How fast to walk to lose weight. When, how much and how to walk to lose weight - tips for losing weight. Cardiovascular system and blood circulation

Let's talk seriously about how and how many times to go to the toilet. A similar question was discussed in the article, Now let’s ask gastroenterologists how often you need to go to the toilet and how to do it correctly.

How many times a day to walk long distance

There is no rule that says that by and large You only need to go to the toilet once a day, although the average person does it once or twice a day. Some people poop more often. At the same time, not going to the toilet for a day, two or even three may also be within the normal range.

If you feel well and do not experience discomfort, there is no need to worry.

If you usually walk big once a day, but suddenly you had to do it three or four times, it’s okay. The reason may be your recent diet. Perhaps this is a reaction to specific product and maybe diarrhea. Perhaps you started eating more fiber.

You should consult a doctor if you have persistent stomach upset, pain, or other difficulties during bowel movements.

When to go to the toilet

If you can basically tell the time by your trips to the toilet, rejoice. Regular bowel movements at the same time indicate good condition digestive system. However, you don’t have to worry if you go to poop at a less precise time.

You may feel the urge to go big at any time of the day. It was just noticed that usually a person is drawn to sit on a porcelain or earthenware throne in the morning.

Most people eat a big dinner, so when they wake up, their bowels want to empty. This is also due to the fact that when a person lies down, he does not feel enough pressure from the feces, and when he gets up, they sink down.

The second most popular time to go to the toilet is in the evening. It has nothing to do with biological clock and human nature. It's just that most of us head to the toilet when we get back from work because it's time to relax and go to the toilet.

Walk often after meals

If you feel like you're expelling what you've eaten very quickly, it's not because you have a super efficient digestive system. On the contrary, frequent trips to the toilet are a big sign that your digestive tract didn't grow up. Pooping after eating is a reflex of infants. Some people retain this reflex.

It may not be convenient to be near the toilet immediately after eating, but it is quite normal from a health point of view.

What you poop has nothing to do with what you just ate, so don't worry - your body has time to extract the nutrients it needs from your food.

You only need to worry when your stool is too liquid, does not sink, and has a terrible smell. This may indicate that fats are not being absorbed enough. In this case, you need to contact a gastroenterologist.

Coffee makes you walk more often

Caffeine stimulates digestion. The substance causes the intestines to contract and push feces towards the exit. This is another reason why people poop right after their morning coffee.

I go to the toilet more often on “these” days

Critical days and more frequent trips to the toilet go hand in hand. Add this fact to the list of unfair things. Women's days often accompanied by pain, bloating and more frequent trips to the toilet. This phenomenon is also associated with hormones. Many women note more loose stool during critical days.

Scientists believe that hormones produced during the cycle, called prostaglandins, cause the uterus to contract and sometimes enter the intestines, promoting contractions. Contractions of the intestines cause it to be cleansed.

Process technique matters

If you have difficulty pushing stool out, you may be positioning yourself incorrectly on the toilet when having a bowel movement.

It has already been proven that the most effective position is not when your body is at an angle of 90 degrees, but the body position in which you create an angle of 45 degrees, with your knees pressed closer to your stomach. This is how our ancestors pooped when toilets were not invented and most people had to squat to walk.

This position creates the most comfortable angle for the exit of feces without special effort from the human side. Unfortunately, pooping this way is not an easy task in modern restrooms.

I rarely go out on vacation

Most likely, this sounds familiar to you: you are on vacation with your family, enjoying the sunny days, the beach, the sand, but there is one problem - you haven’t walked much for several days. According to some studies, 40% of people experience constipation while on vacation, although the exact number of people experiencing this problem is uncertain. It is not possible to track.

So, what is the reason for the difficulties? Just a few hours spent on a plane is enough to dry out your intestines. The atmospheric pressure inside the plane is different from the pressure outside, so moisture is gradually sucked out of your body and intestines.

When you're lounging on the beach or sightseeing and drinking less fluid than you would at home, dehydration continues. At the same time, you are probably devouring fried and fatty foods in larger quantities than in Everyday life. Add to this the stress of the body in an unfamiliar place, time zone change - you get increased sensitivity intestines.

How much time should you spend on the toilet?

