YourFitWay Blog YourFitWay Blog
It has not been known for a long time that sports is health. But do we all have to sign up for killer workouts? Absolutely, moderate physical activity will also work great for most of you. Walking is a solution that will appeal to you!
Walking – moderate physical activity
We speak of moderate activity when the heart rate reaches 60-70% of the maximum heart rate for a given age. Such activity is also often associated with an energy expenditure of 200-300 kcal.
Moderate activity will include:
- walking,
- cycling,
- dancing,
- swimming,
- roller skating,
- housework (cleaning, gardening).
Walking – easier than the gym
If you are a person who is not fond of intense workouts at the gym, then walking is just for you. Daily walking can be a real pleasure that will bring you a lot of results over time.
Any activity is a way to improve health. However, it is important to be systematic, which is important in any sport.
Benefits of daily exercise
Daily physical activity can bring many benefits that will positively affect your health. Moderate movement:
- supports weight loss;
- protects against many diseases – such as those chronic diseases;
- protects against the yo-yo effect during weight loss;
- reduces the risk of premature death;
- strengthens muscles and joints;
- regulates lipid metabolism in the body – increases the amount of „good” HDL cholesterol and lowers the level of the „bad” LDL fraction;
- regulates sugar metabolism, lowers blood glucose levels and improves insulin sensitivity;
- regulates blood pressure;
- has a beneficial effect on digestive processes, regulates metabolism;
- has a beneficial effect on mental health;
- improves mood and general well-being, makes us better able to cope with stress;
- improves immunity;
- strengthens the efficiency of the body;
- protects against postural defects;
- improves the efficiency of the respiratory system.
How many steps a day to take?
This is already an almost mythical question that is asked when walking regularly. For years, the belief has persisted that 10,000 steps a day is the one and only magic number. Is this really the case?
10,000 steps a day haven’t hurt anyone yet, and we encourage such activity. Nevertheless, you don’t have to worry if you take fewer of these steps – especially in the beginning. According to World Health Organization recommendations, healthy people should take between 6,000 and 8,000 steps a day. Many studies advocate that healthy middle-aged people should take 8,000 to 10,000 steps.
If you’re just getting started with regular walking, give yourself a realistic challenge. Start with smaller distances, which you will increase over time until you reach 10,000 steps a day.
Counting steps – tools
Step counting has been quite popular recently. With measurement tools, we can challenge ourselves and check our progress.
The step-counting app motivates, tests and helps you be systematic. This is the mission behind the YourFitWay App, which encourages users to walk, challenge themselves and take action. The YFW app is not only about physical activity, but also about earning from walking.
The number of steps collected is converted into points, and these points are converted into app currency. This way you can buy products at Exchanger for half the price. In addition, the app gives you the opportunity to recommend it to your friends – which entails a profit for the user. You also have a chance to earn extra money by taking part in a Giveaway drawing.
