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The important thing is not to stand still: sedentary life, as experts remember, is the leading cause of an incredible number of diseases.
Joining the gym or devoting yourself to a sport that excites us is always excellent choice, but also a beautiful daily walk can give its benefits without spending too much time and money.
Walking is good because it improves health, reduces stress, helps relieve muscle tension and also helps you sleep.
The main peculiarity of the walk is that anyone can do it. You do not need to be trained, you do not need a lot of strength in your legs or even a statuesque, walking is indicated to anyone who wants to do it, including the obese.
Walking first is good for our heart's high heart rate by subjecting it to great work and training while maintaining better heart function. Walking, as well as other physical activities, helps regulate cholesterol. According to experts, moreover, 2,000 steps a day are enough to help eliminate the risk of type 2 diabetes.
As we know, the real secret to losing weight is movement. According to experts, 30 minutes of physical activity a day are enough to stay fit. Too long workouts can be stressful, while moderate exercise promotes weight loss and consistency in the workout. Walking, climbing, and walking the dog are good starting points for not losing the line.
But how much does it take to walk precisely? 2000 steps? 5000? 30 minutes?
In an issue entirely devoted to walking, the British Journal of Sports Medicine offers practical tips to adjust your pace based on a simple indicator and within everyone's reach: the number of steps taken per minute.
The badysis, titled "What speed is fast enough?", Took into consideration the most relevant research conducted on hundreds of men and women over the age of 18, with different indices of body mbad.
The experts, on the basis of all their badyzes, were able to conclude that, in order to guarantee a moderate intensity activity, the rate of an adult should not fall below 100 steps per minute. In practice, this amounts to counting the steps taken in 10 seconds and multiplying the number by six: the result must be greater than 100. For a vigorous activity, the studies suggest a pace of 130 steps per minute
in the Everyday life, we walk at much lower speeds – explains Roberto Bottinelli, professor of sports medicine at the university and director of the Sports Medicine Center of Maugeri IRCCS of Pavia. The indications, like this one, concerning the cadence, but also those on the minimum number of steps to be made per day (10 000) are obvious approximations, to adapt to the conditions of each one, but which answer to only one strategy: move. It's easier by introducing lasting changes to your habits, adopting protocols that can be followed by everyone and activities compatible with everyday life. "
You only have to arm yourself with a good pair of shoes walking at the right pace, remembering that the World Health Organization also recommends to grant at least 150 minutes a week to moderate physical activity
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