REGULAR WALKING. Walking is the first great act of a little man, a child - when he gets to his feet and steps into life, everything becomes different.

Regular walking, 150 minutes a week in a moderately intense and intense zone, reduces health risks especially in the middle of pandemic. It is not only good for our body but it is also good for our mental healt.


Personally when I am walking, I walk with a pedometer to motivate myself. You can have it on your phone, smartwatch or as an attachment to clothes. You should do at least 10,000 steps a day (6km). However, this is not easy at all if you are at work all day and then with small children, etc.. So I suggest you do at least 5,000 steps of conscious walking.


30 minutes of conscious movement a day, according to experts, has a positive effect on hormones, metabolism, muscles, immune and nervous systems.


Whoever sits longer dies sooner

This is fairly general, but a U.S. study found that anyone who sat for more than six hours a day was 40 percent more likely to die in the next 15 years than those who sat for less than three hours a day. .



Prolonged sitting affects muscle mass and back stability. Lack of exercise raises blood pressure and slows metabolism, and a lot of sitting also negatively affects the cardiovascular system, causing overweight, high cholesterol, calcification of the arteries and diabetes. So you should get up and take a walk several times while sitting.


100 calories.

The average person consumes when walking 1.5 kilometers (about 2000 steps).



  • The average person spend 100 calories when walking 1.5 kilometers (about 2000 steps).
  • Most people who walk an extra 20 minutes a day lose about 3 pounds of body fat in one year.
  • Just a few short walks a day helps lower blood pressure.
  • When walking, your knees suffer much less than when running.
  • Has a very positive effect on the healing process for people who have experienced a heart attack.
  • Speeds up metabolism.
  • Has a positive effect on milder cases of depression and helps fight stress.
  • Will give you more energy and make you feel better.
  • Improves sleep.


Above all, walking is great for everyone, childrens, elders, young adults, adults, even your dog. It is a great way to give your body energy, immunity and in the same time you can spend time with your family, friends or by yourself. Walking is accessible and you can walk through whole year, it is free and you don`t need any special equipment.


Walking is not entirely self-evident, and above all, it is not given forever.


How to walk fast?

There is more health benefits if we increase the average walking speed. Faster walking is an exercise of moderate intensity and has more benefits to your well-being and reduces health risks. How fast you have to walk to do this it depends on your physical fitness. Faster than a normal walk for sure.


If you are decide for more intense walking, the first but fundamental step will be to improve your walking techniques first. When you succeed in this, you can increase your average walking speed.


We walk briskly already when it’s about five miles per hour or 12 minutes per mile. In fact, real, sportier brisk walking begins when we walk faster than nine minutes per mile. This can be too fast for many people, so it is important to find the speed that suits us .


When you are walking keep your hands free (no phone or purses) and use them actively. Breathe through your nose and do not squeeze your abdomen.


How to get started?

To get started walking, all you’ll need is a pair of walking shoes.


Choose a walking route near your home. Or look for a scenic place to walk in your area, such as a trail or on the beach. You can also recruit a friend or family member to walk with you and hold you accountable. Alternatively, you can add walking into your daily routine.


Here are some ideas: If you commute, get off your bus or train one stop early and walk the rest of the way to work. Park farther away from your office than usual and walk to and from your car. Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time.

Photo credits: