stages of walking

Psychologists also recommend walking to their clients. According to her, this type of movement helps to reduce the effects of stress, relax well, feel more comfortable and even normalize sleep.

News from the institutions

Numerous scientific studies confirm that people can live long and active lives if they manage their health properly. Unfortunately, cardiovascular diseases, diabetes and malignant tumors are widespread in Russia. All of this leads to a reduced quality of life and premature death. Despite the achievements of modern medicine, the number of these patients is not only increasing, but there is also a 'rejuvenation' of this category of patients.

Scientists and doctors have identified the causes that contribute to the premature development of these diseases. They have found that they are largely caused by modern lifestyle and heredity. While we cannot yet influence an individual's genetic makeup, we can reduce the impact of health risks that we can control. The most accessible of these are physical activity and a balanced diet. In this article, we discuss which criteria for physical activity (PA) should be prioritized for a health-promoting effect.

The current evidence-based recommendations for optimizing FA levels are as follows:

1. To get significant health benefits, you should get at least 150 minutes of moderate (2 hours 30 minutes) or 75 minutes (1 hour 15 minutes) of vigorous exercise per week, or an equivalent combination of moderate-intensity physical activity.
2. The duration of a single aerobic training session should be at least 10 minutes and ideally spread evenly throughout the week.
3. For greater benefit, increase aerobic exercise to 300 minutes (5 hours) of moderate exercise per week, or 150 minutes (2 hours 30 minutes) of vigorous exercise per week, or an equivalent combination of moderate and vigorous exercise.
4. Adults should also engage in moderate or vigorous exercise at least 2 days per week to strengthen muscles, engage all muscle groups, and gain additional health benefits.

The most common questions about physical activity

Answer: Recreational physical activity is broader than physical activity and includes the following:

• General physical training necessary to activate health reserves;
• regular physical activity that trains and maintains optimal fitness;
• Rehabilitation sport (for sick people) – a period of treatment and initial rehabilitation through therapeutic physical training.

General physical fitness is a minimum level of physical activity, which includes daily household chores and sports.

Regular physical activity that trains and maintains optimal fitness includes FA.

Physical activity is any body movement produced by muscles that results in an expenditure of energy in excess of rest. Exercise at any level can have a positive impact on overall health. It is proportional to the intensity and duration of the activity. The FA is divided into four levels according to the intensity of energy consumption: no FA, low, moderate and high. This classification is based on the energy expenditure (in kilocalories) per 1 kg of body weight per minute. The metabolic equivalent (MET), which is defined as the amount of energy expended in a sitting position at rest (for a 70 kg person, this is approximately 1.2 kcal/min, which is a oxygen uptake of 3.5 ml/kg per minute). An energy expenditure of less than 1 MET means no physical activity is taking place (e.g. lying down to watch TV or simply lying in bed).

The duration of the FA to produce a health benefit is proportional to its intensity. For example, with moderate FA, which corresponds to a burn of 3.5-7 kcal/min, the recommended amount of exercise should be 30 minutes per day. This results in an energy expenditure of about 150 kcal. Intense FA burns more than 7 kcal/min, so the duration of an FA session to burn 150 kcal is 22 minutes.

Typical movement pattern in Parkinson's disease

As the disease progresses, people with Parkinson's often experience an increase in movement disorders. This includes:

• Hypokinesia (decreased speed of movement).
• Impaired coordination.
• Gait shrinkage (decreased length and increased frequency of steps).
• Rigidity (inability to take steps when starting to walk or to stop completely when walking).
• Difficulty performing double tasks while walking.

These and other questions will be discussed in detail at the 'Motor Rehabilitation of Neurological Patients' seminar. Learn more…

As walking impairment increases, so does the risk of falling. This not only leads to injuries such. B. hip fractures, but also affects independence and the ability to participate in social life. Fear of falling also has psychological consequences and can lead to self-isolation and depression.

gear kinematics

Changes in gait kinematics also include changes in hip and ankle motion. Instead of moving from heel to toe, the patient may step on the whole foot at once or, as the disease progresses, from toe to heel. One gets the impression that the Parkinson's patient has 'forgotten' how to walk and is using a more primitive pattern. When the foot is fully supported, the ability to negotiate obstacles or walk on carpeted floors is limited. The three-dimensional gait analysis shows a decrease in soleus flexion in the final phase. Changes can also be observed in hip flexion, which affects movement in the ankle. However, other parameters of joint motion remain unchanged.

