One of the most important problems of our time is the rising still life with the developing technology. So much so that about 5 million people die annually due to illness triggered by still life. That's why experts call attention to the necessity of sports for a healthy life at every opportunity. Performing aaerobic exercises, swimming, dancing or riding a bicycle can greatly reduce the risk of developing diseases.
However, if you can not play such sports because of various factors, you are not desperate. Because you will be doing regular and fast, walking, especially 10 thousand steps per day, plays an important role both on your mental and physical well-being. Ten thousand steps taken per day are beneficial to the whole body, notably the heart, which is beneficial.
1. Heart attack lowers risk
One of the biggest benefits of 10 thousand steps per day is the regulation of the cholesterol balance. The fat level, especially called triglyceride, can also be lowered by simply taking a step. The most effective way to protect the veins and raise HDL is by regular walking. Acıbadem University Atakent Hospital Cardiology Specialist Assoc. Dr. Ahmet Karabulut pointed out that one of the main treatments of high blood pressure is taking 10 thousand steps per day, saying:
"Thanks to the marches can prevent arteriosclerosis, balancing cholesterol values, diabetes and blood pressure values are being reduced. All these positive effects can reduce the risk of developing heart attacks by up to 20 percent. "
2. Delays diabetes
Ten thousand steps taken regularly in a day breaks insulin resistance and reduces the risk of developing diabetes. The breakdown of the insulin resistance breaks down blood sugar and delays the onset of diabetes, especially in people with familial diabetes. In those with diabetes, regular hiking can also reduce the need for drugs and insulin.
3. Shielding against cancer
Taking 10 thousand steps a day also reduces the risk of getting cancer. For example, bowel movements are regulated and accelerated to reduce the risk of bowel cancer, weight loss and regulating the level of estrogen hormone also reduces the risk of cervical and breast cancer. In addition, strengthening the immune system of the body thanks to walking is effective in reducing this risk.
4. It contributes to weight loss
Obesity is one of the most important health problems of our age. The basic mechanism of weight loss is burning calories. When you add 10 thousand steps to calorie-restricted calories, your average daily average is 500 calories burned. It's easy to lose weight on this count.
5. It's good for depression
Endorphins and serotonin secreted by the brain in 10 thousand steps a day reduce stress. The majority of medicines used in the depression are effective by increasing the level of these substances. While there is a significant decrease in the symptoms of depression with 10 thousand steps taken daily without the use of medicines, the concentration ability with attention is also increasing.
6. Lowering Alzheimer's Risk
According to the studies done, the risk of paralysis is decreasing in those who take regular daily steps. Along with these, the risk of developing diseases such as early dementia and Alzheimer is also decreasing due to the strengthening of the brain health. This has been shown to decrease the loss of connectivity between the neural cells that develop due to aging and the strengthening of perception function by regular sports.
7. Sleeping makes it easier to dive
Quality sleep is considered the most important detox method of the body. However, the inflexible working conditions brought about by our time, the intense stress and noise pollution problems bring with it the problem of insomnia which is very difficult to cope with. When you have insomnia, you should not seek solution immediately. Because in the studies done, taking 10 thousand steps a day makes it easier to fall asleep and increases the quality of sleep and makes you sleep more deeply. Walking before sleep can cause delays in sleepy dive because it will increase the energy level of the body. For this reason, it is not recommended to perform walking before sleeping.
8. Protects from osteoporosis
The 10 thousand steps taken on a daily basis help strengthen the muscles and joints. In the same way, it strengthens the bone structure and allows the bones to thicken. This is helpful in preventing osteoporosis in the vagina.
9. Strengthens the immune system
Walking strengthens the immune system. Accompanying accelerated metabolism and blood flow, cells responsible for immunity are spreading throughout the body, suppressing inflammatory processes. A strong immune system makes it easier for the body to fight viruses and bacteria. Thus, the risk of getting many diseases is decreasing and the chronic circulatory pain in the body is waning.
10. Increasing sexual desire
It has been shown that taking 10 thousand steps a day increases sexual activity and sexual desire. Walking is thought to increase the level of energy in the affected body and to make proteins more secretive with beneficial hormone involved in the blood from the brain and veins.
Watch these rules while jogging!
- Walking tidy and tidy.
- Take care to walk in high oxygen levels and open fields.
- Walk at least 2 hours after eating to avoid being affected by stomach and intestinal stresses.
- Make sure to warm up and stretch before you walk in order to avoid joint injuries with your muscles.
- In warmer weather, choose the morning and evening hours where the sun will cause little trouble.
- Protect your head against sun rays with a hat.
- Support your body with water.
- Choose the sport shoes designed for walking in order to avoid the pain that can develop on the feet.