Do you manage to read the entire newspaper or complete several levels of a phone game while sitting on the toilet? There is nothing wrong with sitting on the toilet for a long time, nor with the fact that the process goes by very quickly. If you need 5 minutes to have a good poop, that's great; if you need 20 minutes, that's fine too. Your intestines know better how long it takes to empty.

But if it’s difficult for you to go to the toilet, the process seems to take forever, you feel discomfort and you have to help yourself in some way, you need to visit a gastroenterologist. People may experience difficulty defecating due to individual anatomical characteristics.

How to poop discreetly in public and other people's toilets

Going to the toilet at home in comfortable conditions is not a problem: you do your job, flush the water, and you’re done. It’s not at all so easy to poop discreetly in the office, in the airplane bathroom, or at your boyfriend’s house without making any obvious sounds or leaving a smell.

To spy in a big way and avoid awkward situation, follow simple tips.

How to poop at work:

* If you need to do this, for example, at work in an office, choose the furthest booth from those that are already occupied. The further away you are, the less you can be heard and smelled.

*Place a layer toilet paper to the surface of the water. The paper muffles the noise when your waste gets into the water, creating less splashing.

*Before leaving the toilet, make sure the toilet is empty and clean. Don't forget to rinse! If there are traces of slipping, remove them with a special brush or rinse several times. Don't leave unpleasant surprises for others.

Pooping at a party:

*Open the tap with cold water. The sound of flowing water is loud enough to drown out the sounds the body makes. The water should be cold. From hot water steam is emitted, which enhances unpleasant odors.

*Open a window or turn on ventilation. If there is no air freshener, any aerosol will do.

*If the water cannot be turned on, muffle the sounds you make with a layer of toilet paper on the surface of the water or flush every time you feel something coming out of you.

Do you suffer from joint pain, heart problems, stress, depression or obesity? Because according to the Journal of Medicine & Science in Sports and Exercise, walking helps reduce the risk of all chronic diseases. In fact, most health professionals will choose a brisk walk over running, as it is a low-stress exercise that is gentle on the heart and joints. Read on, and you will learn 20 properties of how walking affects your health if you do it daily - and go ahead, no matter whether you are 8 or 80!

1) 45 minutes of walking can help strengthen and tone the muscles of the legs and back and prevent loss muscle mass 2) 30 minutes of daily walking can help you lose weight, improve metabolism and gain lean muscle mass 3) 30 minutes of interval cardio can help reduce blood pressure and relieve you from shortness of breath

1. Boosts Heart Health

Walking helps improve heart health. Irish scientists report that walking - best exercises for individuals leading sedentary image life, especially for adults, to reduce the risk of heart and vascular diseases. In another study published in the Journal of the American Geriatrics Society, researchers confirmed that men and women 65 years of age and older who walked at least 4 hours a week had a lower risk of cardiovascular disease. So don’t forget to walk at least 4 hours a week so that stroke and other heart troubles avoid you.

2. Promotes weight loss

Walking is a great exercise to lose weight and is so effective it's hard to imagine. American scientists conducted an experiment in which obese patients walked with each other (a concept called the “walking bus”) to places they usually took public transport in the city. After 8 weeks, weight measurements were taken and it was found that more than 50% of participants had lost an average of 5 pounds. You might also think it's a good idea to walk there and back instead of getting in the car.

3. Regulates blood pressure

Walking can also lower blood pressure. Researchers from Wakayama Medical University, Japan, conducted an experiment involving individuals with moderate hypertension, in which 83 patients walked 10,000 steps every day for 12 weeks. By the end of 12 weeks, they experienced a significant reduction in blood pressure, as well as improved endurance. Even if 10,000 steps a day is beyond your ability, walking for at least 60 minutes every day will certainly benefit your blood pressure.

Find out more without using pharmaceutical drugs.

4. Fights cancer

Cancer has taken more than a million lives. One of the causes of cancer is a sedentary lifestyle, and this is where walking can help you. Scientists have found that by going for a walk every day, you can reduce body weight and remove several kg of fat, thereby reducing the risk of cancer. It turned out that there is no need to doubt whether walking is beneficial for those undergoing cancer treatment, since it softens side effects chemotherapy. It may also reduce the risk of breast cancer.

5. Improves blood circulation

Believe it or not, walking can make you smarter by providing your brain with the necessary amount of oxygen and glucose, which helps it function better. It also lowers levels of LDL cholesterol, which clogs arteries, increasing the risk of stroke. Thus, blood circulation, brain and cell functioning are improved.

