Ukraine is gradually adopting European values. Including joining the promotion of a healthy lifestyle. World Walking Day in Ukraine is celebrated as part of the European Week of Sports. Although this holiday has not yet gained universal support in our country, its popularity is growing every year. After all, this Day is aimed at integrating physical activity into everyday life. Promotes the benefits of walking as the most natural and affordable form of physical activity, ideal for maintaining health and fitness.
How the idea of celebrating World Walking Day came about
The International Association of Sports for All, TAFISA, started World Walking Day in Germany in 1991. Which is held annually on the first weekend of October and elsewhere on other days of October. In Ukraine, this day has been celebrated since 2016. Every year, more than 15 million people in more than 200 cities of the world participate in the celebration. The main message of this day: openness to citizens of any age, origin, legal capacity and gender.
Frequent Questions and answers
Is walking really good for health?
Yes, it has been scientifically proven that regular physical activity will improve any person’s health – physical and mental. It increases the quality of life and reduces the risk of certain diseases, such as cancer, heart disease, stroke, hypertension, obesity, type 2 diabetes, etc. Walking is useful as a moderate aerobic activity. And in general, it has a positive effect on the system of the soul and body.
Physical activity, including walking, helps teenagers solve problems positively. Reduces aggressiveness, delinquency and behavioral problems, and also reduces depression and anxiety. In addition, an improvement in academic performance was noted. WHO recommends that adolescents have at least 60 minutes of physical activity per day.
How fast should you walk?
In order to feel energetic and maintain your health, it is not recommended to excessively force the pace of walking, especially at the beginning of training. This will lead to too large steps, reduce speed and immediately lead to fatigue. The optimal speed at which you will not only get a charge of energy, but also enjoy walking, is 4-5 km/h. In addition, remember that you need to walk in such a way as to cause a moderate but noticeable increase in the frequency of breathing and heart rate.
How to calculate a useful and safe intensity of physical activity?
When walking, running and other exercises, the load will be safe and beneficial if your heart rate corresponds to certain indicators. To determine your rate, use “golden formula” calculation of the optimal heart rate:
220 minus your age, we first multiply the obtained number by 0.65 (this will be your necessary minimum for useful activity), and then we multiply it by 0.8 (this will be your maximum safe activity).
For example: if you are 40 years old, then your heart rate during exercise should be within:
minimum (220 – 40) X 0.65 = 117 beats per minute (if lower, the benefit will be less);
a maximum of (220 – 40) X 0.8 = 144 beats per minute (if higher, it can already be dangerous for blood vessels and heart).
Of course, these indicators may vary depending on your physical condition.
How to celebrate Walking Day?
Abroad and already in Ukraine, events on this day are organized in approximately the same way. In settlements that support World Walking Day, activities are organized for local residents. They find special support among active families, schoolchildren and pensioners. At the stops and at the finish line, it is customary to have a general tea party and treat fellow runners with sandwiches and sweets. They come to the event in comfortable everyday clothes – in sneakers and with backpacks. They leave the competition with acquired positive emotions.
Rules for the Day of Walking
In order for such an event to be recognized by TAFISA and classified as “World Walking Day”, special Rules were developed.
The event should be accessible to all segments of the population – for families, for people with disabilities, for people in old age, etc.
The main route should not exceed 12 km (8 miles). It should be light and even.
Several routes of different degrees of difficulty should be offered – for people with different degrees of training.
The chosen route should not have dangerous areas that could lead to injuries.
It is necessary to ensure compliance with safety measures.
How this day is celebrated in other countries
In those countries where the health of the nation is concerned and where there are alarming signals about insufficient measures in this direction, the event is organized at the state level. In Israel, this initiative is supported by the Ministry of Culture and Sports and the Ministry of Health as part of the Efsharibari plan – Israel’s National Program for an Active and Healthy Lifestyle. Everything is organized on this Day in cooperation with schools and local residents of those administrative units where the events are held. In Israel, there are problems with the active leisure of the population. After all, only a third of Israelis support WHO recommendations and maintain their health thanks to an active lifestyle.
How and where to walk?
Take the stairs, not the elevator.
It is better to drive children to school than to get behind the wheel.
Go shopping and walking.
Park in a slightly remote place.
Go on “walking dates” with loved ones.
Take a break for a walk.
Interesting facts about walking
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