Did you know that half-hour daily walk to drop the risk of premature death in 30 per cent?
Those who have not exercised before benefit the most.
Walking is an effective medicine and preventative treatment for many ailments.
Half an hour a day is enough.
Read more: Top University Harvard Researchers: This is the best workout in the world
A half-hour walks per week spent on about 1 000 kilocalories of energy.
Jari Parkkari, a docent in sports medicine at the FAQ Institute, says that the benefits of walking always increase to 2,000 kilocalories a week.
- This means that if you walk for an hour every day, the benefits of exercise increase linearly, but even half an hour is enough to achieve significant benefits.
When walking, the heart rate zone is optimal
When you exercise in a heart rate range of 90 to 140, exercise lowers the risk factors for most diseases.
According to Parkkar, the heart rate zone for walking is just optimal.
- According to the study, 68% of walkers have a heart rate between 90 and 120, and uphill it rises to 140.
If you take the sticks with you, your heart rate will increase by about 5 percent.
When the study compared the injury risks of 42 different forms of exercise, it was found that walking is one of the safest forms of exercise.
- There were 1.2 injuries per thousand walking hours, while in football, for example, there were 7.8 injuries.
Gardening, swimming and dancing were still a little safer sports, Parkkari says.
Studded shoes and a reflector are the best life insurance
In winter, walking can be dangerous, and many skip walks in slippery weather.
The solution can be found in studded shoes, which are available cheaply.
- Stud shoes and a reflector are the best life insurance for slippery weather.
In Nordic walking, the risk of injury was found to be slightly higher (1.7 per 1,000 walking hours), so it is not advisable to secure only poles in winter.
After half an hour's uniform walks on the street and begin to satiate the body gets used to the movement, you should head to more challenging routes, such as the forest and paths, as well as condition of the stairs.
- Walking in nature is the best exercise for the brain.
It maintains and restores the brain, which is important for a modern person accustomed to rapping a cell phone.
Constant staring at the screen is really consuming for the brain - it’s like burning a candle from both ends and may increase your risk of dementia and Alzheimer’s disease.
Younger people notice the benefits of walking, for example, in that they begin to sleep better.
In the elderly, exercise improves functional ability and maintains self-efficacy. Photo: Vesa Moilanen / Lehtikuva
Parkkari recommends walking for people of all ages and sizes.
- It's never too late to start.
Younger people find the benefit in starting to sleep better.
In the elderly, exercise improves functional capacity and maintains self-efficacy.
He hopes that middle-aged men in particular will be excited to walk, even together with his wife.
- Many don't leave because wives have so much to do.
A man gets stressed when he imagines that he has to solve all those things and problems.
But no need.
Enough to understand, Parkkari grins.
All of this half hour daily walk
Ability to function and be self-sufficient: Living at home is possible for longer when the risk of fractures and falls is reduced by walking.
You can also walk at home if you are not afraid to go out.
The risk of Alzheimer's disease is reduced: If you walk half an hour a day in middle age, the risk of Alzheimer's disease drops by 60 percent.
Walking also benefits a considerable amount of those with a risk gene.
The risk of type 2 diabetes is reduced: Muscles use the energy that accumulates in the body, which reduces insulin resistance.
In metabolic syndrome (middle body obesity, high blood fat levels, low HDL cholesterol, high blood pressure, and elevated blood sugar), walking has a beneficial effect.
The risk of diabetes is reduced by up to 60 percent when you increase exercise and get 5 percent off middle body fat.
Reduced risk of coronary heart disease and stroke: (see section 3)
Low-grade, chronic inflammation is reduced: Low-grade inflammation is a risk factor for many public diseases.
Low-grade inflammation and being overweight go hand in hand and immobility is one of its big risk factors.
Fat Burns Effectively: A walking study found that 8 percent of abdominal and upper arm fat folds left within 20 weeks of subjects walking for an average of an hour a day.
However, exercise is not a very effective way to lose weight in the long run.
Heart rate drops: Your heart rate slows down by 5 beats per minute with regular walking.
The change will take place in a few months.
As your heart rate drops, the economy of exercise improves, oxygen consumption is significantly less, and the body is less stressed, which saves the body and slows down the aging of the body.
Blood pressure drops: According to the study, moderately high blood pressure drops by as much as 5 mmHg as early as about two months after starting endurance exercise.
Metabolism accelerates slightly: With age, muscle mass decreases, basal metabolism slows down, and fat begins to accumulate in the middle body, even if you live in the same way as before.
Walking maintains muscle mass, especially in the legs, and thereby increases energy consumption.
Stress relieves and mood improves: Especially in nature, moving improves the well-being of the mind.
The effect also comes through the fact that walking improves sugar metabolism.
Impaired sugar tolerance when you increase depression, gain weight and in a man also lowers testosterone levels.
Cholesterol levels improve: In a walking study, good cholesterol HDL rose 5 percent on average in an hour of daily walking.
Good cholesterol cannot be raised with medication, but exercise improves it.
If bad cholesterol is elevated and there is a hereditary predisposition, medication is a much more effective treatment than exercise.
The quality of sleep improves: When you walk no later than a couple of hours before going to bed and then take a cold shower, falling asleep is easier and sleep is better.
the risk of premature death falls: A half-hour daily walk in the risk of dying prematurely dropped 30 percent.