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Walking and Workout In The Time Of Corona

Walking And Workout In The Time Of Corona

Walking is one of the least expensive, simplest, and easiest physical activities and does not require any equipment or special skills. It is also a way to improve physical fitness, maintain health, and reduce stress. Unfortunately, he did not get the appreciation he deserves, either in terms of health or its value as a means of transportation and entertainment, In the present era, we see that the more developed mankind, the less they exercise it.  This sport can be practiced at any time and in any place such as parks, markets, or public roads on the seashore and others.  Experts have revealed that it is safe to exercise outdoors, but due to the high number of people infected by the coronavirus (COVID-19), it is recommended that you exercise at home, according to a report published on the "TODAY" website.    The report noted that, given the spread of the coronavirus, the increase in the number of people infected with it, and country trends in engagement with citizens of origin, many people have become isolated and have avoided dealing with anyone to protect themselves and avoid corona infection.    The report, therefore, adds that people who are used to exercising outdoors every day feel discomfort that they do not have to start over, as this can expose them to infection with the coronavirus.    Crystal Watson, a doctor at the Johns Hopkins Center for Health Security, explained that exercise is a good thing for strengthening the immune system and reducing coronavirus infection, so if you have a garden in your home, you can do some exercise, but if you don't have it, you can exercise at home to protect yourself and your family from the risk of coronavirus infection.    The report pointed out that exercise is the first goal is to get in shape and also to reduce weight gain, as it is important to maintain a healthy mind and body significantly, so you need to do some exercise. exercise daily in a home.    The report adds that you can follow the best exercises on the Internet, so you should watch the exercises and do them at home instead of going to the gym or exercising on the street.

Walking is one of the least expensive, simplest, and easiest physical activities and does not require any equipment or special skills. It is also a way to improve physical fitness, maintain health, and reduce stress. Unfortunately, he did not get the appreciation he deserves, either in terms of health or its value as a means of transportation and entertainment, In the present era, we see that the more developed mankind, the less they exercise it.
This sport can be practiced at any time and in any place such as parks, markets, or public roads on the seashore and others.

Walking is a sport that is not limited to a certain age, and even if a person is unable to exercise in general because of his health conditions, walking will contribute to improving health and restoring vitality.
During walking, all the blood of the body moves from the muscles of the feet to the muscles of the arms, which results in an increase in blood flow to all parts of the body, which undoubtedly helps to flush out the viruses and strengthens our immune system.


The benefits of walking:

  • Burning extra calories.
  • Maintain a healthy weight and improve fitness.
  • Prevention of chronic diseases (such as heart disease, high blood pressure, type 2 diabetes).
  • Help reduce the level of harmful cholesterol in the body.
  • Promote bone health and prevent osteoporosis.
  • Reducing anxiety or depression and improving mood.
  • Maintaining joint flexibility and muscle strength.
  • Improve balance and blood flow in the body.
  • The more frequent the walk and the longer the distance, the higher the benefits.
  • Recommended walking time:
  • Walking is recommended for at least 30 minutes a day, and walking for hours is not necessary until a person gets its benefits. Still, instead, it is enough to walk more than 10 minutes a day and gradually increase the duration until it reaches the recommended goal.
  • Since walking is less intense than running, it takes more time and repetition to enjoy the benefits of running, because the American Heart Association recommends that you walk at least 30 minutes a day, five days a week (150 minutes a week), which is equivalent to running. For 20 minutes a day for three days a week.


The difference between walking and jogging:

Walking does not just mean a slow run, but the difference goes beyond that because walking means that one of the feet stays on the ground - at least - alternately all the time, while during jogging, both feet go up in one of its stages (i.e.like the jump), and the higher the speed, the longer the hop length.
The difference between walking and climbing stairs or walking on high ground and others:
Stair training is an activity more intense than regular walking because a person reaches the peak of effort when going up faster than walking, so most people feel tired when climbing upstairs, On the other hand, burning calories is faster to go up the stairs.
Due to the increased effort when climbing long distances, it is only advisable for those who are physically fit enough to do it. Still, it is acceptable for everyone to do it for short intervals at a fast and straightforward speed due to its additional health benefits, but it is not recommended after a large meal or if you feel unwell.


Correct walking method:

  • To convert a regular walk into a pleasant and healthy walk, you need to stand in an appropriate position and perform some significant movements, such as the following:
  • Raise your head, waiting not to touch the ground.
  • Relax the neck, shoulders, and back and do not lean them forward.
  • Move the arms freely with a slight curvature of the elbows, knowing that the movement comes from the shoulder and not from the elbow.
  • Tighten the abdominal muscles and make sure the back is appropriately straightened.
  • Take into account the flexibility of the knee movement and do not move the leg and thigh together.
  • Walk gently, the heel touching the ground first, then the toes.


