Representatives of the beautiful half of humanity are so sensitive to their appearance that any catchphrase about excess weight can lead them to a nervous breakdown. However, do not be in a hurry to get depressed and to start.

For this, you just need to calculate the body mass index. For this, the weight in kg is divided by the height (in meters) in the square. The index from 19 to 25 is considered the norm, from 26 to 30 - symbolizes the excess mass, and 31-45 - the approaching obesity. These simple calculations are familiar to many, but few people regularly use them to control their weight. But now you have made simple arithmetic calculations and, to your horror, suddenly found that you really weigh more than the required. And this despite the fact that you not only eat healthy foods, but also literally literally every spoon.

Probably, in this case, to maintain a good shape, you just need to add "physical" loads to "right" foods. For example, start to visit the gym. If you do not have time for it, the hall is far from your home or too expensive, try running around the house for 10-15 minutes three times a week or cycling, swimming or step aerobics. And it's even better to start walking, not less than 30 minutes a day. By the way, it is walking on foot, according to many experts, is able in the shortest time to bring you closer to the coveted ideal of a figure with a thin waist and slender legs. Of course, it is desirable that every day is accompanied by hour-long walking tours (this is the equivalent of 7-8 thousand steps), not counting those that you "pass" in your office and at home (usually 2-3 thousand steps). Total it turns out that on the day each of us should march 10,000 steps! Just do not roll your eyes, it's not difficult at all. Often walk with your dog (do not shift this duty to relatives), do not be lazy to leave the transport for several stops earlier; In the evenings instead of sitting at home (from this priest becomes more voluminous), go for a walk (so as not to be bored, invite a nice companion with you).

Of course, it would be foolish to think that on the very first day of walking you will achieve sky-high results. It is possible that for some pre-sitters, 10,000 steps may be associated with a marathon achievement. Naturally, to switch from the usual daily 2-3 thousand steps to 10 thousand in one day hardly anyone will succeed. This should be approached gradually.

For a start, it would be nice to get a rule to walk at least 2-3 times a week. It is only necessary to begin, and you will "sit down" on foot walks so that for you they will not become an onerous duty, but the norm. And to have a clear idea of ??how much you have to march, get a pedometer and for a week, take it with you. Moreover, the size of this device, which from this moment will start programming your life, is no more than a matchbox. So, having carried this device with you, you will be able to determine for yourself, on which days of the week you go a lot, and in which - it is extremely inadequate.

It should immediately be stipulated that walking classes have nothing to do with walks with a gentleman under the moon on a high hairpin. Therefore, for walking, there must be a suitable footwear-the height of the heel should not exceed 2-3 centimeters, the heel should be well supported, and the toes of the foot should not be squeezed. In addition, such shoes should "breathe" and in no case provoke increased sweating. Well, and definitely in this shoe foot should be very comfortable.

By the way, do you have to walk a lot in the office? In this case, try to change at work. Moreover, walking all day on the hairpin is harmful, but, having changed shoes, you combine the useful with the pleasant.

So, use any case for walking. Do not stand still if you are waiting for someone - walk around. Do not intentionally reduce the distance to the object you need to get to, do not "cut" the path with yards, consciously choose the path more truly. In other words, do not skimp! Forgot to buy yogurt or fruit in the store - what's not the reason to look into it again (and legs, not by car)? Live in a multi-storey building - forget about the elevator and climb the staircase on foot (the same practice at work).

Of course, it's boring to move in the same rhythm. A little imagination, and you can walk at double speed, and in addition also change the length of the step. As soon as you get involved in this process, be sure to diversify your route. Explore on foot your city (for sure, it will find the place, previously completely unfamiliar to you), and at the weekend go to nature, where you can sit around the campfire to see the local sights.

In the event that you do not think yourself without a car and a business suit, and go on foot walks are very skeptical and that's why all sorts of country outings are not for you, get a treadmill on which you can combine running and walking. Only the whole. Of course, everything that we talked about requires some effort, but a good figure is worth it, is not it?.

Health. Sumy. Ua.