The Draw. Lauren ElsersThe Physician of the Spalding Rehabilitation Network, HarvardHe says that ”Walk Will reduce the risk of 20 to 30 minutes per day Cardiac disease Approximately 30%”. With the intention of avoiding Is exhausted Feel Unwanted effortsHere we give you some Tips to achieve adequate walks Study Mayo clinic.
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According to a study published British Journal of Sports MedicineOvarian Walk Approximately 160 minutes A day at speed 5 km at Life expectancy may increase 84 years. This invention indicates that guiding a more active lifestyle is associated with greater life.
Tips for walking without getting tired or finished
Achieve Walk Without being tired or finished, the Mayo clinic It emphasizes that maintaining a good Postponing And perform Movements Was determined. To do this, They recommend Take into account the following:
And more better than: tips for being forced or endless
- Keep keeping up Ergut headLook forward to, not toward the ground.
- Relaxed NeckThe After And Shoulders; Avoid keeping them nervously or too much.
- Leave Weapons They are freely balanced, with a little flexibility Elbows. You can go with the movement with a small impulse of weapons.
- Activate the muscles slowly Abdomen And keep it After Without leaning straight, forward or backwards.
- Walking fluently, supported first Talan After Tipto.
In addition, the importance of choosing Rutta. If you go Walk Outdoors It is desirable to avoid trails with sidewalks in a bad condition or pits. In case The worst weatherYou can choose to walk in a mall that allows you to access those who walk in specific tables.
Also, before starting, they recommend performance Exercises Heating: Five or ten minutes slowly walks to activate the muscles and prepare the body. At the end of the walk, reduce Rhythm Another five or ten minutes to cool the body gradually. Also, they recommend to do Gentle street After refrigeration.
The importance of the right footwear
And more better than: tips for being forced or endless
On the other hand, the Mayo clinic Recommends that Equipment Suitable. It is necessary to make a choice Pile Appropriate orthopedic template, firm heel and thick but flexible legs, they help the mattress Pieces And sucks Impact.
They advise to carry Clothes Convenient and bake, embrace Climate conditions; For example, use the layers if the temperature is new. It is desirable to choose the sucking breathing clothes HumiditySince this is upgrading Comfort During the process.
They indicate that it is important to wear clothes if you walk outside when there is little light Bright colors Or use Reflection elements To increase the choice of choice. During the day, don’t forget to protect yourself Tide With sun cream, hat and sunglasses.
In this regard, the American Podiatric Medicine Association (ABMA) Indicate that there are three types Arc of arc. Each requires a specific type of Pile:
- Lower curve (flat leg): It is recommended to wear shoes with configured support that provides stability, and helps control the movement, especially in excessive announcement cases.
- Cascade: It is advisable to choose footwear that combines stability and moisture to reduce the impact of each step.
- Arc: Sneakers should be chosen with more mattress, soft shock and high flexibility because this type of foot absorbs less impacts.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.
