Walking is an exercise that anyone can easily do, but if you make it a habit, there are various effects. The body clock is arranged and stress is released. In addition, you can get a healthy body such as diet effect and strength improvement. This time I will explain the benefits of such a walk.
Get a healthy body by taking a walk
Some people have recently been worried about “I want to do some exercise because of lack of exercise” or “I have recently stumbled where there is nothing”. Most of the reason why I started to stumble in the absence of anything is because my muscles are weakened.
Even if you’re thinking about exercising to increase your strength, it’s difficult to keep up if you don’t have a habit. But before we realize it, we do a simple exercise.
That is “walking”. Walking is a simple exercise that anyone can easily do. Let’s talk about the effect of taking a walk as an effect on our bodies.
Merit of walk
Unlike training your body in a gym, this is an easy walk to start, but what are the benefits? Let’s take a look at the benefits of taking a walk.
Easy and easy to continue
Walking has points to be aware of how to walk, but walking is easy to continue even for those who are not good at exercise because it is just a matter of walking without being particularly aware of posture and speed. In addition, there is no set time when you have to walk, so you can take a break when you want to take a break.
Walking is good with shoes you can wear and easy-to-move, so you don’t have to prepare special wear or tools, so there is no cost. It is an exercise that you can start as soon as you want to start. People who own dogs can also walk themselves by walking the dog.
Have fun other than walking
Walking is not a sport, so you can enjoy the scenery, take pictures of your favorite scenery with a camera or smartphone, and visit new shops.
You can discover new things and feel the seasons by walking in places that you don’t notice when you move by car or flowers that bloom on the side of the road. For those who like clothes, it is also recommended to enjoy shopping while doing window shopping.
If you walk on the same road every day to make a habit of walking, you will get bored, so you can enjoy the walk more if you devise a way that you have never passed or if you go a little longer to reach the next town. There may be a lot of places you don’t know yet.
What are the benefits of taking a walk?
This is a walk that seems to be far from the exercise of moving your body violently like sports, but it seems that you can expect a good effect. It explains some effects that come out when you take a walk.
The body clock is set
Taking a walk in the morning makes it easier to get up early and bathes in the morning sun, so the body clock is set. The body clock makes it easy to wake up in the morning, and even sleep early in the night, so you can make it a habit to get up early.
In addition, adjusting the body clock activates gastrointestinal movements, adjusts the rhythm of the meal, and keeps your head refreshed in the morning so you can study and work smoothly.
On the other hand, if your body clock goes crazy, you will not have an appetite, you will be dull in the daytime, or you will not be able to sleep at the time you want to sleep. Let’s try to get up in the morning to be aware of getting up early on the day off to get the body clock ready.
Can relieve stress
The walk is just a walk, so there is no stress and you can refresh yourself mentally. Research has shown that taking a walk will reduce stress by 30%.
This is because “serotonin” that stabilizes the mind is secreted in the brain. When a lot of serotonin is secreted, the brain relaxes and it becomes hard to feel stress, so it can relieve accumulated stress and make it difficult to feel new stress.
Low serotonin secretion can easily cause stress, which can make you feel angry, anxious or depressed, or make you lose concentration.
Secretion of brain hormones
When you take a walk or walk, a neurotransmitter called “endorphin” is secreted and you can feel better and get a sense of euphoria. When you run a marathon, it becomes a phenomenon called “Runners High”. This is a phenomenon where the tension becomes high due to some feelings that are difficult to keep running.
This is also related to endorphins. Endorphins are also said to be “drugs in the brain” that improve all brains such as concentration, patience, thinking, memory, and creativity. If you feel you can’t concentrate when studying at home, such as studying for exams, you may take a stroll to improve your comprehension and smooth your memorization.
Blood circulation improves and metabolism increases
“The legs are called the second heart” and moving the muscles circulates blood like a pump, improving blood flow. When blood circulation is improved, metabolism will become active, and you can expect to improve your constitution, such as coldness and swelling, and there will be a dietary effect because it will increase your metabolism.
The blood flow carries oxygen and nutrients to the blood from the heart and transports it to every corner of the body, and collects unnecessary carbon dioxide and waste products when returning.
If blood circulation is bad, nutrition will not spread throughout the body, and unnecessary waste will easily accumulate in the body. This can cause swelling. Furthermore, if blood flow is poor, the color of the face may deteriorate and the skin may appear dull.
There is a diet effect
Walking is an effective aerobic exercise that can burn fat because you can exercise while taking oxygen by walking. Compared to jogging, etc., it consumes fewer calories, but you can consume a certain amount of calories by taking a walk as a habit and expect a diet effect.
Furthermore, taking a walk in the morning can maintain a high basal metabolism throughout the day. Also, if you walk on an empty stomach, there is no sugar in the body, so fat burning action is high.
There is something called visceral fat, and if a lot of visceral fat accumulates, it becomes easy to become a lifestyle-related disease. Lifestyle-related diseases include arteriosclerosis, hypertension, and diabetes. Walking can reduce visceral fat, leading to prevention of lifestyle-related diseases.