One hypothesis states that the seminated gait is due to decreased vestibular response. If the gait consists of a series of controlled 'falls' and the normal fall response is delayed or not strong enough, the person either falls completely or continues to take short, running strides.

Abnormal motor unit movement, as occurs in bradykinesia, can also be the cause of shortened strides. If the motor unit is unable to produce a sufficiently high frequency and force, or if it stops mid-movement, the full amplitude of the movement is reduced. When walking, this leads to shorter strides. Semiological gait can also result from other changes in gait kinematics. Horak et al. (1992) showed in their study that activation of multiple muscles in the body leads to stiffness that prevents balance.

Gait parameters

The gait in various diseases is studied by the human musculoskeletal system, a branch of medicine [8] .

The temporal structure of the gait is usually based on a subgraph analysis. Temporal structure of the gait pattern

The main method of studying the temporal structure is podography. For example, the simplest form of electropodography, two-point electropodography, involves contacting the soles of special shoes that are closed when placed on a biomechanical splint. The figure shows walking in special shoes with two

In the kinematic analysis of the gait sequence, the overall center of gravity and the angular displacements in the large joints of the lower limbs and the ankles are first determined.

Methods of basic research: gait dynamics

Gait dynamics cannot be studied by direct measurement of torque, nor can sensors be used in lower limb prostheses and joint arthroplasties. An idea of the forces acting on a person when walking can be obtained either by determining the force at the center of mass of the whole body or by recording the support reactions. In practice, the tensile forces of the muscles in cyclic movements can only be estimated by solving an inverse dynamics problem. That is, by knowing the velocity and acceleration of the moving segment, as well as its mass and center of gravity, one can determine Newton's law (force is directly proportional to the mass and acceleration of the body).

Biomechanical basic phases

The analysis of the kinematics, the supporting reactions and the muscular work of the different parts of the body shows convincingly that a certain pattern of biomechanical processes takes place in the gait cycle. 'Despite its many individual characteristics, the gait of healthy people shows a typical and stable biomechanical and innervating structure, ie specific spatial and temporal characteristics of movement and muscular work.' [10] .

The complete gait cycle, the stride period, consists of a support phase and a limb transfer phase for each leg.

When walking, a person always leans on one leg and the other leg. This leg is called the supporting leg. Then the contralateral leg is brought forward (this is the carrying leg). This period of carrying the leg is called the 'transfer phase'. The complete gait cycle, the stride period, consists of a support phase and a limb transfer phase for each leg. During the support phase, active muscle work in the limbs generates dynamic forces that give the body's center of gravity the acceleration it needs to move forward. When walking at a moderate pace, the support phase lasts about 60 % of the stride cycle, and the transfer phase lasts about 40 %.

The starting point of the double step is heel contact with the ground. Usually the heel lands on the outside of the heel. From this point on, this (right) foot is considered to be supported. In other words, this phase of walking is called prone footing—it's the result of the interaction of a person's body weight. The body weight is distributed over the front and rear part of the support foot. The other foot, in this case the left foot, maintains contact with the surface. The hip joint remains in flexion, the knee flexes to relieve the body's inertial force, and the foot is in an intermediate position between dorsiflexion and plantar flexion. Then the shin bends forward, the knee is fully extended, and the center of gravity moves forward. During this portion of the stride, the center of gravity moves without active muscle involvement, which is a result of the efficiency of the gait.

last step

Performing stretching exercises during this phase relaxes the muscles. Muscles contract like springs when you walk, and the stretch returns them to their original length, reducing fatigue. This exercise should be performed at a moderate pace and statically (no movement).

Last exercise after walking:

1. at pp lean your arms against a support (wall, tree), stand a step away from it. Left leg straight, right leg slightly bent. The heels touch the ground. Contract the muscles 2-3 times for 20 seconds, resting 5-7 seconds between repetitions. Adjust muscle tension (at the back of the calves) by moving the pelvis forward. Switch legs and repeat the exercise.

2nd p. Stand with hands on hips, feet shoulder-width apart, feet parallel to each other, torso and head straight. Slowly squat down until you feel tension in your Achilles tendons and calf muscles. Hold the extreme position for 20-30 seconds, then return to the starting position and repeat the exercise 2-3 times, resting 5-7 seconds between repetitions. Variations: a - While holding the final position, slowly shift your weight onto your toes without lifting your heels off the floor; b – while holding the final position, shift your weight to your right or left foot without lifting your heels off the floor.

