2023-03-07 00:00:00
HOW CAN WE IMPROVE OUR BONE HEALTH?
We seldom think about the health of our bones, although the bone skeleton, consisting of 206 bones, not only provides ...
➢ It burns calories, which helps maintain body weight and even lose extra kilograms
➢ It increases the physical condition of the heart and lungs
➢ It reduces the risk of developing and/or controls some conditions such as coronary heart disease, high blood pressure, stroke and type 2 diabetes
➢ It improves the level of "good" cholesterol – HDL cholesterol
➢ It decreases the risk of developing some forms of cancer (colon cancer)
➢ It improves the function of the immune system
➢ It strengthens bones and tones muscles
➢ It improves balance and coordination
➢ It improves the quality of sleep
➢ It reduces stress, improves mood and increases self-esteem
You probably already know that high heels shoes are not the best choice for walking, but shoes for tennis or basketball are not the best choice either. The rigidity of these sneakers prevents the proper rolling of the sole on the ground, which is necessary for walking.
Recommended shoes are the one with slightly higher soles at the level of the heel (with the addition of foam), light shoes, breathable and water resistant. Running shoes, for example, can also be used successfully for walking.
Choosing the right size is also very important, 9 out of 10 women wear shoes that are too small, the consequences being corns, mounts and other foot problems.
On the other hand, too high or too light ascension will not provide the necessary support.
Thus, shoes must be: spacious enough to be able to move the toes with ease, but also to prevent the foot from sliding from one side or the other.
It is advisable to buy your shoes in the afternoon, when the legs are slightly swollen, so that you are convinced that you have chosen the right size.
You may get bored or lose interest in walking if you choose the same route every day. Thus, the route must be changed regularly to keep it interesting.
Changing the route is good not only for mood and motivation, but also changes the approach for muscles and joints. Sloping streets or hills are indicated in the daily route to add intensity to the effort but also to strengthen the thigh muscles and buttock muscles.
As long as you don't let yourself be distracted by it, the mobile phone is a plus. It can be used to find a map or a route or to call someone in case of an emergency. And it can be a useful way to record the traveled distance.
But navigating the phone while walking predisposes to injuries, the number of pedestrians injured due to the fact that they were distracted by the mobile phone, has increased significantly. If there is an unforeseen situation that requires the use of the phone, the ideal is to stop and resolve the situation before resuming the walk.
Clothes that are too tight or too heavy can make the walk unpleasant.They should be comfortable and breathable, so you can easily move, but also not get wet from sweat or moisture.Bright colors and reflective fabrics are useful to help drivers and other people see you, if you choose to walk in the evening or early in the morning, when it is dark.
Counting steps or kilometers or minutes is important. In this way, you know if you have achieved your goals and it also helps to increase motivation. It has been shown, through a group of studies, that people who have registered their steps, have increased their activity by 27% more than those who did not, the average being an extra 2,500 steps per day. You can track your activity with an app on your phone, a smartwatch or a cheap device called a pedometer.
The "hunched over" posture that you choose from prolonged sitting at the desk, does not help while walking. The posture in hyperextension is not useful either. A correct posture helps you walk faster and longer. In addition, it prevents injuries. The spine must be "raised" as if there is a spring that pulls you up. The gaze should be forward and the shoulders relaxed. The arms move freely, naturally near the body. First touch the ground with the heel and then the sole rolls on the ground.
You have to give the leg muscles, especially the calf muscles, a slight stretching when you finish the walk. It will help you stay flexible. Maintain each stretch for 10-20 seconds. A chair or wall to hold on to are useful for maintaining balance during stretching exercises.You should not overdo it though, stretches should not hurt.
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