Initially practiced by nomads in the high mountains, the afghan march is based on the synchronization of breathing and steps, according to rhythms linked to the configuration of a place or terrain, or to the objective of the walk. In particular, it stimulates the heart and manage stressand thus maintain a certain inner calm.
What is the Afghan march?
Concretely, we inhale through the nose for three steps, then we retain the air on the fourth, before always exhaling through the nose on the next three, and again hold our breath on the eighth step. This walk can be practiced by everyone and on all terrains, although it is more pleasant to practice it in nature and can be maintained over long distances. We will feel the effects after about thirty minutes.
What are the expected benefits of the Afghan march? “This synchronization of steps and breathing promotes oxygenation of the body and reduces the risk of cardiovascular disease.says Pre Martine Duclos, head of the port medicine service at Clermont-Ferrand University Hospital. In addition, this activity is practiced outdoors, in daylight: this promotes the production of many hormones; sunlight makes it possible to synthesize vitamin D, useful for the immune defences, the skeleton, the muscles… Practiced in a group, this activity also plays a social role.”
For his part, Dr Jean-Marc Sène, sports doctor, explains: “The practice of Afghan walking activates the vegetative nervous system, which regulates blood pressure. Ventilation increases breathing capacity and slows heart rate, reducing anxiety and stress. Endurance is improved, blood circulation and basic metabolism stimulatedThis activity also forces you to stand straight, which strengthens the muscles of posture, the abdominal strap, the lower limbs, the arms which are activated, and opens the rib cage, continues the specialist.
Where can I find clubs to practice Afghan walking?www.ecole‑france-marche-afghane.fr
