Why walking is so healthy and makes you fit

Why walking is so healthy and makes you fit

Walking is a sport that has many positive and health-promoting effects. The fact that it is easy to learn makes it attractive for seniors and those inexperienced in sports. Walking is, therefore, ideally suited for beginners and non-sportspeople. “Brisk walking” can positively affect the cardiovascular system and improve physical performance. Here, you can find out what to look out for when walking.

effect of walking

Walking is forced, brisk walking with the use of arms, i.e. the arms are bent to the side and swing as you walk. If sticks are used, the sport is called Nordic Walking.

Walking offers many advantages: It is fun and trains endurance, strength and coordination. The leg and buttock muscles are strengthened, achieving better muscle tone. This can develop increased resistance to ligament and joint injuries. The knee and hip joints are increasingly relieved since the thigh muscles are built up by practising this endurance sport.



Walking: Ideal for beginners

The fast, sporty walking that characterizes the sport of walking is carried out without the hip shaking typical of the competitive sport of “walking”. Walking is an introductory sport, so it is ideal for beginners. It is easy to learn and requires no complicated technique.

In this way, seniors can also become physically active again. Joints, tendons, ligaments and the spine are less stressed with this sport than jogging.

The right walking technique

A walking training session begins with stretching exercises. They make the muscles warm and ready to go. During training, you should focus on soft, flowing movements and an upright posture. The sternum is lifted slightly forward, and the torso is automatically stretched.

The arms naturally swing with the body and support the footwork. The shoulder and neck muscles are relaxed; the feet are rolled over the sole. The training session ends with stretching exercises.


Ten tips for walking

The following tips will help you to walk correctly:

  1. moderate pace at the beginning
  2. Put heels on with slightly bent knees
  3. Roll feet over the entire sole
  4. Put your toes in the walking direction as much as possible
  5. Bend your arms and swing sideways
  6. swing arms in opposite directions (right leg, left arm)
  7. breathe in and out consciously
  8. Look about 4 to 5 meters ahead
  9. Let your shoulders hang loosely
  10. raise chest

Correctly assess the load.

At the beginning of the training, the load must be dosed correctly. Under no circumstances should beginners overestimate their capabilities. If you last got active in sports long ago, you can get security with a performance check at the doctor’s. In general, it makes no sense to demand maximum performance from the body at irregular intervals. It is better to train regularly at a medium load.

Every athlete must find their own walking pace and orient themselves on the pulse rate. The maximum heart rate is calculated using the formula 220 minus your age. Beginners should aim for 60% of their maximum pulse rate, and advanced users should aim for 70%.

Walking as relaxation for the soul

This relatively gentle sport is practised in the great outdoors. It also has a relaxing effect on the soul. Everyday stress factors such as hustle and bustle, anger, and irritability can be countered better through mental relaxation. Look for walking routes with low noise and exhaust emissions.


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