Walking is much healthier and safer in comparison with strenuous physical activity.
In the process of movement involves almost all the muscular system, it leads to strengthening the body as a whole and the joints and spine in particular.
In terms of exercise, walking can be equated to a cardio workout. First of all, it strengthens the heart muscle,
has no age restrictions, so it is especially popular among people of retirement age.
The minuses of this amateur sport is the dependence on the weather. Of course, you can do walking all year round, but in heavy snow and rain it is difficult to move, which can have a negative impact on your health.
Walking in the gym is difficult, and skipping classes is not desirable.
Nutrition after exercise
After an intense workout, you will help your body quickly recover from the exertion with a good meal.
Eat immediately after or within two hours of finishing your workout. During this time, your body is looking for a quick source of energy replenishment.
After exercise, vegetable broth is also very helpful – it perfectly restores water balance and mineral reserves in the body.
Products that restore energy after exercise are bananas, dried fruits, honey, cereal bars, juices, fruit purees, etc.
Note: dried fruits are one of the best options because they contain natural sugar, which is quickly digested. They are also rich in minerals, which are good for muscle recovery.
If you exercise in the morning, eat eggs and whole-grain bread for breakfast. Egg whites and yolk are rich in protein that relieves muscle fatigue, and bread helps restore energy reserves. You can also indulge in a portion of low-calorie cereal.
Useful Vitamin D
Vitamin D is fat-soluble, it is best absorbed with fatty foods and accumulates in fat tissue. Large amounts of vitamin D are found primarily in animal foods: oily fish (salmon, catfish, mackerel, sardines, tuna), fish eggs, egg yolk and dairy products. It is also found in small amounts in red caviar, oysters, wild mushrooms and seeds.
It is unique in that it is the only vitamin the body produces on its own under the influence of the sun’s UV rays.
Its main role is to help absorb calcium and phosphorus from food. In children, vitamin D prevents the development of rickets, a disease associated with impaired bone development and softening. In adolescents and adults, vitamin D prevents the development of tooth decay and gum disease, protects against osteoporosis (softening of bone tissue due to lack of calcium) and accelerates the healing of fractures. Vitamin D also increases resistance to viral diseases.