Walking is one of the easiest physical activities and does not require any special equipment or skills, It is also a way to improve physical fitness, maintain health, reduce stress, improve mental health, But the present age we see that the more humanity develops, the less they practice it.

This sport can be practiced at any time and anywhere (such as parks, markets, public roads on the seashore, etc.) and is not limited to a certain age, even if the person is not able to exercise in general due to his health conditions, Rather, walking will contribute to improving health, restoring activity, and an important exercise to strengthen bones, heart health, and enhance mood and psychology as well, They can be made part of everyday life.

While walking, all the muscles of the body move, from the muscles of the feet to the muscles of the arms. They also increase blood flow to all organs of the body.

What happens to the body when walking daily

• reduce the level of decline in mental function, Thus reduces the risk of Alzheimer’s disease.
• Reduce the risk of certain serious diseases, Which includes the following: type II diabetes, and some cancers, osteoporosis, and arthritis
• Walking improves cardiovascular health and reduces blood pressure, When we walk, our body moves automatically, which increases this activity good cholesterol, which absorbs bad cholesterol, This process thus promotes the health of our heart.
• Staying fit as walking three times a week increases our fitness and maintains our breathing system significantly.
• Reduce body fat and burn calories and thus contribute to weight loss, Especially during brisk walking.
• improve breathing, Thus, the body gets more oxygen.
• Improve mood and relieve stress.

Proper walking posture

• Keep the back, head and neck straight

• Look forward and avoid looking down.

• Relax the muscles of the back, shoulders and neck slightly and avoid pulling them too hard.

• Tighten the abdominal muscles.

• Bend elbows with swung arms smoothly.

• Start by walking by bending the feet from the heel to the toes.

How many steps should you walk per day?

• Walking for Health & Fitness

The Council for Disease Control and Prevention recommends walking 10,000 steps per day, which is equivalent to 8 kilometers per day. But it is preferable that these steps be of rapid frequency, either by walking on heights instead of flat ground, Or by climbing stairs for example, This number is for active people.

Classification of daily walks

• Low physical activity: Walk less than 5,000 steps per day.
• Little activity: 5000 – 7500 steps per day.
• Good activity: 7500-10000 steps per day.
• Great activity: More than 12,500 steps per day.

Some research has noted that the rate of death regardless of cause of death is reduced by 51% and 65% in people who walk 12,500 steps per day compared to people who walk only 4,000 steps.

• Walking for weight loss

10,000 steps a day is enough to lose weight. In addition, walking speed may contribute to increased weight loss, as some studies have shown, Walking 3,500 steps in addition to moderate to intense exercise may help you lose weight.

If you want to start losing weight, You should increase your heart rate by 60% to 70% of your maximum normal range. If you raise your heart rate, The body will start burning calories in fat to provide energy to the muscles.

And to get to this point, You must walk at a speed of 5-8 kilometers per hour, For 30-50 minutes. The average person weighing 70 kg can burn 300 calories per hour by walking. The greater the weight, walking speed and distance traveled, The burning rate has increased.

Exercise Hiit Treadmill

Treadmill HIIT

How do I do this exercise?

Treadmill walking options:

• 1 minute walk 20 seconds running repeat

• 2 min walk 30 seconds run

• 2 min walk 1 min running

• 2 min walk 3 min running

All repetition of 20-30 minutes

Common mistakes of this exercise: