Walking is nowadays both a sports activity and an outdoor activity for the purpose of discovering historical and natural beauties. Either way, trekking should become a habit that we should not must give up for our mental and physical health.
While walking, it is recommended that the head be upright, the abdomen should be pulled inward and nothing should be carried in the hand. It is considered ideal to have a heart rate between 100-110 during walking. The walking speed must be increased gradually to reach the ideal heart rate. After a warm-up for five minutes, walking should be started and after the walk is completed, the pace should be decreased gradually and the heart rate should be returned to normal.
The best walking program is 5 days a week, targeting 10 thousand daily steps. It is recommended to start with 3 thousand - 4 thousand steps per day in the first days and to increase the number of steps to 10 thousand in the future. The walking pace is 1000 steps in 10 minutes. Mild pain in the waist and leg muscles during the first days of the walking program can be considered normal. However, in cases such as increased pain, shortness of breath, palpitations and dizziness, exercise should be stopped and help should be obtained from a health institution.
Endorphin secreted during walking has a calming and pain reliever effect. Regular walks regulate the blood flow to the brain and help fight mood disorders such as stress and depression.
It is very important that the stomach is not full while walking. Eating must be finished at least 2 hours before starting the walk. As the body continues the digestive process, it may be difficult and blood pressure problems may be experienced during walks with a full stomach.
It was organized in England in the 1880s by the "British Amateur Athletics Association" as a trekking or mountain trekking activity. In 1866, the first amateur walking championship was organized, and John Chambers won the race. Thanks to the rules regulated by such organizations, walking sport matured throughout the 19th century.
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