6 Benefits of walking to health

The walk is a type of aerobic physical activity that can be performed by any person, regardless of age and physical condition of the person, and has several benefits for health, such as improving the cardiovascular system, reducing symptoms of stress and anxiety , strengthen the muscles and promote blood circulation.

In order for the walk to have some benefit for health, it is important that it is carried out regularly, at a faster pace than the walk normally and that it is accompanied by a healthy diet. See how to make a healthy diet to lose weight.

The benefits of walking daily are:

1. Improve blood circulation

Walking regularly helps to reduce fluid retention in the legs and thighs, as it stimulates blood circulation, making it important for the person to increase fluid intake and maintain a balanced diet. See how to combat fluid retention.

2. Prevent diseases

When you walk daily, you can prevent or improve some diseases such as type 2 diabetes, osteoporosis, hypertension, atherosclerosis and other cardiovascular diseases. This occurs because during this type of physical activity several muscles are worked, increasing energy expenditure and improving blood circulation.

The walk promotes the integrity of veins and arteries, reducing the risk of fat depositing on the wall of blood vessels; in addition to improving respiratory capacity and promoting an increase in bone density.

3. Strengthen the muscles

Muscle strengthening occurs because with regular exercise, the muscles begin to capture more oxygen, increasing their efficiency. Furthermore, as walking is an aerobic exercise, a group of muscles is developed that need to work together, strengthening and toning them.

4. Improve body posture

As walking is a physical activity that involves several muscles and joints, your regular practice can help reduce back pain and improve body posture.

5. Promote relaxation

The relaxation promoted while walking is due to the release of hormones responsible for the feeling of happiness, especially endorphins and serotonin. These hormones act directly on the nerve cells and can relieve anxiety and stress.

In addition, this type of physical activity can also help to relax the muscles of the back and shoulders, as this tension can be related to stress, for example.

6. Favor weight loss

During this physical activity, the body increases energy expenditure, using the accumulated fat to produce energy during exercise, favoring weight loss. However, this will depend on several factors such as the frequency and the speed with which the person walks, and the person’s metabolism. For this reason, some tips to lose weight by walking include:

• Contract the abdominal muscles to maintain a correct posture;
• walk fastso that the breathing accelerates and it is not possible to talk easily;
• Shake your arms vigorously while walking, you can improve blood circulation.

If done daily, the walk helps to lose weight and lose belly, being able to burn up to 400 calories per hour and approximately 2.5 cm of abdominal circumference in a month. In addition to this, it is also possible to carry out a routine to promote the increase in muscle mass, which can be carried out at home after the walk. See a weight training routine and learn more tips for weight training.

7. Improve memory

It is believed that regular exercise improves memory, and that physical activity stimulates greater blood circulation in the brain, favoring the production of catecholamines during exercise. For this to happen, it is required that you walk daily, at a moderate speed around 30 minutes.

Benefits of walking in the embarazo

Walking also provides many benefits during embarrassment, such as: reducing the swelling of the feet at the end of the day, improving the sweat, helping to relax, preventing excessive weight gain and reducing the risk of preeclampsia and gestational diabetes.

Other exercises like swimming or practicing yoga can also have the same benefits of walking during pregnancy. However, the embarazada must attend a consultation with the obstetrician before performing physical activity.

Is it good to walk in days?

Walking in days is not beneficial for health, because it can cause seasickness, nausea and fainting, because the individual may not have enough sugar in the blood to walk.

The ideal place is the ingestion of a light food, which includes carbohydrates and fruits, such as bread of cereals and fruit juice, for example, before exercise, avoiding very voluminous foods so as not to feel uncomfortable on the way.

How long a week should you walk?

For the walk to be effective and to lose weight, it is ideal to walk from 30 to 60 minutes a day, at least 5 times a week, which translates into 2 hours and an average of 5 hours a week. No matter if the walk takes place in the morning, in the afternoon or in the evening, it is important to burn calories and promote weight loss.

If you’re used to walking 30 minutes a day to go to work, you don’t get the same effect, because your body is used to this routine, which is why it’s ideal for you to get home, put on sports clothes and walk again.

Important precautions during the hike

Caring for the walk includes:

• Wear comfortable shoes and light clothing;
• Drink 250 ml of water for every hour of walking;
• Use sunscreen, sunglasses and a hat or hat;
• Avoid the hottest hours, such as between 11:00 and 14:00 and the very crowded streets;
• Do stretching exercises before and after the walk, such as stretching legs and arms, to activate circulation and prevent calambres. See what are the exercises you must do.

These cares while walking help prevent health problems such as injuries, dehydration, heat stroke or sunburn.