6. Reduces the risk of diabetes

A sedentary lifestyle leads to an exponential increase in one of the most common diseases - diabetes. For people with type 2 diabetes, scientists recommend taking 3,000 to 7,500 steps a day, sitting less, and being more active overall. Walking every day can help control your blood sugar levels, which in turn can help prevent the development of type 2 diabetes.

7. Strengthens bones

With age, bones become more fragile. However, there is also good news: daily walks can help you strengthen them. This low-stress exercise prevents loss of density bone tissue, thus reducing the risk of osteoporosis, fractures and injuries. Since bones are the foundation of the body, stronger and healthier bones mean good posture, endurance and balance. Walking can also prevent arthritis and relieve associated pain.

8. Strengthens muscles

With age, a person loses not only bone mass, but also muscle mass. And here, too, walking can help you, because it strengthens and tones the muscles, and also prevents the loss of muscle mass. Regular walks can strengthen the muscles in your legs and back.

Poor digestion can lead to discomfort in the intestines, bloating, constipation, diarrhea and even colon cancer. Therefore, it is very important to maintain digestive system in order. To do this, you need not only to develop healthy gastronomic habits, drink more water, but also walk regularly. Walking after eating is wonderful. It will help you lose weight and also help digest food.

10. Strengthens immunity

The body's immune system must always function properly to fight infection, disease and death. Walking - great way strengthen the immune system. Walking for at least 30 minutes a day can help activate immune cells such as B cells, T cells and natural killer cells. This stimulates faster production of white blood cells, which allows the body to heal faster.

Dementia or dementia is a neurological condition characterized by the gradual loss of memory and cognitive functions. Over time, it can deprive you of the opportunity to do household chores and make you completely dependent on others. Walking at a moderate pace every day can help prevent dementia, improve memory and make older adults more confident.

12. Increases lung capacity

Walking can also increase lung capacity. When you walk, you inhale more oxygen compared to when you are at rest. This increased exchange of oxygen and carbon dioxide can affect lung capacity, which also contributes to endurance and exercise ability. The best thing about all of this is that you don't even have to run to do it. All you need to do is walk at an average pace for 60 minutes (with breaks, of course!).

13. Slows down aging

A study of 17,000 Harvard graduates found that students who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking is sometimes associated with the activation of the enzyme telomerase, which is responsible for maintaining DNA integrity and is important factor in the course of aging, but walking in any case has a beneficial effect on all problems associated with age-related changes in organism.

14. Helps produce vitamin D

Walking in the morning is a great opportunity for the body to produce vitamin D. It is very important for strong bones, prevents cancer, multiple sclerosis and type 1 diabetes. So The best way Charge yourself with it - go out and walk for 10-15 minutes in the morning sun, without worrying that your body will be harmed.

Learn more about and how to get it in sufficient quantity.

15. Relieves stress

Walking can help reduce stress levels by improving blood circulation, which in turn provides cells with oxygen and nutrients. It also stimulates the receptors nervous system and reduces the production of stress hormones. Regular breathing while walking will also help you cope with anxiety.

16. Uplifts your mood

In several scientific research scientists have argued in favor of the idea that physical activity may help prevent depression. Walking is highly recommended by doctors and psychiatrists as a way to improve your mood. So, if you're feeling down or sad, take a walk, get some fresh air, realize how beneficial it is - and you'll feel better.

17. Improves memory

Japanese scientists have found that walking has a beneficial effect on the memory of elderly patients. Physical exercise help increase the size of the hippocampus, while a sedentary lifestyle reduces it, leading to memory loss. Try to walk every day, this will significantly improve your memory.

18. Increases productivity

Regular walking can also make you more active and energetic. This, in turn, can increase your productivity. Walking is good for everything, be it school, work, memory, flexibility or response to various stimuli - all of this will change for the better.

19. Gives a creative boost

Walking can help you when you feel stuck creatively. They will calm your nerves and relax your brain. When you walk, you are not pressured by deadlines or the need to satisfy someone else's expectations. This helps you start thinking strategically and sorting everything out. So if you are stuck with any problem, take a walk!