3) Stand with your feet apart, feet parallel to each other. Tighten your leg muscles and try to bring your feet closer together. Try to hold this tension for 20 seconds, then repeat the exercise 2 times with a break of 5-7 seconds.

4th p. Stand in a wide lunge with your right leg forward, arms crossed behind your head, right leg bent at a right angle, left leg straight, keeping your body in a straight line. Do not twist your legs, lower your pelvis and stay in this position for 20 seconds. Repeat the exercise 2 times with a rest period of 7-10 seconds. Switch legs and repeat the exercise.

Author: Irina Kotesheva, Physician of Therapeutic Physical Training and Sports Medicine, MD.

Photos used in the material from shutterstock.com

How to breathe correctly when exercising

Proper Nordic walking is not just about controlling movement and speed, but also about breathing. There are no strict rules; standard inhalation is through the nose and exhalation through the mouth. Let your body guide you: it will tell you how to breathe under a certain load. To keep your breathing, you can resort to a simple technique: inhale for 2-4 steps and exhale for 2-4 steps. Correct breathing provides good blood circulation, all organs and systems are saturated with oxygen, which contributes to weight loss and significantly increases endurance.

1. Arm and leg movements should be in antiphase - right hand - left leg;
2. No rotation in the shoulder joint;
3. Sticks are brought forward with elbows bent;
4. tight crotch;
5. No rolling of the foot from heel to toe;
6. Positioning of the sticks.

Nordic walking can bring great benefits to the body and evoke many positive emotions. You can train with a team of like-minded people, family and friends any time of the year. The effect sets in quite quickly and lasts for a long time with regular training.

drinking while running

Water and minerals are excreted during running and must be replenished. It is not advisable to drink a lot of water before exercising; a few sips of pure or still mineral water are enough. During training, drink only in small sips (2-3 sips) and at large intervals, otherwise you may stop breathing.

Water and salt levels should be balanced after running, and you should also drink portions within an hour of exercise. The average fluid intake should be 30-40 ml per kg of body weight per day.

The 3 most important liquids to compensate for water loss when running

You should also monitor the amount of water you drink during the day. The recommended amount is 30 ml of water per kilogram of body weight. Adding about 20 % to this result should account for the fluid loss associated with weight loss through walking.

Benefits of Daily Walking

Daily weight-loss walking is good for your health, twice as good when you breathe clean, fresh air (walking in parks and woods). Walking has a positive effect on numerous body systems:

• cardiovascular system. Regular walking strengthens the heart and vessels, prevents high blood pressure and coronary heart disease, and trains the heart muscle;
• respiratory organs. When walking, the lungs open - even parts of the lung tissue that were not activated at rest are activated, and the work of the lung and heart pumps is increased, which leads to oxygenation of the blood, increased metabolism, prevention of respiratory diseases and the development of endurance;
• musculature. When walking, the muscles are actively used, their blood flow increases during movement, as a result of which muscle mass develops. This increases the intensity of blood circulation in the veins of the lower limbs - a good prevention of weak venous valves and, as a result, varicose veins;
• reproductive system. Walking has a positive effect on the health of the internal genital organs, and exercise improves blood circulation in the pelvic area, which is the best prevention of congestion and disorders of the reproductive system;
• the nervous system. Walking also has a positive effect on brain activity: it improves thought processes, stress resistance, stimulates the production of the happiness hormone serotonin and improves sleep;

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• Immune system. 'Exercise can replace many drugs, but no drug in the world can replace exercise' (Angelo Mosso). Daily exercise in the form of walking strengthens and stimulates the immune system so that the body is able to defend itself against adverse external and internal factors.

The older the person, the more problems they have with walking

Most people walk their entire lives, but maybe not properly. Gait disorders can be caused by genetics, disease or injury.

genetic predisposition – Congenital defects such as clubfoot, different leg lengths or flat feet.

injuries – Cuts, bruises and broken bones can temporarily impede walking.

Diseases – Chronic or transient:

• Arthritis;
• injuries to the legs;
• broken bones;
• infections that damage foot tissues;
• tendinitis;
• Mental disorders - people with depression may walk more slowly and people with Parkinson's disease may take short steps and lean forward;
• inner ear infections;
• Nervous system disorders – cerebral palsy or stroke.

Most of these conditions are temporary, but some, like cerebral palsy, can cause permanent gait disturbances. In addition, previous injuries can affect the ability to walk. For example, if you have frequently sprained or dislocated your ankle in the past, you are more likely to twist your ankle and fall in the future.

Gait is also influenced by character, mood, and sociocultural factors: people in big cities, for example, walk faster than people in rural areas. Age also plays a role: only 10 % of the 60 to 69 year olds have problems walking, while among the over 80 year olds there are even 70 %.

How gait affects health and how to correct it

If a person has a gait disorder and walks incorrectly for a long time, this will lead to pain. For example, when someone is born with flat feet, over time the knees suffer and then the pain travels up the chain to the hip joint and lower back. Or another example, when a person rolls their body forward, at some point their lower back or neck will hurt.

However, the opposite often happens: the gait changes due to health problems. Sometimes back pain and muscle weakness lead to stiffness, which in turn leads to disorders in other parts of the spine or joints and causes further pain, e.g. B. in the knees or in the neck.

It is difficult to correct one's own gait: it has to be controlled consciously. However, it is not possible to concentrate on walking for a long period of time, because this process takes place automatically in our body and the brain switches to external stimuli: you have to avoid obstacles, follow the color of the traffic light and avoid tripping over curbs. As the mind switches to the external environment, we begin to walk as we are accustomed to.

In order to change your walk, you must find out why it is the way it is. It could be a bone deformity, such as B. childhood rickets, or a muscle problem such. B. a tension or shortening of the ligaments.

Muscle training can help stabilize joints after an injury or dislocation. Regular exercise also helps lengthen certain muscles and work others. It is best to contact a specialist, e.g. B. a physiotherapist or sports teacher to find the right exercises.

Something good for everyone

Slow walking is a low-intensity activity. It is therefore suitable for people of all ages and fitness levels. You can walk for long periods of time without the risk of straining or overworking your joints and muscles.

For a moderate-intensity workout, simply switch from walking to brisk walking.

You don't need any special training or conditions to just walk. You don't even have to set aside a specific time for it - you can just walk at least part of the way you would normally do by car.

For example, get off a few stops earlier, or walk to the market or shop.

Accompanying exercises

Walking is good cardiovascular exercise, and sometimes walking can be a companion exercise to prepare the cardiovascular system for future exercise. Walking can serve both as a warm-up exercise and as a supplement to a warm-up exercise.

If you haven't exercised in a long time and want to start exercising, you should start with light jogging. If you are not physically fit at all, jogging may be too strenuous for you and you should start with a half-hour walk.

However, walking for half an hour a day, as recommended by the WHO, is not a good idea for regular exercise. They are good for people who are new to exercise or who have gone through a serious illness that they are recovering from.

If you have more serious goals, e.g. For example, if you want to lose weight or build muscle, short walks are not enough.

When will my child start walking?

Young parents often look forward to their child's first steps. It is generally said that a child starts walking at around one year old, but in practice this obviously varies.

Children start walking between the ages of 9 and 18 months.

Some babies take their first steps as early as 9 months old. They are likely to be slightly ahead of their peers in general, having passed all earlier stages of physical and brain development. However, it is worth paying a lot of attention to these 'early' walkers, as they often surprise their parents by suddenly 'falling on their faces'. Don't be alarmed and just make sure the falls are as safe as possible; soon this phase will pass and the child will be much more secure on his feet.

Other babies, on the other hand, startle mom and dad with the fact that they haven't learned to walk at 15 months. Although others will tell you this is not normal, it is between 9 and 18 months. Observe the general development of your 'late' learner and be sure that he too will start running very soon.

