Experts told us about the importance of moving in our lives.
World Health Organization (WHO) data; that 23 percent of the world's population is still living, and that this is the 4th place among all causes of death. The reason is that inactivity can lead to life-threatening health problems such as obesity, coronary heart disease, diabetes, hypertension, metabolic syndrome, bone erosion, breast and large intestine cancer. A refreshing picture is that the exercise reduces the risk of a large number of illnesses resulting from inactivity, for example regular walking, or alleviates the symptoms of these diseases. Research has shown that regular hiking and jogging people are less likely to be infected and that they can reach a lifetime of up to six years if they are doing it for life.
Cardiovascular diseases
Studies have shown that regular gait reduces the risk of occlusive coronary heart disease, heart attack and related death from 20% to 35%, increasing in direct proportion to the amount of exercise. The level of malignant cholesterol LDL, which causes constriction and occlusion, accumulates in the heart's veins by walking and falls. The good-natured cholesterol HDL level, which collects the fat particles in the vein and transports it to the liver, also rises. People with high levels of triglycerides, another blood oil, also improve. In addition to the elevated cholesterol level that increases the risk of coronary heart disease, diseases such as blood pressure (hypertension) and blood sugar levels are also affected regularly and positively. As a result, gait reduces the risk of arterial stiffness, improves cholesterol values, decreases blood sugar and blood pressure. Experts say that all these positive effects reduce the risk of death from cardiovascular diseases by up to 35 percent.
Diabetes
Still life and poor nutrition; Insulin resistance can lead to weight gain, which can result in a table of diabetes in people with genetic predisposition. The development of diabetes, which is a widespread disease of our age and increasing in frequency every day, can bring about serious increases in the risk of cardiovascular diseases. Walking regularly reduces the risk of diabetes by reducing insulin resistance and getting rid of excess pounds.
Breast and colon cancer
Surveys indicate that regular gait, 30-60 minutes a day, significantly reduces the risk of breast and colon cancer. The risk of breast cancer is reduced by 25 percent in women who regularly walk for life or after menopause. This effect is more pronounced in women with normal weight, who have given birth and have no family history of breast cancer. Research conducted regularly by walking in the risk of large bowel cancer by 24 percent of the reduction revealed. The walk is said to have increased this effect on cancerous cancers by enhancing bowel movements, strengthening the immune system, reducing the release of insulin and similar hormones, preventing weight gain and introducing systems that neutralize harmful substances called free radicals.
Stroke
Experts warn that stroke and stroke-related deaths are increasing at a high rate of 24 percent, depending on factors such as aging of the world population, hypertension, diabetes, elevated cholesterol, increased smoking and sedentary lifestyle. Still life; blood pressure, weight and cholesterol increase mechanisms such as increasing the risk of developing blocked vascular diseases. Surveys indicate that people who regularly walk are less likely to have a stroke.
Osteoporosis
Immobility, an important problem of our age, also affects bone health in the negative direction. Osteoporosis, or bone loss, is more common in physically inactive people. As a result of frequent bone growth, life-threatening fractures can occur in the hip joint and spine. Furthermore, during the treatment of these fractures, life-threatening complications such as clot formation in long-term inactivity leg veins and clogging of the pulmonary arteries and pulmonary embolism may develop. Regular walking affects bone metabolism positively and strengthens muscles. Thanks to these effects, osteoporosis reduces the risk.
Metabolic Syndrome
It is called the "metabolic syndrome", which is manifested by elevation in blood sugar, blood lipids and blood pressure, weight gain, and an increase around the umbilicus. Metabolic syndrome, which is increasingly widespread in middle age, especially in women in recent years, is generally related to diabetes, hypertension, high cholesterol level and insulin resistance and can be caused by constriction in the heart and brain vessels and consequent heart attack and paralysis. Research has shown that this syndrome can be reversed by regular walking.
Depression
Regular exercise allows the release of endorphins, hormones that make us feel good. Through the endorphins secreted in our body, it facilitates enjoyment, calmness and feeling good. As a result of regular weight loss and muscle tension as a result of walking, the person feels more fit and healthy. All these positive effects are reflected in the social life and the interaction with other people positively. It helps to remove negative thoughts and worries from our minds.
