Can I walk? Is a school uniform a requirement for attending school? How long should you walk every day?

Walking is one of the most enjoyable and effective ways keep yourself in shape.

This is one of those types physical activity, which can be called natural and background. Walking is natural by definition, since we learn this already in the first year of life. And we continue to walk until our last days. Walking is a background load because it is a very correct and effective motor basis, on which your efforts in special training and useful rules nutrition. Daily walking in sufficient quantities seems to enhance the effect of training and proper nutrition.

It is no coincidence that daily walks are integral part training programs.

In addition, walking is much more natural and safer than running. Therefore, if you don’t like or don’t want to run, walk!

If you walk at least 5-10 km a day (in total), then many health problems and overweight resolve themselves as if by themselves, imperceptibly. After all, you are not making any special efforts. You just walk around and do the most normal everyday things. Walking is a background load.

Walking does not burden the brain (rather the opposite) and does not require extraordinary volitional efforts, plus it brings enormous benefits, and for many people incomparable pleasure. Agree, it sounds very tempting!

By walking, you do not risk injuring your knees, twisting your ankle, or overloading your heart. A healing effect and a powerful consumption of calories is evident.

How long should you walk every day?

Doctors insist that the daily rate of movement for a person is at least 10-14 thousand steps. This is the minimum that ensures the normal functioning of the heart, lungs, muscles, joints and nervous system.

I purposefully measured the length of my stride (from the tip of the toe of my “back” foot to the tip of the toe of my “front”) and found out that it was 85 centimeters when walking briskly. Multiplying the step length by the recommended number of steps, I got the following. I need to walk from 8.5 to 11.9 km per day.

Do I walk that much in a day? Hardly! I purposefully walk no more than 3-5 kilometers. I have to solve many questions while driving a car or sitting at a computer. However, the general active life, daily exercise (morning work-out + special training after lunch), working with clients (I constantly lift weights with them and do a lot of other exercises) make walking different important element my physical training.

One kilometer in my performance is 1176 steps. I cover this distance in 10-11 minutes. The approximate walking speed is therefore about 6 km per hour.

Your stride length may vary depending on your height, weight, flexibility and other parameters. Accordingly, both speed and distance may be different.

Is it really important to walk exactly 10-14 thousand steps?

In my opinion, not necessarily. You can do less if the steps are large and energetic. The norm is prescribed for the average person, who can barely move his legs from the point of view of an athlete. And not only the quantity, but also the quality of movements matters for health. 10 thousand sluggish steps will not give even half the effect that can be achieved in 5 thousand vigorous steps. A brisk step means a wide range of joint activity. These are intense muscle contractions, this is an increase in the work of the heart, blood vessels, and capillaries. This is increased breathing. Walking briskly warms you up and even makes you sweat. This is normal and it is useful.

So, I believe you understand that the banal counting of steps with a pedometer is only an appearance. The quality of these steps is also important. The higher quality they are, the less they are needed.

How to count steps and distance?

Currently there are no problems with this. Put on the gadget ( smart watch) or turn on your smartphone with the application and go for a walk.

I prefer to consider the distance using Google maps. I turn on the GPS and determine my location. Then I set the route of movement, indicating the finish location on the map. I choose to travel on foot. The system gives the approximate walking time and exact distance. That's the whole trick. And since in the place where I live there is not a very large choice of routes, I know them all by heart to the nearest meter.

You can use a special smart watch.

Or even a special reminder (a program in a fitness bracelet), constantly giving kickbacks to the overstaying owner :)

Clothes and shoes for walking

It is extremely important to dress for the weather. Use high-quality, hygienic clothing. You should just be pleased to be in it. A tracksuit or jeans (stretch) with a T-shirt (or windbreaker) is perfect. In general, you should be comfortable and pleasant in the chosen clothes. Then walking will not be a heavy duty, but a vital necessity and pleasure. You can even dress up more fashionably (fortunately, there’s no problem with that now) to make it even more interesting! 🙂

When it comes to footwear, there is nothing better than sneakers. Socks must be cotton.
You can and should go for a walk in any weather, with the exception of extreme weather (storm, heavy precipitation, frost, abnormal heat). In cool weather, a hat is required, since the body cools down greatly through the head, which can have unpleasant consequences. In hot weather it is better to wear a cap or baseball cap. You should wear sunglasses over your eyes.