On average, children take their first independent steps between the ages of 9 months and 1.5 years. However, this length of time depends largely on the individual child and many external factors, so there are cases that fall outside of this range. Don't worry too much if your child is just outside this age range, but if your child's general condition worries you (does not do well with simpler movements, does not follow a toy with their eyes, does not sleep well, only picks slowly growing, etc.), you should consult a child development specialist for personal advice.

muscle development and coordination

A child's ability to walk is of course heavily influenced by their muscle and coordination development. In order for your baby's body to develop harmoniously from the first few days, you should ensure that he can move freely (buy him comfortable, loose clothing and give him enough freedom of movement) and incorporate baby gymnastics into your daily routine by You gently encourage them to move their arms, legs, back and abdomen and to do coordination exercises:

Go through the main stages of development of skill

Before you can start walking briskly around the home, your baby needs to learn a number of other skills that will prepare them to walk on their own. As a rule, you will find that by the time your child takes his first steps, he is already rolling and sitting, crawling, standing and kicking or leaning against something, picking himself up off the floor and leaning against furniture with the help of an adult. All these actions indicate normal physical development, and the child will soon learn to walk.

Here you will find a table with your child's most important running successes that you should pay attention to. Remember that all babies develop differently, so some milestones (like crawling on all fours or walking on arms and legs) are easy to miss. However, if you find a large discrepancy with our table, you should discuss this with your pediatrician.

Crawling is a very important stage in a child's development as it is the first way in which a child can move independently. Crawling technique changes over time: Babies start crawling on their stomachs around 5 months and then develop on 4 different surfaces.

Get up and climb on furniture

At this age, children typically learn to take steps by leaning against a bed or coffee table (something stable enough to support almost their entire body weight). It's perfectly normal for your child not to walk while holding your hand, as this task requires a lot more coordination.

Turn around to reach for an item of interest behind you

A 180 degree rotation from a seated, let alone standing, is not an easy task that requires a lot of coordination.

Don't be alarmed if you notice your baby moving backwards on his arms and legs. This is a completely normal development phase. Not all children use this type of walking, and those who do switch to running fairly quickly.

Health benefits of walking

Nordic Walking is recommended for everyone, regardless of gender, age, disability or physiology. Walking intensifies the energy metabolism, strengthens the body's own immune defences, activates the muscles, the internal organs and the cardiovascular system. Walking also helps maintain a healthy weight.

The following effects can be achieved through daily walking

• Improving general well-being
• Strengthening of the heart muscle
• increase in stamina;
• strengthening of the muscular skeleton;
• reduce intraocular pressure;
• prevent thromboembolism, heart attack and stroke;
• reduce the risk of cancer;
• to improve mood;
• to optimize brain function;
• Lowering blood cholesterol levels
• normalization of the digestive system;
• Reducing the risk of developing type II diabetes
• to normalize sleep
• Reducing feelings of helplessness
• increase life expectancy;
• Activation of the immune system
• to increase lung capacity and depth of breathing;
• eliminate stress phenomena;
• Strengthening of the musculoskeletal system.

Advice from a highly qualified expert

according to dr Shishonin can replace many medicines for walking for health, but no medicine can replace exercise. The therapeutic effect can be noticed already after 40-45 minutes of continuous walking. This is because bioactive, regenerative substances (serotonin, endorphins, somatotropic hormone) enter the bloodstream. Taking all these factors into account, a person should walk for at least 50-55 minutes at a time to get the maximum therapeutic effect.

Important! In a health-promoting walk, man should walk in a monotonous mode, ie, at the same pace, at the same rhythm, on non-crossing terrain. Ideally, there should be no ups, downs, or climbs.

In monotonous mode, an average person can walk 3-4 km. The health benefits of walking require daily exercise, but that's not easy in our climate. Therefore recommends Dr. Shishonin the treadmill to all his patients who have no problems with the musculoskeletal system. If you are in good physical condition, you can run on a treadmill at 6-7 km/h.

When walking, choose the mode that is most comfortable for you. In this case, the risk of joint damage is reduced. Our body easily adapts to a monotonous step and absorbs the resulting biomechanical shocks as well as possible. If joint pain or shortness of breath occurs, the walking speed should be reduced to 3-3.5 km/h. The occurrence of shortness of breath when walking indicates the presence of functional heart failure. With regular physical activity, this will recede over time.

In health-related walking, A.Yu recommends. Shishonin discourages the use of Nordic ski poles as they put extra stress on the shoulder edges and impair spinal biomechanics. This device can be used for balance disorders, as it serves as an additional support point.

• positioning of the feet.
• Tiptoe walking.
• Ellipsoid in knee osteoarthritis.
• The gait of the knee in osteoarthritis.
• Growth hormone supplements for men.
• muscle work while running.
• Tiptoe walking.
• Unsteady gait in the elderly.