20. Helps you make new acquaintances

Walking can help you find new acquaintances, and perhaps new friends, who will inspire you to walk every day, because you will want to meet them again. You can also go to social events. By the end of the day you will be charged with positive energy and peace.

It's clear from this list that walking is beneficial and can improve your health in many ways, but what preparations do you need to make to start walking daily? Let's find out what might be useful to you.

What do you need to start walking?

To start walking, you need a few basic things. Here is the list:

• Walking shoes
• Comfortable clothes
• A bottle of water and an energy bar for long walks
• If you decide to walk to the office, wear office clothes and a pair of comfortable shoes that you can change into while at work.
• Raincoat
• Motivation is absolutely necessary at least in the first 5 days.

Below you'll learn how to stay motivated to walk every day.

Health is the most valuable thing a person has. You should always take care of it, without waiting for problems to appear. Most affordable way To improve the health of the body - walking. In this article we will analyze the usefulness, types and principles of walking.

What are the benefits of walking?

The benefits of walking can hardly be overestimated; they can:

• Improve health and general state body.

Research shows what helps reduce the likelihood of heart disease and vascular diseases three times.

Moreover, thanks to active image life, bones are strengthened, blood pressure is regulated, muscle tissue are toned, sleep patterns are normalized.

By walking for several hours every day, you can reduce the risk of cancer in the mammary glands and eliminate painful sensations in the lumbar region, which were previously chronic.

• Partially replace sports and help reduce excess weight.

Walking increases your heart rate, which increases blood flow and improves oxygen supply to your muscles. While walking, calories are burned 5 times more than when at rest.

• Extend youth.

Aging is associated with high level the content of special proteins in the body that contribute to the development of inflammation and all kinds of “senile” diseases. By walking every day, you can reduce the amount of such proteins and maintain youth for as long as possible. Brisk walking increases a person's life expectancy in a ratio of 1:2, that is, by walking for 1 hour you can get an additional 2 hours of life.

• Cheer up.

The benefits of walking, even for half an hour, are the effect of raising self-esteem, having a positive effect on mood, distracting from negative thoughts and energizing. Arranging walks on fresh air, there are all the prerequisites to get rid of the impending depression. This happens due to the release of endorphins and neurotransmitters during the release of adrenaline.

• Increase brain functionality.

Mental abilities improve as they become stronger neural connections. The benefits of walking manifest themselves not only in the left hemisphere, which is responsible for analytical work, but provides a wide field for implementation creative potential. It has been experimentally proven that the ability to generate ideas increases by 60%.

• Save money.

A pleasant bonus to all the advantages of walking will be that they are “free”. Apart from comfortable walking shoes, there are no longer any restrictions; they do not require financial investments. There is no need to buy a subscription or pay for the services of a trainer. All it takes is a little effort to turn walking into a daily hobby.

What types of walking are there?

There are many varieties of walking. Among them:

• walking in place;
• on foot;
• Scandinavian;
• sports;
• energy;
• up the steps.

Let's take a closer look at some types.

On foot

A person walks all his life, this is his physiology, unless, of course, serious problems with health.

The main thing in this type of movement can be called gradualness and frequency. Gradualization involves starting with shorter, slower walks and gradually increasing the time interval and speed.

Discounts must be made for health status and age. So young and healthy people should focus on speed of movement, and older people should focus on duration.

By frequency we should understand the preference for systematic walks, since walking “from time to time” will not bring the expected result.

The main benefit of walking is the improvement of the whole body as a whole. Walking can significantly improve your well-being and improve your quality of life.

Nordic walking

This variation consists of moving with the support of two ski-like poles. When walking, you should push off slightly from them.

The benefits of Nordic walking are:

• improving the functioning of the heart muscle;
• enhanced ventilation;
• strengthening muscle tissue.

In order not to harm your health, you should choose the right poles. Their size is calculated by the formula: P*K, where P is the athlete’s height, and K is a constant coefficient equal to 0.68.

Race walking

This style of walking is characterized by speed. You must try to move at the highest possible speed. In this case, you cannot start running, that is, at any time one of the feet must touch the surface of the ground.

The benefits of walking in a sports style are ensured by a general strengthening effect on the body; with such movement, a person gets tired much less than when running.

Girls should Special attention pay attention to race walking, because it helps create beautiful feminine contours of the figure.

How to practice walking correctly?

