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Free, does not require a gym, burns calories and is an ideal excuse to discover new places. These are just some of the benefits of walking.
The World Health Organization (WHO) recommends that an adult perform at least 10,000 steps a day. For Physiotherapist Vidaintegra Medical Centers, Eduardo Orellana this figure seems hard to reach, "because of the sedentary lifestyle of the people and the ignorance of the benefits that it There is to stay active. "
place, in the brain, this activity increases the endorphins one of the hormones badociated with moods, which helps reduce stress, tension and anger. In addition, helps to improve concentration and reduce the risk of memory problems in the future.
In addition, walking releases substances that generate a feeling of well-being and avoid diseases neurodegenerative diseases such as Alzheimer's disease and senile dementia , in addition to the control of depressive states and stress.
The specialist specifies that this activity is also: LDL).
– Controls blood sugar to prevent diabetes
– Improves digestion, prevents constipation and the risk of colon cancer.
– Preserve healthy bones, without risk of osteopenia and osteoporosis.
– Helps keep tonic muscles.
– Improves lung function by increasing oxygen supply.
For walking to be a really good exercise, it is recommended You can start with a frequency of 3 to 5 times a week until you can do it every day. Regarding the weather, in case there is no previous physical activity, it is advisable to start with 10 to 15 minutes a day, at a comfortable pace for each person, until you reach the end of the day. to reach at least 30 minutes. However, the specialist recommends "to perform a prior medical evaluation, especially in the elderly and those suffering from diseases such as obesity, diabetes, hypertension or hypertension. 39; arthritis. "
It is also important to practice the activity comfortably, using appropriate clothing, giving priority to fabrics that allow optimal perspiration. The use of shoes offering optimal cushioning. And take a bottle of water to hydrate you before and after the walk.
Tips for a good walk
– Appropriate clothing. Do not leave it too hot and avoid polar or flannel material. Privileged fabrics for optimal perspiration.
– Type of shoes. It is not necessary to invest in running shoes, but in comfortable shoes, which are neither narrow nor soft, flexible and offer optimal cushioning.
– Do not forget good hydration before and after walking. This can be with water and / or isotonic drinks, avoiding carbonated drinks.
– Lying before and after walking.
– How to do it. Walk straight, at a steady pace, with your back straight, allowing the lungs to perform to their full potential. Do not forget the swinging of the arms to maintain a good balance and save energy.
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