Recent research shows that sitting can be more harmful to health than smoking, according to an article published by Harvard University.
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In contrast, getting up from the chair or sofa and going out to walk can help prevent many ailments, from heart disease and diabetes to hypertension, as well as cancer prevention, boosting immunity, and much more.
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Likewise, the renowned Mayo Clinic in the United States mentions that something as simple as taking a brisk daily walk can help people maintain a healthy weight, prevent or control various conditions, improve cardiovascular health, strengthen bones and muscles, increase energy levels, improve mood, and reduce stress and tension, among other health benefits.
The faster, farther, and more frequently you walk, the greater the benefits will be.
THE KEYS
In order for your walk to become an exercise that improves your physical condition, you must adopt a good posture and decisive movements. Follow these tips to achieve the ideal posture you should adopt while walking:
• Head held high. Look forward, not down.
• The neck, back, and shoulders should be relaxed, and not raised and tense.
• You should swing your arms freely, with a slight bend in the elbows. You can add a little sway with your arms.
• You should lightly tighten the muscles of the stomach, with your back straight, not arched forward or backward.
• You must walk fluidly, by supporting the heel and then the toes.
BENEFITS
Seven benefits of walking according to the American Council on Exercise (ACE)
1. Burns calories and prevents overweight: Walking about 1.5 kilometers burns around 100 calories. Since the body naturally stores fat, walking at a moderate pace is considered physical activity and burns calories.
2. Improves blood oxygenation: Walking stimulates the increase in the number of mitochondria, the part of cells involved in the process of cellular respiration that converts oxygen into energy for the body. Walking stimulates muscle cells to produce more mitochondria, thus improving the oxygenation of the body and making it more efficient.
3. Stimulates heart function: Since the heart is the muscle responsible for pumping blood throughout the body and for its overall function, a gentle or moderate walk is a safe and effective way to strengthen the heart and make blood circulation more efficient.
4. Helps reduce sweet cravings: Two studies from the University of Exeter in England concluded that a simple 15-minute walk every day can reduce cravings for chocolate, the amount of chocolate eaten in stressful situations, and cravings and intake of various sugary foods in general.
5. Reduce the risk of breast cancer: A recent study by the American Cancer Society, focused on the benefits of walking, found that women who walked seven or more hours per week had a 14% lower risk of developing breast cancer than those who walked three hours or less per week.
6. Relieves joint pain and inflammation: According to a study from Harvard University, walking reduces arthritis-related pain, and walking between 8 and 10 kilometers per week can even prevent the onset of arthritis. Walking regularly protects the joints by lubricating them and strengthening the supporting muscles.
7. Boosts immunity: According to Harvard University, a study conducted with over a thousand men and women found that those who walked at least 20 minutes a day, at least five days a week, had 43% fewer sick days in general than those who exercised once a week or less.
Sources: National Geographic, Mayo Clinic, Harvard University, and American Council on Exercise.