Walking
Abstract
Today, due to the epidemiological transition, i.e. the replacement of non-communicable diseases by the control of biological factors on the one hand, and the role of abnormal health behaviors and lifestyles and feeding methods in increasing the rate of non-communicable diseases on the other hand, there is a need to change the attitude in healthcare and health with the aim of maintaining And it requires improving health.
The role of inactivity as one of the main factors in the spread of diseases and the occurrence of death is important, considering that appropriate physical activity can have an important effect in preventing the occurrence of diseases, their complications, and finally, the deaths caused by them, a review of the literature. And scientific articles about the relationship between diseases and physical activity show that walking has beneficial effects in the prevention of chronic and non-communicable diseases.
In today's world, walking is the best activity and the most natural exercise for physical and mental fitness. Walking is an enjoyable and low-risk exercise that is accessible to everyone and can be performed anywhere and anytime. More importantly, this exercise is an activity. It is social where there is a lot of possibility to create friendly relations.
This research was conducted with the aim of getting to know more about the benefits of walking and recognizing its effects in the field of health and prevention, and using its benefits in the development of health tourism, using a descriptive method using the tools of library and internet studies. The result admits that ...................
Table of Contents:
-Abstract
-Introduction
1- Definition of physical activity
2- What is walking?
3- What kind of walking is useful?
4- Walking and its role in human health
4-1-Strengthening the heart by walking
4-2- Strengthening eye sight
4-3-Strengthening safety functions
4-4- Help to lose weight
4-5- Helping the body fight cancer
4-6-improving blood circulation
4-7- Risk of diabetes
4-8-Helping bone strength
4-9-Effect on muscles and muscle building
4-10- Tightening of muscles
4-11- Muscle building
4-12- strengthening heart muscles
4-13-improving digestion and digestion
4-14-Regulating blood pressure
4-15-Improving safety performance
4-16-Prevention of dementia
4-17-increasing lung capacity
4-18-Delay in old age
4-19- Help to absorb vitamin D
4-20-reducing stress
4-21-Decreasing and improving depression
4-22-improving memory and preventing Alzheimer's
4-23-increasing metabolism and body metabolism
4-24-Increasing productivity
4-25-reducing fatigue
4-26-Increasing the quality of sleep
4-27-Reducing the risk of stroke
4-28-increasing creativity
4-29-Support and social support
4-30-help to treat constipation
4-31- Helping to treat lumbar disc
4-32-help to quit smoking
4-33- face and body skin rejuvenation
4-34-Walking and getting rid of cold
4-35-Treatment of premenstrual syndrome
4-36- Fetus and pregnant women
4-37-Decreasing the risk of mortality
4-38-Strengthening the muscles
4-39-Cholesterol level control
4-40- Protecting the body against arteriosclerosis
4-41-Mental liberation
4-42-reducing negative thoughts
4-43- Increasing problem solving skills
4-44-Walking and bodybuilding
5-Benefits of 30 minutes of daily walking
6- The importance of physical activity in the epidemic of Koid 19
1-6- Recommended amount of physical activity in different age groups
A) Physical activity in children aged 0 to 5 years
b) Physical activity in children and adolescents aged 5 to 17 years
c) physical activity in adults (young and middle-aged 18 to 64)
d) Physical activity in the elderly aged 65 and older
7- A few recommendations
8- Key points in walking
8-1- Before walking
2-8-After walking
8-3- How to walk?
8-4- Walking optimization
5-8- Necessary items for medical advice before starting the walk
9- Different modes of walking
9-1-long and fast walking
9-2-short walk
9-3-Long and quiet walk
9-4- Power walking
9-5- Fast walking or two marathons
9-6-Finnish walk
10- The effect of walking on fat burning and calorie burning
10-1-How much should we walk a day to lose weight?
10-2-How fast should we walk to lose weight?
10-3- Interval walking program
10-4-Advanced interval walking program for weight loss
10-5-How many calories does walking burn?
10-6- The appropriate amount and speed of walking to lose weight
10-7- How to burn fat while walking
10-8- Five ways to increase the intensity of fat burning
10-9-Walking program for weight loss
10-10- The best time to walk for burning fat
11-walking techniques
12-Common mistakes in walking that prevent weight loss
13-Which part of the body is slimmed down by walking?
14- Walking downhill
15- Walking uphill
15-1-The correct way to walk uphill
15-2- Running uphill and its benefits
15-3- Disadvantages of walking uphill
16-The correct way to walk
17-Why is zinc plating suitable for your knee?
18- Walking in reverse (walking backwards)
18-1-Benefits of walking backwards
18-2- running in reverse
18-3-pain in the knee while running
18-4- Improving muscle balance
18-5- Burn more calories by running backwards than running forwards
18-6-Contrary running is a factor to increase running speed
18-7-On the contrary, running is a way to improve body shape
18-8-Strengthening the senses by running in reverse
18-9-On the contrary, running is fun
18-10-Dangers that you may encounter when running in reverse
18-11-Points that you should observe in reverse running
18-12-Important note on running back
19- Suitable shoes
20 types of sports shoes
20-1-Running shoes
20-2-Club shoes
20-3-Tennis shoes
20-4-Walking shoes
20-5-Basketball shoes
20-6-Football shoes
20-7-Golf shoes
20-8-Choosing the right shoes for different levels of walking
21- Running with bare feet on soft surfaces or with shoes on hard surfaces?
22- The benefits of walking with bare feet on the sand
23- Walking without shoes (barefoot)
24-Damage of machine carpets and carpets
25- Ground connection
26-Prohibition of walking with bare feet
27-An alternative to ground connection
28-Effects of walking in water
28-1-Benefits of walking in water
28-2-Does walking in water cause weight loss?
-Conclusion
-References