Marsha Stevenson 
Many of us dream of losing weight and getting in shape. But at the thought of visiting a fitness club, we give up as it is costly and troublesome. So instead, start walking or jogging because a simple walk in the fresh air can become a full-fledged workout. Then, if you are tired, you can sit on the bench and chill, testing your luck at the online live casino using your smartphone.
Walking
Even such a simple activity as a walking route is good not only for the body but also for the spirit. It helps to cheer up and improve overall well-being. And if you make walking a regular activity, you will soon feel that your legs, the muscular corset, and the general condition of the body have strengthened. Availability and lack of additional investments are apparent advantages of such a load. Comfortable shoes and comfortable clothes will be enough for you. And walking has practically no contraindications. There is no load on the joints.
Walking briskly is easy and affordable to keep fit, prevent cardiovascular disease, and lose weight. It activates blood flow, tones muscles, and helps relieve tension and cope with stress.
Walking should be done regularly. The duration and intensity depend on your health. Ideally, you need to do this every other day, at an active pace, from 30 minutes to an hour – this way, you will walk 6–8 km.
A slow walk in the park without physical activity is suitable for the elderly, people with various joint diseases, or overweight. Seventy steps per minute, speed up to 3-4 km/h. Healthy walking is good for middle-aged people. One hundred twenty steps per minute, speed up to 7 km/h. Walking is for active people. Two hundred actions per minute, speed up to 16 km/h.
Running
If you are healthy, do not suffer from diseases of the cardiovascular system, do not have problems with the spine and joints, and are overweight, you can start running. It is recommended to start with two to three minutes, gradually increasing the duration and intensity. Almost every muscle works during running: it strengthens your immune system, increases stamina, helps you lose weight, and relieves stress. The cardiovascular system is maintained, the respiratory system develops, the metabolism starts more powerfully, and the hormone of happiness is produced. Therefore, runners constantly improve their performance and love participating in competitions and marathons.
By the way, running in the fresh air is much more helpful than on a treadmill, and more calories are burned by 10%!
Jogging
The well-known leisurely jogging is now called jogging. This is not just a slow run, but a run at the lower border of the aerobic zone: no longer walking, but still an easy workout for the cardiovascular system. How is jogging different from regular running? During such physical activity, you do not experience tension, breathe evenly, and you can even talk with a partner who is running next to you. It is usually recommended to move at a speed of 7-8 km per hour; the workout duration is from several minutes to an hour.
Jogging improves health, improves metabolism, and even helps the body recover. Muscles are strengthened, and with them, the body’s overall tone.
Nordic Walking
This alternative activity is a fitness version of regular walking, during which special trekking poles are used. They help you balance and move faster and engage your upper body, allowing you to burn almost twice as many calories as jogging and even more calories than during intense running! In addition, with regular use, trekking poles help train the arms, shoulders, abs, and chest muscles.
It has already been proven that Nordic walking is more beneficial than regular walking because it promotes heart and lung health. In addition, this type of exercise has no contraindications and offers more benefits to older people than regular walking, helping to maintain balance, develop aerobic capacity and not put undue stress on the joints.
Choose whatever you enjoy and proceed to change yourself healthily!