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Have you ever heard Hippocrates say: “Walking is the best medicine for a person”? Moreover, if you combine walking with good sleep and healthy eating, you won’t need to see a doctor for a long time. Just 15-30 minutes of walking every day can significantly improve not only your appearance, but also your overall health.

Editorial website I was surprised to learn how beneficial a practice the most ordinary walk can be for the soul and body. Especially for you, we have listed the positive results that you can achieve - in the literal sense of the word.

1. Positive changes in the brain

Although it seems that the eyes have no connection with the legs, walking has a beneficial effect on their health. It also helps fight glaucoma by restoring eye pressure.

3. Prevent Heart Disease

According to the American Heart Association, walking is every bit as effective as running in preventing heart disease and stroke. It can reduce high blood pressure and cholesterol levels and improve blood circulation.

4. Increased lung capacity

Walking is aerobic exercise, which increases the flow of oxygen in the bloodstream, helps exercise the lungs, and also reduces the level of toxins and waste. Symptoms of some lung diseases may also improve with deeper, better quality breathing.

5. Improvement of the pancreas

It's hard to believe, but walking turned out to be much more effective means prevent diabetes than running. The study demonstrated that over a six-month observation period, glucose tolerance in walkers increased 6 times compared to runners.

6. Improved digestion

A daily 30-minute walk not only reduces the risk of developing bowel cancer in the future, but also improves digestion, relieves constipation, and regulates intestinal motility.

7. Maintaining muscle tone

Walking keeps your joints flexible, prevents bone loss, and even reduces the risk of fractures.

Many parents, despite the fact that school uniform has long become an obligatory attribute of educational life, people wonder: is a school uniform mandatory? When preparing your child for school, do you need to buy a uniform or can you do without it?

Parents and teachers, graduate students have many arguments for and against. Many people believe that compulsory wearing of a school uniform infringes on the rights and responsibilities of the individual. Others are confident that a school uniform organizes the student, improves discipline in the classroom, and increases the level of attention in class.

Why was school uniform introduced?

To provide students with comfortable and aesthetic clothing in everyday school life.
Eliminating signs of social, property and religious differences between students.
Preventing students from experiencing psychological discomfort in front of their peers.
Strengthening the general image of the educational organization, the formation of school identity.

Is school uniform compulsory when attending an educational institution?

Since the Federal Law “On Education in the Russian Federation” No. 273-FZ of December 29, 2012 (hereinafter referred to as the Law) has given educational organizations the opportunity to establish requirements for schoolchildren’s clothing (color, type, size, style, insignia, etc. ), questions regarding the need for school uniforms have become even more numerous.

From a legal point of view, if an educational organization has introduced a school uniform, then it is a necessary condition for attending school. The student’s responsibility is to comply with the Charter of the educational organization and the requirements of local regulations, for example, wearing a school uniform (Article 43 of the Law). Each parent who enrolls their child in 1st grade must familiarize themselves with the Charter of the educational institution against signature. If the Charter contains a clause stating that a school uniform is mandatory, then all students, as participants in the educational process, are obliged to comply with the school’s requirements - to wear a uniform.

In a situation where a student came to school without a uniform, he violated the requirements of the Charter of the educational institution. This situation should not entail such a measure as suspension from school. This is due to the fact that every citizen is guaranteed the right to education. Violations of the Charter of an educational institution may lead to disciplinary action. Most often, in school practice, it is enough to have a conversation with the student or his parents so that the student’s appearance meets the requirements of school etiquette.

It is worth noting here that the school must adopt a local act, taking into account the opinion of the student council, the parent council and the representative body of school employees and students. The introduction of clothing requirements should be made by the decision of all participants in the educational process.

