“You need to walk more in the fresh air!” This recommendation, among others, will give you any doctor, regardless of the reason for which you went to him. If you are ill, walks in the acute phase for some time can be replaced by adequate ventilation of the room: fresh air provides an influx of oxygen, activates protective processes in the body and helps to recover faster.
In terms of disease prevention, it is difficult to find a more effective means than walking in the fresh air.
How much time should I walk?
It is well known that one of the factors that aggravates the risk of non-communicable diseases in modern man is hypodynamia.
Accordingly, adequate physical activity minimizes this risk. It is estimated that in order to stay healthy, it is necessary to take at least 10 thousand steps every day.
Short runs between home, work and the store can not find this amount. Therefore, purposeful and conscious walking in the fresh air – the only right solution. Many scientists and doctors suggest not dwelling on the number of steps.
The main thing in walks is their systematicity and duration: daily and not less than half an hour, gradually increasing the duration to the optimal 1-2 hours a day.
Benefits of walks
The health benefits of regular walks in the fresh air will not take long to show up (and some will show up immediately):
- First of all, walks help to calm down and relax, get rid of stress and negative emotions.
The fact is that in fresh air brain cells are more actively supplied with oxygen, this in turn helps to stabilize the nervous system. It is not without reason that a person who is very excited or agitated, as a sedative is offered to “take a breath”. The opportunity to get rid of emotional and psychological slag in time, which is fully provided by daily walks in the fresh air, is an excellent prevention of chronic stress and depression. Evening walks help to get rid of insomnia and make sleep stronger.
- Aerobic exercise (primarily walking at a brisk pace) is extremely effective in strengthening the heart muscle.
In other words, the pleasure of walking is fully combined with benefits for the cardiovascular system: breathing and heart rate are equalized, and blood pressure is normalized. Thanks to such uncomplicated “workouts” as regular walks in the fresh air, the heart becomes more resilient and less at risk of malfunctioning.
- The benefits of walking are also undeniable with regard to the health of the spine and the entire bone structure.
Walking trains and strengthens the muscles and ligaments that support the bony framework, as well as the joints. With regular walking, you can get rid of back pain, improve your coordination and flexibility, and strengthen your bones. And this is a sure way to protect yourself from acquired flat feet or osteoporosis in the future.
- Adequate oxygenation of cells activates metabolic processes in the body, accelerates metabolism.
It is proven that long walks in the fresh air in combination with a rational diet really help to keep the figure in tone and forever forget about problems with overweight and obesity. In addition, walking helps to maintain normal blood glucose levels. Consequently, walking can be considered, among other things, as a method of preventing diabetes mellitus.
- Those who have a sedentary job or a sedentary lifestyle should walk a lot.
At least for the sake of preventing blood stasis in the pelvic organs and thus provoke prostatitis or hemorrhoids. Daily walks of 30 minutes or more are enough to avoid many problems “below the back”.
- Ophthalmologists are also unanimously in favor of walking in the fresh air.
In the age of electronic gadgets, the eyes are under constant prolonged strain, for which the price to pay is, at best, loss of visual acuity. To prevent this from happening, doctors recommend periodically switching from gadgets to other activities. But the best way to relieve eye strain, and thus protect them from the negative effects of electronic devices, is to walk in the fresh air. Even in this case, oxygen can work wonders.
Improved cognitive performance
Regular walks in the fresh air help to improve brain function. Fresh air oxygenates the blood, which stimulates neuronal activity and improves memory, concentration and thinking speed. Studies show that people who spend time in nature every day are less likely to experience cognitive impairment in old age. Walking also promotes the production of endorphins, which helps reduce anxiety and boost mood.
Walks strengthen the immune system
Being outdoors helps strengthen the immune system, making the body more resistant to infections and viruses. Walking naturally hardens the body, and sunlight promotes the production of vitamin D, which plays an important role in immunity. In addition, regular walks help to reduce inflammation in the body, which has a positive effect on overall health.
Impact of walks on creativity and productivity
Walking outdoors not only improves physical and mental health, but also promotes creative thinking. Studies have shown that walking activates the brain’s so-called free-wandering mode, where unconventional ideas and solutions emerge. This is especially helpful for people in creative professions or those who are challenged to find innovative approaches to work. Many great thinkers, including Steve Jobs, have practiced walking as a way to generate ideas and find inspiration.
In addition, walking increases productivity. A short break in the fresh air helps to relieve mental stress, improve concentration and get back to work with renewed energy. This is especially true for office workers whose work involves spending long periods of time at a computer. Walks also help to strengthen team spirit if spent in the company of colleagues, discussing work tasks in an informal atmosphere.
Rules for effective walks
To maximize the benefits of walking in the fresh air, it is essential to follow certain guidelines. First, the duration of walks should be at least 30 minutes per day, gradually increasing to 1-2 hours for optimal results. The intensity of walking is also important: a brisk pace that raises your heart rate while allowing you to maintain a conversation is ideal. It’s best to walk in parks or natural areas to avoid pollution and enjoy the calming effects of nature. Wearing comfortable shoes and clothing appropriate for the weather is crucial to prevent discomfort and injury. Regular hydration and occasional stretching before and after walks help improve flexibility and prevent muscle strain. Lastly, consistency is key—daily walks yield the most significant health benefits.
Conclusion
Regular walks in the fresh air are an easy and affordable way to improve health, emotional well-being and quality of life. They strengthen the cardiovascular system, improve brain function, help control weight and prevent many diseases. In addition, walks have a positive effect on psycho-emotional well-being, reducing stress levels and boosting mood.
Considering all the benefits, daily walks should become an integral part of every person’s lifestyle. Regardless of age and physical fitness, it is enough to spend at least 30 minutes a day in order to feel the positive effect on your health and general well-being.
