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The benefits of walking and of the Shinrin-Yoku

The benefits of walking and of the Shinrin-Yoku

  |   fitness, Sport   |   No comment

The benefits of walking and of the Shinrin-Yoku

Walking is one of the best ways to start a training exercise, as it helps to exercise the muscles and burn calories. But its benefits increase when focusing exclusively on walking and gradually increasing the pace. It is not enough to walk as usual otherwise the effects of walking are reduced; So if you want to enjoy the benefits of this sport, it is best to walk at least 30 minutes each day, without distractions and gradually increasing the pace.

Make ten thousand steps per day or more can greatly help to find and maintain health. Studies show that walking at least 10,000 steps a day significantly improves your health. Put one foot before the other, and this enough times daily, can build endurance, burn excess calories and give you a healthier heart.

This activity helps to lose weight, improve circulation and reduces the appearance of varicose veins, but it also helps tone the leg muscles. Walking also reduces the risk of hypertension, prevents diabetes and helps fight against cholesterol. In addition to all this, walk relaxes and airs mind.

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The source of this recommendation remains today somewhat nebulous. It is possible that it comes from Japan, a Dr. Hatano who have passed this recommendation at a convention. The value of 10 000 steps he used come from a goal associated with a pedometer sold in the 60 (Manpo-kei). Subsequently, in major public health organizations have taken up this value because it seemed dependent of an active lifestyle. It was enough for the media to propel this value to popular benchmark for physical activity.

Walking 10,000 steps a day is not an official recommendation of the Centers for Disease Control and Prevention. Instead, the agency recommends that adults engage in 150 minutes of moderate activity a week, such as brisk walking. To respond to the recommendation of the CDC, you have to walk about 7,000 to 8,000 steps a day, Tudor-Locke said.

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In any case, I can confirm that the Japanese have long seen the virtues of the walk in the woods and did an activity, the “forest bathing” the “Shinrin-Yoku” which “leads to pay attention to the freshness of the air, the colors and sounds. It is a form of meditation that is to be present in the environment. In the absence of over-stimulation associated with the urban environment, relaxation sets in “. The term Shinrin-yoku was coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982, and can be defined as making contact with and taking in the atmosphere of the forest.

The scents of the forest could reduce stress:

The scents and odors have a powerful effect on our health and our emotions. It seems that the odors are strongly linked to our emotions centered in our brain. This is why some perfumes or scents can evoke a sense of nostalgia …

But can they reduce stress? This was sought to demonstrate to researchers at the University of Tokyo. They asked subjects to assess their mood and stress levels on the days they were on a walk in the woods and on the days they stayed in their usual environment. Their findings show that the times when the volunteers went into the forest were crucial to reducing chronic stress.

Scientists explain that the pine, fir and cypress contain phytoncides such as alpha-pinene and beta-pinene as the essential oils of many plants and trees. These molecules would like action decrease the levels of cortisol stress hormones.

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This can help against depression:

In an interesting study in England and London, more precisely, the researchers found that living near London’s trees have better mental health. Even the mere presence of trees in the streets seems to have a positive result and one study showed that people close to places with many trees caused a drop rate of antidepressant prescription.

Does living near a tree or to see change with the seasons would help people cope with urban life can be sad and depressing.

It would be much better to take a walk in the forest but many of us have to settle for the contemplation of one or only a few trees and enjoy the small squares or park his commune. It is always better than nothing …

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How long should you keep walking ?

The answer is simple: the rest of your life! It takes time for that regular activity can become a healthy habit, so just keep doing your steps, and it will become second nature.

Photographs of Huelgoat, forest of fairy

 

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