No one doubts the importance of exercising to take care of our health. Sport not only helps us lose weight and gain muscle, but it is also key to reducing the risk of contracting certain diseases. However, we often conceive that to get in shape we must do intense and vigorous training, such as going for a run or lifting weights in the gym. And while it is true that strength training is essential for our health, walking is an activity that brings the most interesting benefits.
A practice that we assume as simple, to get where we want on foot, is actually a very effective exercise. And, in addition, economical and suitable for all ages and activity levels. According to Harvard University, walking 2.5 hours a week (about 21 minutes a day) can reduce the risk of heart disease by 30%. In addition, it has been shown that this activity reduces the risk of diabetes and cancer, lowers blood pressure and cholesterol.
Going for a walk also improves your mood, relieves stress, and helps clear your mind. But for this walk to be the best exercise, experts from Harvard University recommend, in their Walking for Health report, three infallible methods.
When we have to carry more weight than our own body, we consume more calories. Of course, you must increase the weight progressively, making sure that it allows you to keep up and does not cause you pain.
You can add extra weight by putting on special ankle or wrist weights, or special weighted vests or girdles.
Another simple way to make the body have to work harder and thus consume more calories is to walk uphill. With this we will not only accelerate the heart rate, but we will also considerably strengthen the muscles of the legs.
Again, start on gentle inclines and at a pace you can handle. Don't try to “climb Everest” on the first day if you don't walk often. To give you greater stability and security, you can help yourself with some special walking sticks, with which you will also work your arms.
A section walking calmly, another in a more accelerated way and so on. The changes in rhythm and speed increase the intensity, raise our heart rate and breathing.
In this way, you will gain resistance, spend more calories and improve your physical condition. In moments of leisurely walk, take the opportunity to appreciate the landscape or concentrate on your breathing, so you will also relax your mind. The most appropriate rhythm to increase the intensity is not to run, but to walk quickly so that maintaining a fluid conversation is difficult.
