This is What Happens to Your Body When You Walk

5, 20 and 60 Minutes

Introduction

In the following text we are going to read how beneficial walking is and how it improves our
health.

Walking is one of the most beneficial things that you can do for your health yet it is often
overlooked. With the advent of modern transportation, we can take a car, ours, or an
Uber or Lyft, a train, subway, plane, bike, board, boat, elevator or “people mover” to our
destination. Mankind has invented many technologies that allow us to take less and less
steps each day, but we need them, very badly.

Walking is the best medicine. – Hippocrates.

We forget that we are biological creators and in order for our biology to function properly
and efficiently we need to move the biology in its innate, organic way. Walking is the most
basic form of human movement and because of modern technology we walk less than
ever. Wheels have made it easier to travel from point A to point B in a shorter period of
time but we need walking to regulate and maintain optimal health for many reasons.

The body benefits and creates chemical changes the longer you walk, and realizing how
the body benefits and changes with a short and long walk may inspire you to take more
walks, take the stairs, walk to lunch instead of drive, or walk to your local supermarket
instead of drive. There are opportunities around us every single day to walk, both short
and long-distance that can allow us to transform our bodies and health.

Tabela 6.1.1

1
http://www.isabelsmithnutrition.com/5-benefits-walking/

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 I can say from first-hand experience that I discovered the benefits of walking quite a few
years ago. When I was 19 years old I had a job as a meter reader for the DTE, the electric
company. My job entailed walking for about 5 or so hours each day. I was thin when I
started the job, I didn’t think I could lose any fat because I didn’t believe that I had any.
Within under a few months I lost 5 pounds (of fat, I suppose) that I didn’t even know that
I had to lose.

You’ll see how walking for just a few minutes, 5, 10, 20 or even a full hour can impact
your health in a highly beneficial way.

Your Body and Health Change in Minutes of Walking

Walking for 1-5 Minutes:

Your first few steps out the door cause your body to release of energy-producing chemicals
in your cells to fuel your walk. Your heart rate increases from 70 to 100 beats per minute.
This boosts blood flow and warms the muscles.

Stiffness lessens as your joints release a lubricating fluid to help you move more easily.
In this time period your body burns 5 calories per minute. Your body uses fats and
carbohydrates as fuel to burn for energy.

Slika 6.2.2

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Walking for 6-10 Minutes:

Your heartbeat now increases from 100 to about 140 beats per minute, and you’re now
burning up to 6 calories a minute! Your blood pressure rises slightly but is countered by
the release of chemicals that expand blood vessels, bringing more blood and oxygen to
working muscles. Do not be confused! The more you walk the more it trains your body,
heart and cardiovascular system to maintain resiliency and your blood pressure lowers
over time with walking.

Walking for 11-20 Minutes:

Your body temperature rises more, which is good because you begin to sweat and your
blood vessels near the skin expand to release heat. As your walk becomes with more
determination and energy output, you’ll burn up to 7 calories a minute and breathe
deeper. The hormones epinephrine and glucagon rise to release fuel to the muscles.
Epinephrine is an adrenaline hormone that is sold (under EpiPen) that treats asthma
attacks and allergic reactions. It acts as a vasoconstrictor and blood pressure support
hormone. Why not get it free from a 20-minute walk?

Walking for 21-45 Minutes:

At this point you will begin to feel invigorated, your body releases more tension and
relaxes further. This is partially thanks to endorphins (feel-good chemicals) released in
your brain. More fat is burned at this level, and insulin (which is a hormone that helps
store fat) drops. This is beneficial for anyone doing their best to release excess fat or heal
from diabetes.

Walking for 46-60 Minutes:

At this level, you’re burning calories, increasing blood flow, oxygenation of the body and
excelling all of the previous benefits for a longer period of time. You can keep in mind that
you are strengthening your heart, improving your ability to prevent disease, losing
unhealthy fat, boosting your vitamin D levels by being in the sun, keeping your body
healthy and happy. Studies have shown that walking reduces stress and anxiety and is
just as effective (if not more effective) than antidepressants. Your body also benefits by
harmonising your right and left-brain hemispherical activity. In other words, when you
take a step with your right foot you’re exercising your left-brain. When you take a step
with your left foot you are exercising your right-brain. Whatever side of the body you
move exercises the opposite hemisphere of the brain. The left-brain is logical, analytical
and more process oriented while the right-brain is more creative, spatial and artistic.
You’re going to think and feel smarter with each new walk!

Walk more often. Daily if you can, it’s one of the best regulatory practices to maintain
ideal health and happiness.

