Daily walks are a good way to enjoy health and vitality for a long time - says the orthopedist Urszula Zdanowicz. Walking is a very natural form of movement for humans, it is reminiscent of the Day of Lazy Walks, which falls on June 19.
During the pandemic, many of us reduced our physical activity significantly. This results in weight gain and a decline in fitness. Walking is a good way to get it back.
“The human body was made to be in constant motion. Walking or walking is therefore the nature of man as a biological being "- emphasizes Urszula Zdanowicz, a specialist in orthopedics and sports medicine from the Carolina Medical Center, quoted in the press release sent to PAP. In the past, it was physical fitness, movement and good condition that guaranteed survival, the specialist explains.
However, technological progress, the development of civilization, and modern inventions that make life easier have caused us to move much less. What's more, in modern times, unlike in historical times, in order to survive - most of the time you have to sit. It is required, for example, by the style of our work, commuting to it, the need to move quickly.
"There are several ways to change your habits, despite your sedentary lifestyle, and introduce exercise into your day," says Zdanowicz.
According to her, it is worth choosing a walk in every situation where it is possible. For example, if we commute to work by car, we can park a little further to reach the office on foot, instead of the elevator we can go up the stairs. If we use public transport, we can get off two stops earlier. "In the afternoon, instead of a couch and a TV set, let's go for a walk to the park or a nearby forest" - says the specialist.
In her opinion, it is not only worth taking a walk, but "you must". “Let's not treat walks as an option, but as an integral part of our daily schedule. Walks, exercise - it is health not only for our locomotor system, but also for the whole organism, in many respects: be it internist or cardiological ”- explains Zdanowicz.
As he points out, a dose of light, but systematic movement - in the form of walks - is definitely better for our body than intense sport practiced once in a while.
“Often my patients are managers, directors or other high-ranking people - very ambitious and used to achieving success. When they start running, for example - they do it + full speed +. When they train in the gym - it is from the highest level. Competition in this area has nothing to do with health, on the contrary - it leads to injuries, excessive fatigue or an increase in stress levels, ”says Zdanowicz. As he adds, too strong and dynamic body activity in combination with daily duties, work and not enough sleep can lead to exhaustion.
The specialist encourages everyday walks. “The longer the walk, the more kilometers we cover, the more important it is for our health, fitness and overall well-being. Such a determinant for everyday walks can be the ceiling of 10,000 steps, or about 6 - 8 kilometers a day ”- explains the orthopedist. He points out that it is worth using popular pedometers and checking how many steps we take every day.
When we work in a sitting position for eight hours, and we commute to work by car, we only do 20 - 30 percent of the work a day. set goal. Motivation in the form of measurement will be the first step in building a strong habit of movement in us ”- he assures.
In her opinion, the advantage of walking is also that they relax, they can be practiced at various levels of intensity, they are safe, the risk of injury is low, and the activity itself is practically cost-free.
For walks, it is best to wear shoes that fit our feet. “Regardless of the brand, price or modern technologies used - if we feel comfortable in a given shoe - it means that it is just for us. It is worth investing in shoes, but the point is not to buy the most expensive ones - but to look for those that are best suited to our feet, ”says Zdanowicz. As he emphasizes, when choosing footwear, not only the size is important, but also additional parameters, such as the width of the foot, its shape or the difference in length between one foot and the other. "Poorly fitted footwear will cause discomfort and reduce our willingness to go for a walk," he explains.
In her opinion, it is also worth walking barefoot. “Our feet are designed for walking barefoot on sand, grass, moss - then the short muscles of the feet work best. If our shoes do not provide comfort, contoured inserts are a good idea, which will increase the comfort of use ”- adds the expert.
Starting with gradual, slow walks, we can, as our condition improves, increase their pace and try longer and longer distances or more vigorous marches. They will positively affect not only our motor system and general well-being, but will also burn a large dose of calories, thanks to which we will take care of our figure, summarizes Zdanowicz. (PAP)