Walking and health benefits

Walking and health benefits


Walking is the easiest and cheapest exercise and one of the most effective for losing fat and getting rid of excess pounds. We discover all its benefits and the best way to practice this simple and fun physical activity, suitable for everyone.

Walking is an activity accessible to most people of any age and does not require a financial outlay or excessive effort or discipline. Walking is an easy exercise within everyone's reach. We sometimes underestimate it because we can practice it anywhere (in natural environments such as the countryside, the sea or the mountains, or urban environments, such as parks and city streets). And it is not necessary to be carried out in a gym.

What's more, walking does not require extra time: you can take advantage of everyday moments such as going to and from work or the supermarket, usually done by car.

Also, taking a short walk can be an ideal way to disconnect from the hectic pace of everyday life, digest after a meal, or chat with a friend.

Regular walking is good for blood circulation, activates the muscles, delivers oxygen to the lungs and cells, regulates intestinal transit, prevents osteoporosis, cholesterol disorders and metabolism. But walking offers countless benefits for our body that go beyond the physical.

We tell you all of them so that you don't think twice and go for a walk:

 

You Will Save On Gym Expenses

For many people, reducing expenses is necessary, and the gym fee is usually one of the "extras" to eliminate to make ends meet; however, this should not be confused with abandoning the sport. Walking does not entail any economic cost and keeps us in shape while we save.

 

You Will Burn Calories.

Walking for 30 minutes a day burns about 1000 calories a week. It is necessary to walk for 30 minutes continuously since the fat deposited starts to be burned after 20-25 minutes after starting an activity. Calculate here the calories consumed according to the exercise performed.

 

You Will Regulate Your Weight And Avoid Constipation.

The body in motion reduces calories and increases muscle mass, requiring more energy to function. Also, walking prevents constipation. When you walk, you move your bowel, which facilitates the evacuation of feces.

 

You Will Reduce The Risk Of Colon And Breast Cancer.

Walking briskly for just over an hour a day reduces the risk of developing colon cancer by 20%.

As for breast cancer and helping to prevent it, it improves the recovery of women who suffer from it by 45% compared to those who do not walk, and although it is certainly not the only exercise that helps recovery from the disease. It is one of the most complete and safe.

 

You Will Help Prevent Diabetes.

Insulin resistance is an indication of risk for this disease, even in people with normal glucose levels.

A British study has shown that people who walk experience improved insulin sensitivity.

 

You Will Improve Your Sex Life.

A study of women aged 45 to 55 has shown that those who walk as a frequent activity have more sexual desire and enjoy intimacy more.

 

Your Heart Will Become Stronger.

At the cardiovascular system level, physical activity increases the strength and blood-pumping capacity of our heart. Besides, the arteries have a more remarkable ability to dilate. All of this increases the amount of blood that can reach the muscles and other areas of our body.

 

Your Head Will Hurt Less.

A study conducted on women between the ages of 32 and 70 showed that those who walked 60 minutes a day suffered much less from fibromyalgia and headaches.

 

You Will Reduce The Risk Of Stroke.

Walking 30 minutes a day, five times a week, can significantly reduce the risk of stroke due to improvements in blood pumping.

 

You Will Have Less Risk Of Hypertension.

Physical activity also reduces the risk of being hypertensive, and in patients with arterial hypertension, it lowers blood pressure values.

 

You Will Be Happier

Walking reduces the risk of depression, increases serotonin levels and makes us happier and more relaxed. Physical activity promotes the release of endorphins, the so-called happiness hormones. Walking relaxes us and helps us think clearly.

 

To Walk At Ease, You Must Never:

·        Understand that walking is an obligation. It is a pleasurable and healthy activity, which offers many benefits for the body and mind.

·        Think about all the road ahead of you or the activities that await you after your walk. If you do, you won't take advantage of the anti-stress effect of the walk.

·        Getting out of breath or breathing hard. It is enough to walk at a leisurely pace but without tiring yourself out. Walking should be enjoyed, but in no case should it be a cause of suffering because this discourages you from continuing to do it.

·        Carrying a load on your back or hands. If you need to take your keys, cell phone, wallet or any documentation, keep them in a small "fanny pack" style bag to allow your body to move freely.

·        Feeling exhausted. Walk by putting into practice the recommendations of the experts instead of making you tired. Walking will give you more energy because it helps the body to release various stimulating hormones.

 

To Get The Most Out Of Your Walk:

·        Choose the best time of day. The ideal time for a walk is early in the morning, especially during warm seasons, because as you walk, your muscles warm-up, and you notice more and more body heat.

Also, the air is less polluted at that time. It is also favorable to walk in the late afternoon when the sun goes down, and temperatures drop. The ideal time to walk in the winter season is at eleven o'clock in the morning.

·        Stop worrying about where to exercise. Although it is preferable to walk in natural environments, where you enjoy cleaner, oxygen-rich air, any setting or environment is suitable for walking.

It is advisable to walk on a flat or gently sloping surface in good condition.

·        Increase the duration of the walk gradually.

Start with a ten-minute walk and increase its time little by little, according to your physical endurance.

The ideal is to walk between 30 and 60 minutes a day, although this can be divided into morning and evening walks.

 

How To Lose Weight And Get In Shape By Walking?

Besides being the easiest of all exercises, walking is one of the most effective for losing fat and getting rid of excess kilos.

It is an ideal practice for those with average overweight and those who do not enjoy an optimal physical condition.

Walking at a moderate pace on level ground involves the movement of almost every muscle and bone in the body, tones, improves posture, works the abdominals, fights depression, helps you sleep better, releases tension and burns fat and calories.


Walking and health benefits


Is It Better To Walk Outdoors Or On A Treadmill?

Depending on whether you exercise outdoors or on a treadmill, you will perceive different advantages, decide which can be more favorable for you:

Walking outdoors. It has been proven that exercising outdoors, especially in green areas, delays the onset of fatigue and has a more significant antidepressant effect. When a friend or even your partner accompanies you, it is more enjoyable and fun; plus, being a meeting point and a practice that becomes habitual, it is more difficult to abandon.

Treadmill walking. Exercising on a treadmill also has its advantages: better cushioning, display of distance covered and speed, calories burned and heart rate. Some models also have the possibility of programming it with speed intervals, incline, etc.

 

How Long Should A Weight Loss Walk Be?

Ordinary overweight people who are not in optimal physical condition should walk about 2 kilometers at first, 3 to 4 times a week.

If you prefer, you can count it in time; 30 minutes per session would be ideal.

As the body acquires physical shape, it will increase the effort; it is solved by making the walk more energetic and faster. Besides, you can increase the time up to 1 hour.

 

The Proper Clothing and Footwear for Walking

Clothing should be comfortable, and footwear should be appropriate. A good pair of sneakers should be purchased that provide sufficient support and cushioning, are well adapted to the bone structure of the feet and are flexible enough.

Otherwise, the good intentions may fade away due to blisters, chafing and various discomforts.

Adam Hari

This is my profile, I seek to provide helpful content on several areas, especially health and fitness.

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