Physical exercise is one of the most recommended activities by doctors to maintain good health and also maintain emotional stability. Walking is one of the possibilities to perform physical activities.
The World Health Organization (WHO) recommends that adults get at least 150 to 300 minutes of vigorous to moderate physical exercise weekly, incorporating a variety of aerobic and muscle-strengthening activities. The organization also recommends limiting the time spent in sedentary activities.
Walking is a form of physical activity and has the advantage that anyone, at any age, can do it.
The recommendations indicate that you should walk 10,000 steps a day to obtain the health benefits of this activity.
Walking is an aerobic activity that activates different muscles of the body and helps increase caloric expenditure. According to information shared by the media vozpopulia person can burn 300 calories in an hour of walking.
Of course, it is a figure that varies depending on the weight, the state of health, the intensity of the walk and other conditions.
In accordance with vozpopuli, The following are the recommendations of the university to achieve weight loss through this activity.
1. Vary the speed: one of the recommendations is not to walk permanently at the same pace, but to make changes in speed to increase the effort and thus burn more calories.
2. Add weight: if the person can carry weight in a vest or add some weight on the ankles, it will create some resistance that will allow the caloric expenditure to be higher. According to Harvard University, weight must be increased by 15 percent to burn 12 percent more calories.
3. Include resistance exercises: If it is possible for the person to perform exercises such as squats, push-ups or strides while walking, it is recommended, since it will increase caloric expenditure in addition to increasing muscle mass at the same time.
4. Walking uphill: walking on slopes that accentuate physical effort has the advantage of increasing caloric expenditure by up to 13 percent more.
5. Walking following eating: According to studies from Harvard University, walking following eating at night will help lower glucose levels, which when not burned is stored as fat. In addition, it will speed up digestion. Studies recommend brisk walking for half an hour following a meal to lose more abdominal fat.
Reasons why you don’t lose weight
And when you’re trying to lose weight, one of the biggest headaches is the fat that was located in the abdominal area. Since many times, despite the exercise, and taking care of yourself with meals, that fat is still there and it seems that all the effort has been lost. So you have to keep in mind the most common mistakes that people make that do not allow them to lose fat and weight in their abdomen.
Also another common mistake, according to specialists from the Biomedical Research Center in Red-Physiopathology of Obesity and Nutrition in Spain, is that many people do not get enough rest. That is, they sleep fewer hours than adequate, which generates overweight and it makes that despite the exercise the fat is still present in the body. For this reason, at least eight hours of rest a day are necessary to accompany a good diet and exercise.
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