Article taken from: http://healthywildandfree.com/walk-for-10-20-minutes-happens-

body/

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Vocabulary

Nouns (imenice): Verbs (glagoli):

walking – šetnja overlook – prevideti, propustiti

health – zdravlje invent – izumeti
advent – dolazak, nastup, pojava allow – dozvoliti
Uber – kompanija za prevoz putnika regulate – regulisati
Lyft – kompanija za prevoz putnika maintain – održavati
board – ukrcati se inspire – inspirisati, podstaći
elevator – lift take stairs – ići stepenicama
people mover – automatizovani sistem za entail – iziskivati, zahtevati
veći prevoz ljudi (metro, veliki liftovi…) impact – uticati
destination – odredište, destinacija fuel – snabdeti gorivom
mankind – ljudski rod increase – porasti, povećati se
movement – pokret boost – podići, povećati
wheel – točak warm – zagrejati, ugrejati
benefit – korist, benefit, prednost lessen – smanjiti, umanjiti
opportunity – prilika release – osloboditi, pustiti
meter reader – osoba koja čita na brojilu burn up – sagoreti
koliko je struje potrošeno counter – reagovati suprotno od očekivanog
cell – ćelija expand – širiti
heart rate – otkucaj srca lower – smanjiti
beat – otkucaj sweat – znojiti se
blood flow – protok krvi breathe – disati
muscle – mišić drop – izgubiti, opasti
stiffness – ukočenost excel – isticati se, nadmašiti
joint – zglob strengthen – ojačati
fluid – tečnost prevent – sprečiti
calorie – kalorija harmonise – usaglasiti se
fat – mast
carbohydrate – ugljeni hidrat
fuel – gorivo
heartbeat – otkucaj srca, puls
pressure – pritisak
blood vessel – krvni sud
oxygen – kiseonik
resiliency – otpornost
cardiovascular system – kardiovaskularni
sistem
determination – odlučnost
output – izlaz, proizvodnja
epinephrine – epinefrin ili adrenalin
glucagon – glukagon (osnovno dejstvo
ovog hormona je povećanje koncentracije
glukoze u krvi)
epipen – epinefrin
attack – napad
vasoconstrictor – živac koji sužava krvne
sudove
tension – napetost

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endorphin – endorphin
flow – protok
oxygenation – process dodavanja
kiseonika
antidepressant – antidepresiv

Adjectives and adverbs Prepositions and conjunctions

(pridevi i prilozi): (predlozi i veznici):

beneficial – koristan, delotvoran

biological – biološki –
properly – propisno
efficiently – efikasno, uspešno
first-hand – iz prve ruke
innate – urođen
optimal – optimalan, najpovoljniji
thin – tanak, mršav
lubricating – koji se lako maže
slightly – malo, neznatno
confused – zbunjen
invigorated – jači, zdraviji
partially – delimično
spatial – prostran

Tabela 6.1.

Synonyms

Nouns (imenice): Verbs (glagoli):

walking – hiking overlook – disregard, neglect

health – fitness, mental wellness
advent – arrival, coming
elevator – lift
people mover – a type of mass transit
system
destination – goal, place one wants to go
mankind – human race, people
movement – motion, activity
benefit – advantage, profit
opportunity – lucky chance, convenience
cell – unit, smallest living organism
beat – stroke
muscle – tissue
fluid – liquid
carbohydrate – organic compound
composed of carbon, hydrogen and
oxygen
invent – create, think up
allow – approve, authorize
regulate – manage, organise
maintain - care for, keep up
inspire – encourage, stimulate
entail – require, result in
fuel – give energy to, charge
increase – boost, advance
boost – increase, expand
warm – heat up, warm up
lessen – lower, reduce
release – let go, let out
counter – counteract
expand – grow, increase
lower – reduce, minimize
sweat – perspiration
breathe – inhale, exhale, take in and let out

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 fuel – something providing energy drop – fall
heartbeat – pulse excel – be superior
blood vessel – artery, vein, capillary strengthen – encourage
resiliency – resilience prevent – keep from happening or
determination – assurance continuing
output – product, production boost – increase, enlarge, expand
attack – sudden dysfunction or disorder harmonise – correspond
tension – pressure, stress
flow – stream

Adjectives and adverbs Prepositions and conjunctions

(pridevi i prilozi): (predlozi i veznici):

beneficial – useful, valuable

biological – concerning life –
properly – correctly
efficiently – skilfully
first-hand – direct
innate – native, inherited
slightly – a little
confused – baffled, dazed, puzzled
invigorated – stimulated
partially – partly
spatial – relating to space

Tabela 6.2.

Conclusion

• The world has changed a lot, the modern technology brought many good and bad
things. One of the negative aspects is that people spend more and more time sitting.
We all have to spend more time outside and walk on a daily basis. It is something that
everybody has to do. We will be healthier and happier.

Napomena za testove napredovanja:

Kako biste što bolje usvojili gradivo, uz ovu lekciju dostupni su testovi za vežbu koji se odnose
na razumevanje teksta i vokabulara iz ove nastavne jedinice.

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