The German philosopher Friedrich Nietzsche said F. Nietzsche. Twilight of idols, or How to philosophize with a hammer that only the "out" thoughts have value. Unfortunately, everyday affairs rarely allow us to really enjoy a walk. And even more so alone. And in vain, because it is incredibly useful for our body and spirit.
The habit of walking positively affects not only our physical health, but also our mental health. Walking helps 1. E. M Murtagh, M. H Murphy, et al. Walking – the first steps in cardiovascular disease prevention / Current Opinion in Cardiology
2. E. A. Krall, B. Dawson‑Hughes. Walking is related to bone density and rates of bone loss / The American Journal of Medicine
3. S. Farrokhi, P. Jayabalan, et al. The influence of continuous versus interval walking exercise on knee joint loading and pain in patients with knee osteoarthritis / Gait Posture prevent heart disease, strengthen bones and joints, give a boost of energy, improve mood and promote F. Wang, S. Boros. The effect of daily walking exercise on sleep quality in healthy young adults / Sport Sciences for Health healthy sleep.
In the modern world, regular walks have another significant plus. They give us the opportunity to distract ourselves from social networks and the TV screen, phone, laptop or tablet. Long walks help to focus on your emotions, especially if you walk without headphones and listen to the sounds of nature.
First of all, you need to buy comfortable shoes. And during the walks themselves, follow the three main rules.
Nature is best suited for walking — a green alley, a park next to the house or even a sandy path if you live near the sea, river or any other body of water. Scenic views will help you focus on yourself and "turn off" the surrounding stimuli.
If you don't feel safe walking alone, invite a friend or relative. You will be able to help each other and develop a useful habit together.
If you have a lot of work and very little free time, improvise. Get off one stop earlier and walk home. If you drive a car, park it a little further from the office or your apartment to walk.
You can also arrange a walk alone and while shopping for groceries. Of course, now we are used to ordering everything online, but nothing prevents you from going for food or clothes yourself at least once a week, especially if the supermarket is located near your house.
It is not necessary to go through the notorious 10 thousand steps. Start small — 30 minutes a day or less. Harvard Medical School found out Walking For Health / Harvard Health Publishing that even short daily walks lasting about 22 minutes can reduce the risk of developing heart disease by 30%.
Try to make 2-3 such promenades a week. This should become a pleasant habit, not a goal that needs to be achieved at all costs.
