There are more and more people who include physical exercise in their daily life and within all possible disciplines, walking is one of the easiest to practice and in fact, more economical because you just need to have a good Footwear and free time to leave half an hour to walk the streets of your city. Is A very healthy practice for both our physique and health Of our body since a cardiovascular activity like this manages to improve the cardiovascular system, activating the blood circulation and allowing oxygen and nutrients to be distributed better throughout our organism.
But it is not worth any way to walk but you will have to follow a constant, fast and exercise your muscles. In this article we are going to discover the Effects of walking in your body So that you discover how good it is to practice this sport in a habitual way.
A stronger heart
One of the Benefits of walking Is that it helps our heart to be stronger and healthier. Simply by dedicating half an hour of the day to perform this exercise we will improve the functioning of the cardiovascular system and reduce the risk of heart disease.
When we do a cardiovascular exercise (walking, running, elliptical, etc.) we get our Heart pump more blood and therefore, we accelerate the blood supply making it reach more parts of the body; In addition, the red blood cells are responsible for transporting oxygen and therefore, we get better oxygenation of all our cells. This helps Controlar la hypertension, It also regulates Bad cholesteroland improves the functioning of our vital organ: the heart.
To achieve this we will only have to Brisk walking, At least 30 minutes a day and this will allow us to start noticing the benefits we are targeting, in addition to all of the below.
Walking helps to lose the extra pounds
Another of the Positive effects of walking It gets Maintain our ideal weight Since this activity requires the consumption of calories to be able to be carried out in an appropriate way and therefore, manages to increase the daily caloric expenditure by going to the fat reserves to be able to satisfy this new demand.
We have to remember that calories work like the “gas” of our organism and when we do not use them, they end up remaining accumulated in our body as if they were the “reserve of gasoline”. When our body needs that “extra” of energy it will go to these reserves to satisfy your demands; This is why physical exercise is perfect for losing weight.
In this other article you can discover how many calories you burn walking so you can get an idea of how good this sport is to fight against being overweight or obese.
Stronger and toned body
But not only does it help us burn calories, but when we walk, Activate our muscles and joints To make the effort it requires to continue advancing. In this sense it is important that we remarquemos that, in order to tone the body and achieve this effect, it will be essential that you perform the exercise quickly and intensely, it will not be useful to go walking in peace and stopping in any window. To be able to strengthen the body you must make an extra effort that you can get walking faster, climbing slopes or interspersing rhythms from fast to slow and vice versa.
The Legs, buttocks and abdominal muscles Are the groups that benefit most from the practice of walking frequently but for this, it is essential to have a correct posture with the back straight, shoulders relaxed and accompany each step with the movement of the arms to not overload any part of the Body and get the most out of muscle work.
Reduces the risk of some diseases
Another of the effects of walking is that it is an ideal exercise to be aware of conditions such as those related to cardiovascular health (as we have already mentioned in the first section) but also other diseases such as Diabetes type II or asthma; The reason is that by pumping more blood and allowing greater internal oxygenation we can balance glucose and also improve our respiratory capacity.
The osteoporosis It can also be prevented by taking a half hour to walk each day since we get our bones to work, to become stronger and increasing their density. For this reason, many doctors advise women to go for a walk frequently to improve their bone structure, but also the Joint health Which also intervene in this exercise.
we give you some tips to prevent osteoporosis as well as discover the symptoms and treatments.
You will have more energy
When a person feels down, lacking energy and vitality one of the tips that give health professionals most is that they exercise. The reason for this is that with practices such as going for a walk, blood circulation improves and therefore, our cells have more oxygen, therefore, we will feel more vital and with greater internal energy.
In addition, Exercise reduces anxiety, generates endorphins (The hormones known as “happiness”) and lessens the stiffness of muscles and / or joints. For this reason, exercising like walking every day will make you much more active during the day and that you feel with an incomparable mood.
Tips to start walking every day
So, you have already seen how interesting it will be to start walking every day so that you feel these benefits in your body. But like any other sport, it is important that you take into account a Series of recommendations That will help you to make the most of each output and avoid damaging your muscles or joints:
It is best that you start walking 15 minutes a day and that, week by week, you increase the time and the rhythm. Surely at first it will cost you to go fast and you will have to opt for slower and slower steps, do not worry, it is normal if you have not exercised for some time but over time, you will have to go asking for more effort to your body lengthening your exits and Going faster and faster.
One more routine
Do not see it as an obligation, but add it to your day as a routine. If you want, you can go for a walk just when you get home from work, before setting out to make dinner or simply replace the car or public transport to move around the city and try to always walk.
Walk to the right pace
You will have to walk naturally and little by little, increase the pace so that it is not a simple walk but it is a physical exercise that increases your pulsations and therefore, get to activate all the benefits that we have just indicated you. You should not start running, there will be a point where you are already going fast enough so, at this moment, it is best that you choose to combine faster routes with slower ones and thus, to make your body work to the maximum level All the time and therefore, you will increase the calorie burning.
The Importance of Posture
You should always go straight so as not to damage your back during exercise, try to avoid the curved back even if you are tired because, in the long run, you could damage your spine as well as not help tone the abdominals. The head should be fully erect, chin up and back straight. In addition you should also keep your shoulders relaxed and let the arms move to the compass of each step.
This article is for information only, we have no power to prescribe medical treatments or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
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