According to Vilnius University professor Albert Skurvydas, walking is a very simple and well-known exercise, which is why it is one of the best forms of physical activity, allowing to strengthen the body from childhood to old age.
Outdoor experiences are essential for children
In infancy, the journey of walking begins, with babies willingly clinging to nearby furniture, swinging, and eventually taking their first unsteady steps.
These first movements are not only a fascinating stage, but also very important for the development of motor skills and muscle strength. Recent studies have shown that babies who spend more time being active, including walking, tend to reach developmental milestones faster and have better coordination later in life.
Research has shown that children who engage in regular physical activity, such as walking, have better cardiovascular health, stronger bones and less obesity than their peers who spend most of their time in sedentary activities.
According to Professor Albert Skurvydas, even about 90 percent of preschool children spend time indoors, and their genes long for natural nature, movement in it.
He adds: “Many studies show that for children to fully mature, they need both physical activity and emotions, mental activity, a sense of the world and many other experiences that lie outside the room, but when you open the door to the outside.”
“According to the physical activity recommendations of German scientists, preschool children should spend at least 180 minutes doing physical activities and walk 10-14 thousand. steps per day, and for school-age children – to be active for 90 minutes and collect 11-15 thousand daily. steps”, says A. Skurvydas.
The professor emphasizes that it is very important not to forget daily walks. It doesn’t have to be tiring, hard physical activity – most of the walk can consist of walking at a slow or moderate pace.
Those who do sedentary work – do not sit down
It’s no secret that walking not only helps maintain physical health, but is also an effective means of reducing stress and maintaining mental well-being.
Recent studies have revealed the positive effects of walking on mental health, and have shown that regular walking can reduce symptoms of depression and anxiety, improve mood and increase resistance to stress.
Professor A. Skurvydas notices that more than half of the people suffer from pain in the lower back, which often extends to the leg area as more and more people work in a sedentary position. These pains are caused by too long and comfortable sitting, during which the piriformis muscle in the gluteal region weakens and the sciatic nerve is compressed.
“Adults are recommended to engage in moderate to high-intensity physical activity for about 60 minutes every day. True, in order for this “dose” of movement to be effective, you cannot sit during the day – take short active breaks, for example, 5 seconds, every one hour of sitting. jog in place or perform other exercises with a very high intensity”, – shares advice from A. Skurvydas.
The professor adds that systematically walking 3-5 times a week can reduce the probability of developing various mental and neurodegenerative diseases by up to 50%. Research shows that taking a slow walk 2-3 hours before bedtime is very effective in reducing stress, activating the anti-stress – parasympathetic – system and thus significantly improving the quality of sleep.
Brisk walking in old age can increase life expectancy
Systematic physical activity throughout life is undoubtedly one of the strongest guarantees of a long and healthy life.
For people over 65 years of age, to maintain body health, it is recommended to move at least 300 minutes a week, and a quarter of this time to engage in moderate-to-high intensity activities.
“Unfortunately, only a very small number of seniors are able to move that much – about 95 percent or more.” cannot possibly reach this limit of physical activity. It is difficult to reach because it is quite uncomfortable for seniors – you need to walk not at an average pace, but at a fast pace,” says the professor.
Prof. A. Skurvydas also emphasizes the fact that our cells are plastic, so it is definitely not too late for those who start promoting a healthy lifestyle at a later age.
“You need to move throughout your life. Of course, if you moved less in your youth and more in your old age, any movement will still be beneficial. Research shows that even if you start applying the rules of physical activity from the age of 60, you can extend your life expectancy by another 7-10 years. So it always makes sense to move,” he says.
Moving is more fun with a friend
According to A. Skurvydas, it is easier to spend leisure time more actively and promote a healthier lifestyle together with family, friends or colleagues, by turning daily physical activity into a game or competition.
In order to promote greater physical activity, the team of the sustainable mobility app “Walk15” together with the technology company “Samsung” invites Lithuanian schoolchildren and members of their school communities to join the steps challenge “Schools go”.
The challenge, which has already been joined by more than 40,000 members of the community, is designed to draw attention to the importance of movement for physical and emotional health – during it, the representatives of the schools who have collected the most steps will be awarded with special prizes.
Joining the challenge is easy. Members of the school community just need to download the free app and indicate the school they represent.
The school community with the highest average number of steps between April 27 and June 15 will be declared the winner of the challenge, and its most active walkers will be awarded special prizes: as many as 30 representatives of the school with the most steps will receive Galaxy Watch6 smart watches and Galaxy Fit3 bracelets.
Tags: Suffering fatigue pain Professor Skurvydas people ages
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