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9 RULES FOR THE MOST EFFECTIVE BENEFIT FROM WALKING
In particular, the coronavirus pandemic, which has profoundly affected our daily lives over the past year and greatly disrupted our physical activities, poses a high risk for weight gain and general health problems due to inactivity.
Turkey Medicals member and Turkish Physical therapy and rehabilitation specialist, sports doctor Prof. Dr. explained 9 tricks for getting effective results from walking and 4 points that determine calories spent walking, and made important warnings and recommendations.
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Be sure to keep time while walking
For the cardiovascular system in adults, it is recommended to walk at a moderate pace of 30 minutes at least 5 days a week or at a severe pace of 25 minutes at least 3 days a week. In the old proposals, these walks are recommended to be longer than 10 minutes, while in the latest proposals, they are also accepted to be short. An important way to extend these periods is to use step counts or similar phone applications, and individuals using them experience increases in daily activity due to additional motivation.
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Do not forget to drink water
Replacing the water you lose with sweat while walking is very important for health and performance. Since the feeling of thirst usually begins when 2 percent of the body’s water is lost, it is necessary not to leave drinking water to the feeling of thirst, especially in hot and humid weather. Otherwise, the working capacity and performance of the heart fall down.
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Control your heart rate and breath
A person can easily talk in a medium-paced walk. If even this tempo is too much, lower your tempo and raise it to a level where you can sing (in this case, you will need to extend your daily walking time), if you become unable to make a sentence, know that you have increased your tempo. If you get up to a severe pace and talk briefly, continuing at this level can cause problems for people with general health problems. As a rule, the body automatically determines the speed of walking, so be careful to follow it.
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Choose healthy shoes and sweat-absorbing clothes
All you need when walking is a light shoe that doesn’t squeeze your foot and you’re comfortable. Pay attention not to the visual appearance of your shoe, but to its comfort inside your foot. If you have pressing problems, take care to walk with special shoes or insoles. Also, if you are going to walk in the heat, be careful to use sweat-absorbing clothes.
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Strive to increase your walking speed
Taking faster but small steps increases your speed. If you are listening to music and adjusting your step with the rhythm here, choose faster songs so that your step count and therefore your speed increase. Research on walking shows that walking speed is directly related to general health and life expectancy, especially in older people, and life expectancy increases when people over the age of 70 increase their walking speed from 3 km/h to 5.
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Push your body with your toes while walking, swing your arms fast, walk upright
Pushing yourself forward and up, especially with the fingers of your foot behind, will make walking more efficient and fast. Having your posture in the ideal position will allow your lungs to aerate more efficiently. Fast shaking your arms also makes a serious contribution to increasing your speed.
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Be sure to follow this rule if you are going to walk on the treadmill
Prof. Dr. in Turkey describes the rules that must be considered for those who walk on the treadmill at home as follows: “not planning the exercise correctly can unfortunately do more harm than good. It is inserted into homes with walking treadmills, which are the easiest form of exercise. Walking and running at home with these tools can increase a person’s adaptation to exercise, as well as standardize seasonal and field conditions as much as possible, eliminating problems such as rain, snow, mud, cold and polluted air that restrict exercise. But since there are a wide range of treadmills on the market, their performance and health characteristics are very different. Some of them have insufficient shock absorption systems and should not run at high speeds on them. Again, walking and running without shoes is also not recommended for anyone, but it can lead to exercise-related problems and cause injuries, especially in people who are overweight and have health problems with their legs.”
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Walk in the ground if possible
Walking in places such as concrete floors creates problems for joints, but walking on floors that absorb excessive shock, such as a trampoline, can also cause serious balance problems and associated falls. Therefore, moderate shock absorbing floors such as tartan pistes and soil are the healthiest. These considerations should always be kept in mind, as it is the most important condition for a person to continue this, so that they do not have problems while exercising.
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Don’t walk in the cold if you have heart and lung problems
Cold and dirty air causes an increase in problems, especially in people with heart and lung problems. Cold air negatively affects blood in the heart and peripheral vessels, while dirty air can badly affect lung aeration. Therefore, individuals with general health problems should be even more careful when playing sports in such weather.
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Personal exercise
Challenging exercise, rather than exercise appropriate to one’s own health condition, can lead to serious dangers. Sudden deaths, stress fractures, muscle/tendon injuries and ruptures that can be seen while playing sports can be given as examples of health problems that can occur frequently.
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4 points that determine calorie burning in walking
Calories spent walking; walking speed and duration, weight of the person and walking path (uphill/stroke and walking on flat ground) determine. With the change of these four factors, the energy expended will change. For example, 70 kg if a person walks 4 km for 1 hour, he will spend 245; if he walks 6 km, he will spend 350 kcal. An increase in walking time and a person’s weight numerically increases the calories spent. A person spends an additional 12 percent energy when they go up with a 1 percent slope, and 6.6 percent less energy on downhill walks.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
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