Walk 30 minutes a day improves
Experts who remind you to move your life healthy, to move your genes, your body, your brain, your soul to keep them young and healthy are on the alert "Walk, exercise, do sports." Walking to be done every 30 minutes is enough for both physical recovery and happiness.
Experts say physiotherapists have become more precious in the preservation and development of health since it has been found that protecting health is a cheaper and better method of treating the disease. "Because humans have become immobilized and increasingly aggravated, cancers, paralysis, heart attacks. Move on to keep your life healthy, keep your genes, your body, your brain, your soul young and healthy ... Walk, exercise, play sports. Consult your physiotherapist for the best exercise program and advice for you ".
It heals and makes you happy
Experts noted that walking 30 minutes a day would have very significant effects on our bodies and moods. Experts, said: "Regular gait protects against chronic diseases. By walking, you can reduce your blood pressure by 11 points and reduce your risk of paralysis by 20 to 40 percent. The risk of heart disease is reduced by 30 percent by 5 days 30 minutes walk per week. We are more inclined towards seasonal changes, especially depression in the autumn months. Walking gives you more hormones of happiness than chocolate. If you go from home to work with regular nutrition and you walk at least 30 minutes a day, your fat rate will decrease by 2 percent per month. Regular walking reduces the risk of varicose veins. The ligament tightens, the blood circulates through the action of your leg muscles. Those who are genetically predisposed should walk regularly. Regular walking protects the rhythmic mobility of the bowel. Regular walking also organizes your life. Walking constantly puts your life in order. It strengthens your habits. A study published in 2014 in Experimental Psychology, Learning, Memory, and Cognition magazine revealed that walkers were more creative than employees. "
It is therapeutic like medicine
Experts say that in order to get the most benefit from the cardiovascular system, at least 4 days a week should be a minimum of 30 minutes. Walking exercises in addition to walking will strengthen and shape the entire muscle structure of the body. Walking is beneficial to all the body but especially the muscles of the legs and buttocks. Walking in some diseases is almost as therapeutic as medicine. For example, treating diabetic patients has three legs, and walking is at least as important as medicine and diet.
Physical health should also be for brain health
Experts say that the role of physical activity against cognitive impairment in the past years is a behavioral strategy to prevent brain aging. "When we are older, especially in the frontal lobe, brain volume decreases, vascular structures age, and memory functions decrease. Protect our brains from the effects of years by increasing brain plasticity and volume by creating new links in the exercise brain. Many scientific studies in this regard have shown that regular exercise slows brain aging and even plays a role in preventing Alzheimer's disease. Therefore, physical health is also necessary for brain health.
Direct effect on blood pressure treatment
Experts say that irregular diet, salt consumption, stress, overweight and immobility are habits that facilitate hypertension. "Blood pressure is a disease that both affects quality of life and shortens the life span. For this reason, prevention is as important as treatment. Changing the habits for this, the order of life must be made healthy. Inactivity does not only lead to blood pressure, but also causes many problems such as diabetes, heart disease, paralysis. It is well known that the positive effects of exercise on a certain dose of sports (3-5 times a week, at least 30-45 minutes) are important for blood pressure treatment. Regular exercise can reduce the large blood pressure by 4-9 mmHg. It is a goal that can be reached 10 thousand steps per day to increase the movement in our everyday life. 10 thousand steps a day to prevent and treat many diseases, including blood pressure.
Benefits of taking 10 thousand steps a day
Stress reduction,
Less food,
If you eat less and eat less salt,
Less eating, less sweet eating,
Spending time in the open air in the evening instead of the kitchen,
In the evening you eat better, sleep better,
Anger management,
Clean Air,
Being able to cope with nature,
Lose weight,
To quit smoking.
Attention to these rules when walking!
Walking tidy and tidy.
Take care to walk in high oxygen levels and open fields.
Walk at least 2 hours after eating to avoid being affected by stomach and intestinal stresses.
To avoid joint injuries with muscles, do absolutely warm up and stretching movements before you walk.
Prefer warm and sunny morning and evening times when the weather is not so good.
Protect your head against sun rays with a hat.
Support your body with water.
Choose the sport shoes designed for walking in order to avoid the pain that can develop on the feet.
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