Who determines what uniform children should wear?

This issue falls within the competence of the educational organization, which establishes the types of clothing (sports, formal, casual). Students' clothing may have distinctive signs of the school or class in the form of emblems, ties, and badges. The school can recommend buying clothes of a certain style or color, but does not have the right to demand that you buy a uniform in a specific store, indicating a specific manufacturer.

Special requirements for students' uniforms are provided for educational organizations implementing educational programs in area:

defense and security of the state;
ensuring law and order;
customs affairs, etc.

In this case, the rules for wearing uniforms and insignia are established by the founder of the educational organization (Article 38 of the Law).

Can schoolchildren be provided with uniforms for free?

Providing uniforms and other clothing (uniforms) to students at the expense of budgetary allocations from the budgets of the subjects Russian Federation carried out in cases and in the manner established by the state authorities of the constituent entities of the Russian Federation, studying at the expense of budgetary allocations of local budgets - local government bodies (Article 38 of the Law). This means that some categories of schoolchildren can be provided with uniforms at the expense of budgetary funds, if this is provided for by the constituent entity of the Russian Federation.

The decision to introduce requirements for student clothing should take into account the material costs of low-income families (Letter of the Ministry of Education of Russia dated March 28, 2013 No. DG-65/08 “On establishing requirements for students’ clothing”). Thus, if a subject of the Russian Federation has established strict requirements for the form, then its responsibilities will include providing such a form to all low-income citizens.

The procedure for applying for a subsidy depends on the region of residence of the student’s family. Depending on the territory, you can apply for a subsidy either to the MFC, the district administration, or to the school.

Clothing must match hygienic requirements for clothing for children, adolescents and adults (SanPiN 2.4/71 1.1.1286-03).
Clothing must be appropriate for the weather and location training sessions, temperature conditions in the room.
It is not recommended to wear shoes, clothes with traumatic fittings, or antisocial symbols.
Appearance must comply with generally accepted standards of business style and be of a secular nature.

Of course, students who adhere to certain requirements for appearance comply with the rules of school life. The advantages of a school introducing the wearing of a school uniform are much greater than the disadvantages. Children need to feel that they belong to a certain group or team. This is successfully achieved through the introduction of school uniforms.

If you think that correct posture matters only for your health, then it is not.

No, of course, posture has a huge impact on the work of all our internal organs and sometimes can even cause serious health problems. But, besides this, it is a reflection of your psychological state, the degree of self-confidence and attitude towards the world. Your body language can tell others about you even more than the most extensive speeches, and more than the most expensive clothes. But unlike a suit, posture doesn't cost you any money and only requires effort and practice. In this article we will learn simple techniques developing a posture that will become your real adornment.

Learning to sit correctly

The realities of our lives have developed in such a way that we sit most of the day. And not correct position body in this case can become the main source of health disorders, fatigue and even bad mood. Today, learning to sit correctly is a critical issue for survival.

Slide your hips back so that your lower back is supported by the back of the chair.
Roll your shoulders back and down and keep your chest out. Don't slouch.
If you work at a monitor, position it in such a way that you can watch without changing the natural position of your neck.
Position your keyboard so that your forearms and elbows rest on your desk or rest on the armrests of your chair.
To avoid knee problems, position your legs at a 90-degree angle with your feet flat on the ground.
Regardless of whether your posture is correct, keep in mind that the human body is not designed to sit for long periods of time. Therefore, take breaks every 20-30 minutes. It’s enough to just get up and walk for a couple of minutes and stretch.

Learning to stand correctly

Look at the people around you. Have you noticed that most of them, even very young ones, try to sit down at the first opportunity? In transport, in a queue, at a party, their gaze instinctively searches for a suitable horizontal surface, and their legs naturally carry them there. That's right, these people simply forgot how to stand correctly!

