can get tired enough, and the abundance of oxygen reduces the concentration of carbon dioxide in the blood and soothes the nervous system well. Sleep after walking becomes stronger and healthier. It is important to go to bed at the same time. According to research, uncomplicated exercise approximately one hour before sleep also contributes to the fight against insomnia.

4. Weight Control

 Regular walking helps to maintain normal body weight, avoiding the accumulation of excess fat. This is especially useful in combination with a well-balanced diet. Experts in the field of proper nutrition assure that with a healthy diet and daily walks in the fresh air (at least 45 minutes) you can lose weight much more effectively. Walking can increase heart rate and burn calories for weight control.

5. Prevention of Oncology

 A healthy lifestyle reduces the risk of developing oncology. Many doctors recommend morning walks as a form of physical activity for the prevention of cancer. Studies have shown that daily brisk walking (30–60 minutes) reduces the risk of breast cancer, especially in middle-aged women. This walk helps to normalize the balance of the ratio of estrogen metabolites, which protects the body from the pathological activity of cancer cells. According to another study, such moderate exercise as walking, easy running, morning exercises can reduce the likelihood of developing colon cancer.

6. Prevention of diabetes

Regular exercise and walking, including burning glucose, which leads to the effective use of insulin. This, in turn, improves blood sugar levels and helps prevent or control diabetes. Those who suffer from this disease will benefit even a simple morning walk or taking about 10,000 steps a day. This can increase insulin sensitivity and reduce body mass index by about 1%. In addition, walking lowers blood pressure by accelerating blood flow in the body - an important condition for combating hypertension.

7. Strengthen Muscle Daily

 Walking strengthens muscles throughout the body, especially in the area of ​​the feet, legs, knees, pelvis. If you actively work with your hands during a walk or use the practice of Scandinavian walking, you can also strengthen your arm muscles. Every day such practice develops endurance, allows you to engage in physical activity for a long time without a sense of fatigue and harm to health.

8. Improving cognitive functions

 A dynamic morning walk has a positive effect on brain activity, improving its cognitive functions. In the process of walking, blood flow and oxygen delivery to the brain normalizes, which is directly related to its vigorous activity. After a walk, a person becomes more focused, attentive, he remembers better and thinks faster. Experts say daily exercise reduces the likelihood of developing dementia.

9. Walking to deal with stress

 When a person walks, enjoying the fresh air and views of nature, he is easier to cope with stress and increased anxiety. Walking has a beneficial effect on the mental state of people, helping to cope with despondency, depression, anger, and other negative feelings. Under the influence of oxygen and sunlight, a person's mood rises, breathing and heart rate normalize. In such conditions, the brain is easier to produce happiness hormones - endorphins. Therefore, the walk can be called a natural antidepressant.
One of the benefits of a daily walk is the improvement of our cognitive functions. The brain oxygenates and relaxes, gets new stimuli. Thus, it receives greater blood supply and favors the synthesis of endorphins (the well-being hormones).

If we are constant and we do it every day, we will noticeably improve functions such as attention, memory and the processing of information. Sometimes, we fall into a strict routine in which monotony affects our performance and motivation. Going out to walk puts us in touch with nature or with the city, this way we activate our heart and our brain. Few things are so rewarding.

10. Cardiovascular support

 Another advantage of walking is maintaining a healthy heart and blood vessels. About half of the world's population suffers from various diseases of the cardiovascular system. That is why it is important to take care of the heart and ensure proper conditions for its operation.

11. Enhance immunity Regular

Walks in the fresh air well influence immunity. Researchers believe that thirty-minute daily walking helps to increase cytotoxic T-lymphocytes, which destroy cells damaged by viruses and bacteria. For postmenopausal women who have weakened immunity, it is recommended to walk more often in the fresh air in order to strengthen the body's defenses.

12. Prevention of osteoporosis in the elderly

 People Walking is good for strengthening bones, improving their health and increasing bone density, especially in women in adulthood. Walking is good for maintaining healthy joints and preventing the symptoms of arthritis. The sooner a person starts the habit of daily walking in the fresh air, the better his sense of balance will be developed and less likelihood of osteoporosis in old age.

13. Exercises for the beauty of the legs.

 walking strengthens the muscles of the whole body, but especially the legs. Due to such a regular load (when climbing stairs or uphill), the lower leg, knees, and buttocks are trained well. But it is important to pay attention to the correct position of the body when walking: no need to slouch or lean over only one side. It is recommended to relax the shoulders, straighten the back and tighten the abdomen.

14. Increased Vitamin D Production

 In the early morning or after work, mild sunlight helps to increase the production of vitamin D in the body. It is important for healthy skin and bones. In addition, sunlight improves mood and increases the reserves of internal energy.

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