Our elders know a lot and we should be inspired by them more often. The plan of many of them is go for a walk in the followingnoon, and it is not because they have nothing better to do, it is that they know that it is a great routine for their well-being and the one that we should all become fond of at any age. gather various infallible ingredients to feel good physically and emotionally: moderate physical activity, taking the fresh air and social encounter.
Walking is also free, it is practically not contraindicated with any pathology and it is the simplest activity once morest a sedentary lifestyle. Once this is assumed, it is true that at what intensity you walk or for how long, the benefits will be greater.
How much do I have to walk to be beneficial?
As already recommended to us in TELVA by one of the most prestigious Spanish cardiologists, Jose Luis Zamorano Vice President of the European Society of Cardiology and Head of the Cardiology Service of the Ramón y Cajal Hospital, it is best to do it in the followingnoon, between 35 or 40 minutes at a normal pace. The reason for doing it at that time of day is because “the lipid metabolism It is done mainly at night so that walk at sunset will improve my physical capacity, my metabolism, my hypertension…”, says the cardiologist.
But in addition, a recently published Cambridge University study in it British Journal of Sports Medicine which suggests that walk 11 minutes a day with moderate intensity they are enough to begin to reduce the risk of having strokes and some types of cancer.
Other study published in JAMAdares to quantify the necessary steps on a weekly basis, and concludes that brisk walking 8,000 steps or more during the week is associated with a significant reduction in all-cause mortality and especially in cardiovascular mortality, even if these are concentrated in two days of going out for a walk.
Tricks to make walking even more enjoyable
For tastes, the colors, also in this walking. But there are some tricks that can work for you so that walking becomes your most desired moment of the day.
- Several deep breaths when stepping on the street: It is a way to relax all the muscles and at the same time a very powerful image for trying to let go and leave all worries at the door while you expire.
- It is good to draw a route: Improvising has its point, but when we draw a path to follow it is easier for us to control what we have done. It does not always have to be the same, there are people who feel more comfortable in the routine of doing the same itinerary every day, and others prefer to vary it.
- Alone or accompanied by: This also depends on tastes and situations: sometimes we need solitude because we want to take advantage of the way to listen to ourselves, and sometimes we want to enjoy the company of a loved one in such a relaxed activity. Another option is to create a group to walk, that way it becomes both a social activity and helps us not to fail.
- Do not return dry to daily activity:Even if when we go home once more we feel that obligations are upon us… have a moment of transit, with an activity that also gives you well-being, such as reading for a while or calling a friend.
If one day you feel too lazy to go for a walk, be flexible with yourself and don’t punish yourself if you finally don’t. Although without a doubt, when you remember the wonderful feeling you have following doing it, you will feel like it and you will go out into the street, or in the luckiest of cases, into the countryside.
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