If you have fewer opportunities to walk, your leg muscles will weaken. When the muscles of the legs weaken, various problems will arise, such as becoming fat in the lower body and falling over easily. If you make it a habit, you can increase your muscle strength.
Ingenuity is necessary to build muscle. It is effective to walk larger than usual or to increase the walking speed to a degree that will take your breath away. Furthermore, if you take stairs and slopes in the walking course, you can increase your strength more effectively.
By increasing the walking time every day, you can improve your strength. Let’s gradually change to such an extent that walks are unpleasant.
Immunity is proportional to constant body temperature. A body with a low body temperature has low immunity and is prone to colds and illness. Increasing muscle mass is the most efficient way to increase body temperature, and it is important to continue a light exercise such as a walk rather than a hard workout. Taking a walk increases muscle mass and keeps the heat normal.
Also, just touching the outside air will naturally boost your immunity. Pollen, dust, and cold viruses are flying outside. Touching this variety of outside air strengthens the skin and nasal mucosa, leading to increased immunity.
Walking is easy to start and you can expect various health benefits
Walking is an exercise that can be easily done from children to the elderly. Even people who are not good at exercising can continue to have fun. If you have a hard time taking a walk because of work on weekdays, it is also recommended to start from the stairs up and down without using an escalator at the station.
If you don’t walk even a little, your muscles will weaken as you grow older, leading to stumbling and falling. It is important to make a habit of taking a walk so that it does not happen.
It may be a good idea to go to a store that is featured in a magazine or to go around a supermarket that you go to every day. If you bring a camera for a walk and take pictures of various landscapes and plants, you can enjoy a walk and increase your hobby.
You don’t have to take a walk for a fixed time unlike other exercises, just walk freely without worrying about forms. Still, you can expect health benefits. Let’s make a walk a habit and maintain a healthy body and a bright heart.
Running has the benefit of making your body and mind healthy. The effects that can be realized by continuing will give a firmness to daily life. Here is a detailed introduction to the benefits of running and how to do it. Let’s hold basic knowledge to enjoy running without difficulty.
There are many attractive benefits for running
Running is an exercise that can be easily started, but when it comes to actual work, it is the part where you are concerned about the effects and how to incorporate it.
Running has a nice merit not only for the body but also for the mind. You can continue running happily by realizing the effect.
In addition to the merits of running, we will introduce in detail the points to show the effect.
10 benefits gained by running
Here are the benefits of running.
The mind and body are refreshed and stress is released.
Exercise is great for relieving stress, but running helps relieve mental anxiety and stress and reduce worries.
When you run, a brain substance called endorphins is secreted. Endorphins are neurotransmitters that relieve fatigue and pain, and act similar to narcotics and analgesics. It has the effect of raising the mood and is also called “happiness hormone”.
It is said that the endorphin secretion is the cause of the “runner’s high” state in which the tiredness that was initially felt disappears and the feeling of pleasure and release gradually disappears as you run.
Running also secretes a brain substance called serotonin. This is also a “happiness hormone” that calms strong emotions such as anger and sadness and stabilizes the spirit. Crunchy feelings and anxiety can be refreshed by running.
I feel a lot of stress in my daily life, such as relationships, work, and romance, but as I continue running, my autonomic nerves are in order and I can feel positive.
Increase work efficiency
Running is said to be the best way to train your brain. Running stimulates the muscles of the lower body, especially in the body, but it also activates the brain.
Scientific research has shown that running “frontal lobe” and “hippocampus” are activated by running.
The “frontal lobe” is the part that controls thinking, creativity, and concentration. The ability to come up with ideas and make decisions is also involved. If you run when you are worried about something or are frustrated, you can make decisions, come up with options, and expect things to be solved.
On the other hand, “hippocampus” is the part that controls memory. As you improve your memory skills, you will remember better and forget more. It is said to be effective in preventing dementia.
You can expect to improve your job processing skills.
Improve various health problems
Running makes oxygen flow into the body and improves blood flow. Abnormalities such as coldness and stiff shoulders are caused by poor circulation. Running will warm your body and loosen your stiffness, and continuing will ease your symptoms.
Running also helps to improve constipation. By moving the stomach around the whole body, the intestines are stimulated and the peristaltic movement is promoted.
Running is also recommended for those who suffer from rough skin. By sweating with aerobic exercise, waste products are discharged and skin tone is improved.
Running is very effective as a diet exercise because it improves blood flow and increases metabolism. Although the fat accumulated as energy during running is burned and loses weight, muscles trained throughout the run increase basal metabolism.
When the basal metabolism is high, energy consumption becomes active in daily life other than running. By continuing, you can aim for a body that is less fat and does not accumulate fat.
Improves physical strength and reduces fatigue
By continuing to run, stamina is added and fatigue is reduced. Strengthens cardiopulmonary function, improves blood flow, and improves fatigue recovery.
When you gain physical strength, your normal movements will become lighter, and your mental energy will be tenacious and vigorous. You will be able to do more positively, and you will be able to start something new and act actively.
