Walk

Walk
Walking is a cheap sport, safe and very fun when done together friends, couples or families. And do not ever underestimate the foot, because not a few benefits that we can get from "just" a walk.
In essence, physical activity is performed continuously and in a long time yangg can train a person physical fitness, including walking. In addition to physical fitness training, oxygen is inhaled and distributed to the blood circulation. In effect, the body condition was quickly exhausted and the body more quickly return to normal conditions, and reduce stress or depression.
And Heart Walk
Claimed walking can be good for the heart, because regular walking can reduce the risk of hypertension, which is one trigger heart disease. Walk also helps lower blood pressure reduce, if done regularly.
Walking and Back Pain
Those who are suffering from back pain or are recovering from back pain, it is advisable to do light exercise such as aerobics, but for some cases of back pain sufferers, sports sometimes still feel pain ringanpun so they tend to stop exercising.
As an alternative, it is advisable to replace the moderate exercise on foot. Walking at low speed stable and balanced it will maintain and enhance a person's ability to perform daily activities, he helped reduce the incidence of back pain trend in the future.
Before exercising by walking, stretch slowly and gently to stretch the muscles and joints to get used to the movement on foot. But it's good before you stretch, you first make a mild street for five minutes to warm up.
Since walking distance to train your calf muscles, thighs, hips and torso, the sport can improve the stability of the spine and also the condition of the muscles that support the upright posture is maintained. In addition, walking can also strengthen bones, so that if done regularly can help prevent osteoporosis and can help reduce the pain of osteoarthritis.

And Diabetes Walk
Diabetes Prevention Program in 2001 published the results of studies showing that walking 30 minutes, five times a week, coupled with a set meal, it can reduce the risk of diabetes by 50% in participants who lose extra weight with high blood sugar levels. They also decreased body weight on average 7.5 pounds in a year.
Routine foot was very well done for people with diabetes because it can increase the body's ability to process sugar that does not accumulate excessively in the blood. The result, blood sugar levels can fall, so can reduce your risk of heart disease and kidney.
Walking tips
• Activity is a new walk could be called sport, if done on a continuous basis, a minimum of 30 minutes each day. To exercise the heart, the calculation of training zone is 60-80% of the maximum pulse rate (DNM). DNM figures taken from the 220 - age. So, let's say you are 40 years old, it is the DNM-220-40 = 180, then your exercise heart rate between 60% x 180 = 108 bpm (beats per minute) up to 80% x 180 = 144 bpm.
• For more effective training and exercise can go zone, its intensity should be added, whether it is speed, distance, time and terrain (eg road uphill / down). Exercise also can be started from once a week, twice a week, three times a week, until the later can be done every day.
• Before and after walking, check your blood sugar levels. If too low, below 100 mg / dl, you should increase your intake of about 15-30 grams of carbohydrates. If too high, above 200 mg / dl, then you should postpone your exercise until the blood sugar levels down. Important for the diabetisi to always check blood sugar levels with regular intervals if you want to try walking distance to the far distance.
• The best time to exercise on diabetic foot is approximately 1-2 hours after eating, when insulin and blood sugar levels stabilized. The most advisable if done in the morning, especially for type 1 diabetes.
• To avoid the decline in sugar levels are too low when on foot, should bring snacks that contain carbohydrates. When you're done walking, you may need a carb intake a bit more than usual to prevent hypoglycemia. The most important thing when you try this program, you should be extra careful about the symptoms and signs that may occur, do not push yourself, and should consult with your doctor.
Source: healthy media
Translated by fakarisma

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