Tips for walking:

  • Choosing the right shoe, a durable support heel, and a thick, elastic lining for shock absorption does not cause blisters on the skin.
  • If you walk to work, you can wear your usual work clothes and wear bright, comfortable colors when you step outside at night.
  • Choose the right place: If you are walking outside the house, it is advisable to avoid rough roads with cracked sidewalks and fossils, and if the atmosphere is not conducive to walking, it is advisable to go in places designated for walking such as markets.
  • If you are walking long distances, it is advisable to bring water, snacks, extra clothing, sunscreen, and a hat to protect yourself from the sun.
  • Heating (warming up): This means starting with a slow walk for five to ten minutes to warm up the muscles and prepare the body for exercise.
  • Cooling: This means ending the walk by slowing down for five to ten minutes, to calm the muscles.
  • Stretching exercises: Muscle stretching exercises can be done after heating or after cooling.


Advice for diabetics before starting to walk:

  • Regulate treatment time (insulin needles or medication).
  • Refrain from injecting insulin into the thigh muscle because exercise, in general, makes it absorb insulin very quickly.
  • Check your blood sugar 15 minutes before walking and 1 hour before.
  • Avoid walking when you see abnormally high blood sugar.
  • People exposed to hypoglycemia are advised to take an emergency person.
  • Organize meal times to avoid hypoglycemia, as the person will remain vulnerable at all times for more than a day after walking.

Tips for asthmatics before you start walking:

  • Walking is an excellent way for asthma patients because it helps to develop the lungs and relax, and it is also advisable to:
  • Use the inhaler at least half an hour before you start.
  • Take the emergency inhaler.
  • Make sure you warm up before walking.
  • Avoid walking in polluted air areas (such as busy roads).
  • Cover the face with a scarf or a piece of wool when the air is cold.

Benefits of walking for the elderly:

The place to walk should be secured so that the ground is flat and not tedious, and discuss any specific needs before you start walking


Benefits of walking for children:

Children are easily bored and may need a little encouragement to continue walking, here are some tips for them:
  • Focus on an exciting destination for them (like a park, a playground, etc.), where walking can be practiced freely.
  • Choose a winding path for them.
  • He took a camera and asked them to help them take pictures.
  • Encourage the child to invite a friend to participate in the sport of walking.
  • Provide healthy snacks and drinks, and when signs of fatigue appear on the child, take a break.
  • Warnings when walking:
You should stop feeling dizzy, overworked, or having trouble breathing.


Is it safe to exercise outside during the coronavirus outbreak?

Walking is one of the least expensive, simplest, and easiest physical activities and does not require any equipment or special skills. It is also a way to improve physical fitness, maintain health, and reduce stress. Unfortunately, he did not get the appreciation he deserves, either in terms of health or its value as a means of transportation and entertainment, In the present era, we see that the more developed mankind, the less they exercise it.  This sport can be practiced at any time and in any place such as parks, markets, or public roads on the seashore and others.  Experts have revealed that it is safe to exercise outdoors, but due to the high number of people infected by the coronavirus (COVID-19), it is recommended that you exercise at home, according to a report published on the "TODAY" website.    The report noted that, given the spread of the coronavirus, the increase in the number of people infected with it, and country trends in engagement with citizens of origin, many people have become isolated and have avoided dealing with anyone to protect themselves and avoid corona infection.    The report, therefore, adds that people who are used to exercising outdoors every day feel discomfort that they do not have to start over, as this can expose them to infection with the coronavirus.    Crystal Watson, a doctor at the Johns Hopkins Center for Health Security, explained that exercise is a good thing for strengthening the immune system and reducing coronavirus infection, so if you have a garden in your home, you can do some exercise, but if you don't have it, you can exercise at home to protect yourself and your family from the risk of coronavirus infection.    The report pointed out that exercise is the first goal is to get in shape and also to reduce weight gain, as it is important to maintain a healthy mind and body significantly, so you need to do some exercise. exercise daily in a home.    The report adds that you can follow the best exercises on the Internet, so you should watch the exercises and do them at home instead of going to the gym or exercising on the street.

Experts have revealed that it is safe to exercise outdoors. Still, due to the high number of people infected by the coronavirus (COVID-19), it is recommended that you do your exercices at home, according to a report published on the "TODAY" website.

The report noted that, given the spread of the coronavirus, the increase in the number of people infected with it, and country trends in engagement with citizens of origin, many people have become isolated and have avoided dealing with anyone to protect themselves and prevent corona infection.

The report, therefore, adds that people who are used to exercising outdoors every day feel discomfort that they do not have to start over, as this can expose them to infection with the coronavirus.

Crystal Watson, a doctor at the Johns Hopkins Center for Health Security, explained that exercise is a good thing for strengthening the immune system and reducing coronavirus infection, so if you have a garden in your home, you can do some activities, but if you don't have it, you can exercise at home to protect yourself and your family from the risk of coronavirus infection.

The report pointed out that exercise is the first goal is to get in shape and also to reduce weight gain, as it is essential to maintain a healthy mind and body significantly, so you need to do some exercise. Exercise daily in a home.

The report adds that you can follow the best exercises on the Internet, so you should practice at home instead of going to the gym or exercising on the street.

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