You need to be able to walk correctly. It's not just about rearranging your legs and moving in space. For walking to be beneficial, it is important to follow some rules.

Is a warm-up necessary?

Before you start walking, as well as sports or Nordic walking, you should prepare your muscles for the load. To do this, you should do at least a minimal warm-up. It may include the following groups exercises:

• Initial.
  • swing your legs;
  • shallow squats;
  • jumping in place.
• Intense. Includes muscle stretching exercises:
  • wide steps with body fixation;
  • springy squats.

What pace to keep

Healthy walking involves several speed modes:

1. Slow. Is no more than 3 km/h. This type Recommended for use by people with poor health or during the period after illness.
2. Average. The speed can vary from 3 to 4 km/h. Preferred as initial stage for untrained people who do not yet have experience.
3. Fast. The speed can increase to 5 km/h. Recommended for people who do not have health problems.
4. Very fast. A person moves 6 kilometers in 1 hour. Suitable for healthy, physically developed and trained people.

How to finish

You should not stop walking without preparation. Just like before starting a walk, you should do a few gymnastic exercises. IN in this case This will be moderate walking and exercises to relax muscles that were overstrained during the walk.

Who shouldn't walk?

The benefits of walking are great, however, there are conditions when, unknowingly, you can harm your health. Contraindications include:

Walking is carried out as a result of complex activity of the muscles of the trunk and limbs. The benefits of walking are determined by the fact that it involves biomechanical and neurophysiological processes that comprehensively affect the entire body. Working different groups leg muscles, the activity of which provides tone to the whole body.

When walking, the body simultaneously moves its legs in three planes: vertical, longitudinal, transverse. The faster the walking pace, the higher the amplitude of vertical movements, more active work ligamentous-muscular apparatus, more intense energy consumption.

The work of the legs when walking activates blood flow: the blood intensively enriches internal organs oxygen, accelerating metabolic processes.

What are the benefits of walking?

Regular walks in the fresh air improve your health and well-being:

• The respiratory, muscular, and cardiovascular systems are strengthened.
• Muscle activity improves blood flow through the veins. Consequence - prevention varicose veins veins, removing waste from the body.
• Active energy processes eliminate fat: 15 min. medium pace (1.5 km) burns 100 kcal.
• The benefits of walking for men are due to the fact that congestion in the pelvic area is relieved.

The benefits of walking are in the prevention of somatic diseases, physical inactivity, and diseases of the musculoskeletal system. Regular walking improves immunity, endurance, and has a positive effect on mental health, improves sleep.

Running or walking?

The transition from walking to running is advisable when walking has become a habit and has strengthened the body. Jogging is recommended when normal weight. Exercising with excess weight will harm your joints and heart.

What are the benefits of walking compared to running? Doctors say that an intense walk for one hour is better for your health than a 30-minute run.

Indications and contraindications

Walking as a way to improve health is suitable for any age and gender. Everyone chooses the pace, duration, time and route of walking according to how they feel. But there are situations when you need to focus on indications and contraindications.

Indications:

• reduced immunity, lethargy;
• weakness, loss of strength.

Contraindications:

• cardiovascular disorders, arrhythmia, stroke, heart attack;
• pulmonary failure;
• high blood pressure;
• chronic kidney disease, diabetes;
• threat of retinal detachment, glaucoma;
• colds and other acute diseases.

When, how and how much to go

Walking for health is based on three principles:

1. "Do no harm". The intensity and duration must correspond to the state of the body.
2. Gradualism. The pace, time and duration increase without sudden stress on the body.
3. Regularity. The ideal frequency of walking is daily. An acceptable option is 3-4 times a week for at least 30 minutes.

When to go

Always. Including the route to and from work. If work is far away, train yourself to walk several stops. Morning exercise invigorates you before a working day, evening exercise strengthens your sleep.

In summer it is better to go in the morning or evening hours; In winter, frost stimulates a fast pace, which means a good load on the body (excluding abnormal temperatures).

How and how long to walk

Depends on physical condition. An untrained body will get exercise from walking (4 km/h, low intensity, comfortable speed, heart rate does not exceed 80 beats/min.). Duration from 20 min. at the first stage up to 30-40 minutes. in a few weeks/months.

