WALKING NO OF STEPS FOR HEALTH

*निरोगी राहण्यासाठी दररोज किती पावले चालावीत*

हे तुमच्या वयावर आणि ध्येयावर अवलंबून असते. साधारणपणे १०,००० पावले चालण्याचे लक्ष्य लोकप्रिय असले, तरी विज्ञानानुसार त्याचे फायदे खालीलप्रमाणे आहेत:

*१. वयानुसार पावलांचे लक्ष्य*

 ** १८ ते ६० वर्षे: दररोज ७,००० ते १०,००० पावले चालणे उत्तम मानले जाते.

 ** ६० वर्षांपेक्षा जास्त: दररोज ६,००० ते ८,००० पावले चालल्याने हृदयविकार आणि सांधेदुखीचा धोका कमी होतो.

*२. तुमच्या ध्येयानुसार पावले*

 * केवळ फिट राहण्यासाठी: ५,००० ते ७,५०० पावले पुरेशी आहेत.

 * वजन कमी करण्यासाठी: तुम्हाला किमान १०,००० ते १२,००० पावले चालणे आवश्यक आहे.

 * आरोग्य सुधारण्यासाठी (उदा. बीपी, शुगर): ७,००० ते ९,००० पावले वेगाने चालल्यास जास्त फायदा होतो.

*३. काही महत्त्वाच्या टिप्स*

 ** सुरुवात हळूहळू करा: जर तुम्ही सध्या खूप कमी चालत असाल, तर एकदम १०,००० पावलांचे लक्ष्य ठेवू नका. दर आठवड्याला ५०० ते १०,००० पावले वाढवा.

 ** *वेग महत्त्वाचा आहे: * रमतगमत चालण्यापेक्षा 'ब्रिस्क वॉकिंग' (वेगाने चालणे) शरीरासाठी जास्त फायदेशीर ठरते.

 ** *सातत्य ठेवा: * आठवड्यातून किमान ५ दिवस चालण्याचा प्रयत्न करा.

*चालण्याचे फायदे-*

 * हृदय निरोगी राहते.

 * मानसिक ताण (Stress) कमी होतो.

 * हाडे आणि स्नायू मजबूत होतात.

 * पचनशक्ती सुधारते.

 

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