Stand straight with your feet shoulder-width apart. Now serve bottom part body slightly forward to feel the weight of the body on the toes. Then compensate by moving your upper body backwards so that you feel the weight in your heels. Find a balance so that the weight of your body is evenly distributed. Thus, your pelvis should be slightly forward and your shoulders should be slightly behind. It is in this position that the body weight is optimally supported by the spine.
Make sure your shoulders are turned back and your chest is lifted up. Don't put your head down.
Don't keep your hands in your pockets - it makes you slouch.

Learning to walk correctly

In the previous paragraph, I wrote that we have forgotten how to stand. This applies even more to walking. A person who walks when he can pass is perceived as a freak. A person who has walked ten or fifteen kilometers is considered a champion. Meanwhile, the ability to walk begins precisely with correct movements bodies. And they are not that difficult, believe me.

Get into the correct standing position using the tips described above.
Take a step with your foot, gently placing it on your heel and rolling onto your toes.
Repeat this movement ten thousand times throughout the day.
If you want to upgrade to more fast pace, then bend your elbows and make auxiliary movements with them. Yes, it may look unusual, but it will help you then smoothly transition to running.

All of these tips are extremely easy to do... once or twice. The problem is doing this all the time. To do this, we need to consciously and purposefully pay attention to how we sit, stand and walk. Correct and correct yourself. Don’t drive where you can walk, don’t sit down where you can stand, and don’t blur where you just need to sit down.

If you do this regularly, you will see that after a couple of weeks it will become natural for you. In a month you will be doing it without even thinking. The world will see you differently and will be surprised by this transformation.

The habit that you need to develop in the third week according to the program of the book “A Year Lived Correctly” is to move more. As an advanced version of the habit, it is suggested to take 10,000 steps a day.

It turned out that I have so much experience in developing the habit of walking that there will be three whole posts on this topic. Today I will talk about one exercise that will help people with a very sedentary lifestyle to fall in love with walking. For those who just can’t find the time and energy for fitness.

Let's start with the fact that the phrase “I don't have time for this” is an excuse. I absolutely do not mean that by pronouncing it, a person is lying. This is generally a normal reaction when you tell the brain: “Create a new neural connection.”

This requires a lot of energy, so the brain begins to kick out and say: “I don’t have time, leave me alone, I’m busy with a million other tasks. I have nowhere to get the energy to build this connection.” Etc. And so on. and off we go the listing of all vital important issues that we are busy with.

But our brain has one great feature that we will use to force it to build the necessary neural connections.

This peculiarity lies in the fact that our brain takes pleasure in solving very small problems.

V...l...si...p..d - what word is written here?

Well, you answered the questions almost without thinking, right?

And if you carefully analyze your feelings at the time of solving such problems, you will understand that you received some pleasure from this nonsense.

Okay, but how does this relate to walking?

What kind of exercise is this

I specifically don’t say right away what kind of exercise this is, so that you take it seriously and understand that it can really help you. It once helped me a lot.

And most of all, it will benefit your way of thinking. Because by doing it every day for a week, you will gradually begin to find time and energy for fitness, and get rid of the stereotype that playing sports is hard.

You will never have excuses like:

too lazy to change into sportswear;
I don’t have comfortable sportswear;
I have a headache, finger, arm, butt, tooth, inflammation of my right heel and a callus on my head (underline as appropriate);
It's too late for classes today;
I just woke up and I have absolutely no time to study.

I'll tell you more. You will do this exercise right now. And I guarantee that you will be able to do it throughout the next week.

After you have completed this exercise, please return to your computer and answer the questions on the post.

Click here to see what this exercise is.

Right now, stand up and take 100 steps in place.

Did you have the thought “what the hell am I doing” while you were doing the exercise?

Have you noticed that after the exercise you become a little more energetic?

How long (approximately) did the exercise take?

Was it difficult to convince yourself?

Will you repeat it again tomorrow?

Don't spoil it in the comments please :)

As I said, the main thing in this exercise is to change your mindset. And to make it easier for you to change it throughout the week, I have prepared a workbook. During the week, you need to do the exercise and answer some questions every evening that will help you get rid of barriers, stereotypes and develop your own program.

To access the download, enter your email in the form below the post.