Use time better
When you start running, the schedule management will be good, and you will be able to use the time of the day better.
At first, in order to concentrate on running, we will carefully consider what to do before and after. Gradually, you will become more accustomed to time management, and you will be able to use your free time to do things you like and enjoy a fulfilling life. It will make your life more enjoyable and make your schedule more enjoyable.
Have a good sleep effect
In addition to improving physical fitness and recovery from fatigue, running also has a good sleep effect.
Humans are more likely to fall asleep as brain temperature falls. Exercise such as running raises the temperature of the brain temporarily and gradually cools down after it finishes. If the temperature difference is large, the parasympathetic nerves work, improve sleep and deep sleep.
To get a good sleep effect, it is recommended to use it up to 3 hours before going to bed. Care should be taken as it is difficult to fall asleep immediately before going to bed or strenuous exercise.
Feel a sense of accomplishment
By running at a fixed time and distance, you will feel rewarded after running. The change in weight and the closeness to the ideal body line will also be a great sense of accomplishment, and running will become more enjoyable.
There are many people who try to run marathon with the goal of having fun as they continue running. The feeling of achievement after the race is complete is indispensable.
Making and enjoying your own small goals such as running and changing your body makes it easier to continue running.
The big advantage is that you can be confident by continuing to run. Even if you are not good at exercising, you can easily start with shoes and clothing, and you can proceed at your own pace.
The important thing is to continue. By making running habits, you can feel mental and physical changes such as clothes that you could not wear look good and work progresses. Even if you are not good at exercising or have no confidence to do something, the complex will fade.
I can make a common friend
Running can be done silently by one person, but you can also join the community and meet common friends. People who run are different in age and gender, and connecting with people who are not usually involved broadens the range of human relationships.
There are also groups organized as circles in the area and running events. There are many people who want to enjoy running loosely, and many people are more motivated when they can make friends and get along.
In modern times, it is easy to find people with common hobbies using SNS and to start events, so you can enjoy sharing your hobbies with others.
Points to enhance the effect of running
Enjoying running is important to keep you motivated. In order to enjoy it, you must realize a good effect. Here is a detailed introduction to what you should be aware of in order to maximize the effectiveness of your running.
Running time zone
There is no rule about when to run. It is important to incorporate it at a time that is convenient for each lifestyle, but there are merits and points to keep in mind.
Introducing the features of running in the morning and night time.
Morning running is the biggest advantage of getting up early and taking the sun. It is said that sunlight stimulates the secretion of serotonin and motivates people to feel positive.
Running with an empty stomach before meals is effective for burning fat. Fat in the body is easy to use as energy, the effect is higher than at night. Even if you take a lot of energy after running, it is easy to digest and burn, it will be a vitality of the day, and it is hard to accumulate as fat.
There is also a sense of fulfillment that you can use your time well because you can get up early.
At night, the body is easy to move, and it is easy to get injured and high-quality running, making it ideal for training your cardiopulmonary function. There is no risk of sunburn because it avoids UV rays.
If you run 3 hours before, you will get a good night’s sleep. Growth hormone that restores damaged muscle is secreted at bedtime and after exercise, so running before going to bed is an effective way to develop muscle strength.
It is also recommended for people who want to concentrate silently because it is dark.
Points to keep in mind when running
The effect of running is further enhanced by keeping in mind the points.
Frequency of running
We recommend 3 to 4 times a week for 20 to 30 minutes. You don’t have to run every day. If it is light, you can do it every day, but if you run for a certain amount of time, you will continue to have a strain on your muscles. Muscle pain and fatigue are difficult to remove and may prevent muscle growth.
By running while resting your body without becoming too stoic, you can continue comfortably.
6-8 km / h is recommended. Running at a speed that is not too fast and not too slow will increase fat burning and a good sleep effect. The heart rate is 100-120. You can expect to activate your brain by doing it at a constant pace, so let’s run within a reasonable range.
Be aware that if you are short of breath and fast enough to stop, it can overload your body and adversely affect it.
Let’s do hydration consciously. When running for a long time, moisture is discharged to the outside as sweat more than expected. It is important to prevent dehydration, and has the effect of detoxing by draining waste products by sweating and replenishing water.
In addition to hydration before and after running, it is more effective to rehydrate frequently if possible even during running. If you run for 30 to 1 hour, 500ml is recommended. Replenish sports drinks that contain mineral water, amino acids and sugars.
Don’t overdo it
It is important that you do not overdo your running with your physical condition. If you feel unwell after getting up or after work, you do not need to do it forcibly. Refrain from hangovers and feverish days.
There is also a risk of falling if you run with dietary restrictions for a diet. It is important to keep your goals at your own pace and not too high to avoid motivation and frustration.
Keep your mind and body alive with running
We introduced the points that enhance the benefits and effects of running.
Running is a great exercise that can be easily started and keeps your body and mind healthy. It is important to consult with your physical condition and use the method that suits your time and pace.
If you make it a habit by incorporating it into your daily life, you can feel positive effects and enjoy running.