Studies assure that taking at least 3,000 steps a day will take you straight to well-being. Walking on a regular basis is favorable for blood circulation, activates the muscles, carries oxygen to the lungs and cells and regulates intestinal transit, prevents osteoporosis, cholesterol disorders and keeps the metabolism active. Not only that, walking is an accessible activity for most people of any age and does not require a financial outlay or excessive effort or discipline.
It can be done in natural environments, such as the countryside, the sea or the mountains, or in urban environments, such as parks and city streets. To walk you don’t need to have extra time: you can take advantage of moments such as going to and from work to the supermarket, which are usually done by car, as well as walking your dog.
In addition, taking a short walk can be an ideal option to disconnect from the daily rhythm, improve digestion following lunch or chat with a friend. It is only necessary to take into account some simple rules, which we will explain, to get the most out of the exercise.
WHEN WALKING KEEP IN MIND
• Walking is not an obligation, but rather a pleasant and healthy activity that offers many benefits for the body and mind.
• When you set out to walk, never think regarding the road ahead or the activities that await you following the walk. If you do, you won’t benefit from the anti-stress effect of the walk.
• If you lose your breath or are breathing heavily, it means that you are not walking well. It is enough to do it at a rhythmic rhythm, without the need to get tired. The walk should be enjoyed, but in no case should it be a cause of suffering, because this discourages you from continuing to practice.
• Carrying a load on your back or hands is counterproductive. If you need to carry your keys, cell phone, wallet or some documentation, store them in a small koala to allow your body to move freely.
• Feeling worn out. If you walk according to the recommendations of the experts, instead of causing fatigue, the walk will give you more energy, because it helps the body release various stimulating hormones.
• Choose the best time of day. The ideal time for a walk is early in the morning, since as you go, your muscles warm up and you feel more and more body heat. In addition, at that time the air is less polluted. It is also favorable to walk in the late followingnoon, when the sun goes down and temperatures drop.
• Stop worrying regarding where to exercise. Although it is preferable to run in nature, where you can enjoy cleaner and more oxygen-rich air, any setting or environment is good for walking. It is advisable to walk on a flat surface or with little steep slopes and in good condition.
• Increase the duration of the walk gradually. Start with a 10-minute walk and gradually increase the length of the walk, depending on your physical endurance. The ideal is to get to walk between 30 and 60 minutes a day, although this time can be divided into walks: one in the morning and the other in the evening.
100 STEPS PER MINUTE
Walking is one of the most effective exercises considered moderate. But… How is this moderation measured? The question was answered by a study published in ‘American Journal of Preventive Medicine’, which suggests that the ideal pace is 3,000 steps in half an hour (100 steps per minute). Achieving to measure the adequate intensity of an activity so that it provides health benefits was the challenge that the team of scholars set for themselves, so they found a simple way to calculate the adequate training pace in the “pedometer”, a device that measures the number of steps. The findings, taking into account the metabolic rate of the members of the sample, support the recommendations of walking at least 3,000 steps in half an hour five days a week. This exercise can also be divided into three daily sessions of 10 minutes and 1,000 steps each. The study makes an important clarification: “These results are a simple recommendation, and not a precise criterion, to help people lead an active and healthy lifestyle.”
AGAINST BACK PAIN
According to the latest medical findings, published in the journal ‘American Journal of Public Health’ Physical activity is the key to overcoming low back pain, contrary to the belief that it was necessary to rest. And guess what physical activity scientists are talking regarding? Yes, to walk. And they even warn specific lumbar exercises as “counterproductive”, insisting on the recovery of daily activity.
The researchers, specialists in public health at the University of California in Los Angeles (USA), concluded following studying more than 680 patients with low back pain for 18 months, that “leisure” exercise, such as walking, reduced by 30 % disability due to low back pain and 25% to suffer from depression.
In conclusion, doctors advise recreational activity, “without the need to engage in strenuous activity: A brisk walk for at least three hours a week is equivalent to 10.5 METs (metabolic equivalent, a measure of energy expenditure), a level that we found to be associated with simultaneous reductions in low back pain, disability, and psychological stress. (…) Intense activities, such as running or swimming, do not necessarily result in better results than walking or other less strenuous activities”, advises the study.
