In the age of sedentary lifestyle and screens, getting back to basics can be the key to a fuller, healthier life. Walking, an activity as natural as it is ancient, not only allows us to move around, but is also a physical exercise with great health benefits.
- How much do you have to walk to get in shape?
- What are the health benefits of walking?
- How to start walking to get fit?
- What happens inside your body when you walk?
How much do you have to walk to get in shape?
A commonly accepted guideline is to reach 10,000 steps per day, equivalent to almost 5 miles.
This is not a single or definitive answer, since the ideal distance varies depending on each person, their goals and lifestyle.
This number of steps is associated with a lower incidence of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
What are the health benefits of walking?
- Improves overall fitness and endurance
- Strengthens bones and muscles
- Helps control weight and reduces the risk of obesity
- Reduces stress and anxiety
- Improves mood and sleep quality
- Reduces the risk of falls in older people
How to start walking to get in shape?
If you are a beginner, the ideal is to start with shorter distances and gradually increase as you feel more comfortable.
It is important to listen to your body and rest when you need it.
To make the most of the benefits of walking:
- Combine walking with other physical activities.
- Walk at a pace that allows you to carry on a conversation.
- Choose comfortable and appropriate footwear for the activity.
- Hydrate well before, during and after walking.
- Vary your routes to stay motivated.
- Consider joining a walking group or finding a partner.
What happens inside your body when you walk?
Your heart becomes stronger: With each step, your heart pumps blood more efficiently, improving circulation and reducing the risk of cardiovascular disease.
Your muscles become toned: Walking involves the work of various muscle groups, especially in the legs, glutes and abdomen, strengthening and defining them.
Your bones are protected: The gentle impact of walking stimulates the production of osteocalcin, a protein essential for bone health, preventing osteoporosis and fractures.
Your weight is regulated: Walking burns calories and body fat, helping you achieve and maintain a healthy weight.
Your mind is freed from stress: When walking, endorphins are released, known as happiness hormones, which combat stress, anxiety and depression, improving your mood.
Your energy is renewed: Walking oxygenates your body and activates your metabolism, giving you vitality and combating fatigue.
Your immune system is strengthened: Regular physical activity, such as walking, strengthens your immune system, making you more resistant to diseases.
Your creativity is stimulated: Walking outdoors, surrounded by nature or in a pleasant environment, stimulates your mind and promotes creativity.
Your quality of life improves: Together, all these benefits translate into a better quality of life, with greater independence, vitality and general well-being.