The duration of walking to achieve a healing effect is from 35 minutes (pace up to 7 km/h, pulse - 65-80 beats/min.). This is an accelerated, training walk that gives a healing effect. The benefits of fast walking are as follows:

• the risk of heart and vascular diseases is reduced;
• body weight decreases;
• blood pressure stabilizes;
• physical endurance improves;
• The aerobic capacity of the body increases.

The duration of the stage is from several months to a year, until the intensity of walking 6-10 km stops tiring. Next, maintaining physical fitness, including regular recreational walking.

Walking in place

The peculiarity of this type of walking is that the hips rise as in normal walking, but there is no horizontal movement. Walking in place is a good load on the basic systems of the body. It can also be used for general strengthening, and to increase endurance. The effect is about the same as normal walking.

“Walking” starts from 5-10 minutes, increases to 60-90 minutes. Speed ​​50-60 steps/min. corresponds to a 30-minute walk (step is the interval between kicks of the right leg).

Walking up the stairs of a high-rise building is the easiest way to improve your well-being. Where to begin? Because one prefers going up and down flights of stairs to entering an elevator.

The more difficult option is to climb past your landing to the top floor, stepping on the steps in a row. The main syndrome of vertical movement is pain in calf muscles. When the muscles stop reacting painfully, shortness of breath stops, and the heartbeat does not increase, the climb must be made more difficult: stand on the steps on your tiptoes, and later step across the step.

The benefits of walking on stairs are in the development and strengthening of leg muscles, stabilization blood pressure, weight loss. Climbing stairs burns several times more calories than running flat surface. The lesson gives a positive effect if it lasts at least 20-35 minutes. But the time frame for reaching this time is individual for everyone.

The benefits of walking are not associated with a specially allocated time. All you need to do is prohibit yourself from using the elevator, ignore the escalator if there are stairs nearby; refuse transport to and from work at reasonable distances.

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Many of us play sports, go to Gym, are on diets. Meanwhile, a number of studies prove that daily long walks are no less effective in the fight against extra pounds.

website I learned what rules need to be followed so that walking can replace a whole set of exercises.

Distance traveled, your speed and your weight- the main factors that influence the number of calories burned while walking. To achieve good results, it is worth following a regular plan and using a pedometer.

Always take it with you - this way you will count all the steps you take per day. If you walk a long distance in a day, but are not losing weight, then a pedometer will help you calculate how many steps you need to add to start losing weight.

These approximate calculations will help you create a personal load plan (keep in mind, a lot depends on individual characteristics body, lifestyle, nutrition, health status):

100 kcal = 2,000 steps = 1.6 km

1 kg = 140,000 steps = 7,000 kcal = 112 km

Ways to increase the duration of your walks:

• If possible, avoid using a car or bus.
• See and pick up children from school.
• Do not use elevators or escalators.
• Walk your dog longer.

  To make your walks interesting, try:

• take a friend with you
• listen to your favorite music and interesting audio books,
• walk in different places, choose new routes.

During the cold season, you can continue training at home if you have treadmill. You can watch your favorite movies and TV shows and still lose weight or stay in shape.

It is worth considering that even for the same person, the step length is different and ranges from 40 to 100 cm. To find out your own step length, you can measure a distance of 10-20 m and walk it with your usual average speed counting steps. Then divide the distance traveled in centimeters (1,000 or 2,000) by the number of steps taken.

Up to 70 steps/min.
On healthy people This speed has virtually no training effect. Recommended patients recovering from myocardial infarction or suffering from severe angina.

91−110 steps/min., 4−5 km/h
Such a walk is a noticeable load for the body and Suitable for all healthy people.

111−130 steps/min.
Great workout for the body, But this speed for a long time It’s difficult for even healthy people to withstand.

1. Start smallloads, gradually moving to longer and faster walking. First, the load should be increased due to the duration of the walk, and only then by increasing the speed. The loads must be adequate to the state of your health.
2. You need to exercise regularly. One lesson a week will not give you any positive effect. If it is not possible to walk every day, then do it at least 2-3 times a week. You can practice walking at any time convenient time during the day, but not earlier than 1–1.5 hours after eating.
3. You need to consult your doctor And pass the body check. Repeat it 1-2 times a year.
4. When walking, watch your posture. The torso should be straight, shoulders back, stomach pulled in.

It is important to remember that walking too slowly for a short distance does not give good results, but walking too long and too quickly can cause harm to an unprepared person.