More and more people include physical exercise in their day-to-day life and, within all possible disciplines, walking is one of the easiest to practice and, in fact, cheaper because you need to have suitable footwear and free time to go out for half an hour to walk through the streets of your city. It is a very healthy practice both for our physique and for the health of our body since cardiovascular activity like this improves the cardiovascular system, activating blood circulation and allowing oxygen and nutrients to be better distributed throughout our body.
But not just any way of walking is worth it; you will have to follow a constant, fast rhythm that exercises your muscles. In this FastlyHealarticle, we will discover the effects of walking on your body so that you find out how good it is to practice this sport regularly.
Table of Contents
A stronger heart
One of the benefits of walking is that it helps our hearts be more robust and healthier. Simply by spending half an hour a day doing this exercise, we will improve the functioning of the cardiovascular system and reduce the risk of heart disease.
When we do a cardiovascular exercise (walking, running, elliptical, etc.), we get our heart to pump more blood and, therefore, we accelerate the blood flow making it reach more parts of the body; In addition, the red blood cells are responsible for transporting oxygen and, therefore, we achieve better oxygenation of all our cells. This helps control hypertension, regulates terrible cholesterol, and improves the functioning of our vital organ: the heart.
To achieve this, we will only have to walk at a fast pace, at least 30 minutes a day, and this will allow us to begin to notice the benefits that we are pointing to, in addition to all those that we will indicate below.
Walking helps you lose extra pounds.
Another the positive effect of walking is that it manages to maintain our ideal weight since this activity requires the consumption of calories to be able to be carried out correctly and, therefore, it manages that we increase the daily caloric expenditure by going to the fat reserves to be able to satisfy this new demand.
We have to remember that calories work as the “gasoline” of our body, and when we do not use them, they accumulate in our body as if they were the “gasoline reserve.” When our body needs that “extra” energy, it will go to these reserves to satisfy your demands; This is why physical exercise is perfect for losing weight.
In this other article, you will discover how many calories you burn walking to get an idea of how good this sport is for fighting against overweight or obesity.
Stronger and more toned body
But not only does it help us burn calories, but when we walk, we activate our muscles and joints to make an effort it takes to continue moving forward. In this sense, we must emphasize that, to tone the body and achieve this effect, it will be essential that you perform the exercise quickly and intensely; it will be useless to walk calmly and stand in any shop window. To strengthen the body, you will have to make an extra effort that you can achieve by walking faster, climbing hills, or interspersing rhythms from quickly to slow and vice versa.
The legs, buttocks, and abdominal muscles are the groups that benefit the most from practicing frequent walking. Still, for this, it is essential to have a correct posture with a straight back and relaxed shoulders and to accompany each step with the movement of the arms so as not to overload any part of the body and make the most of the muscular work.
Reduces the risk of some diseases
Another the effect of walking is that it is an ideal exercise to be prevented conditions such as those related to cardiovascular health (as we have already pointed out in the first section) but also other diseases such as type II diabetes or asthma; The reason is that by pumping more blood and allowing greater internal oxygenation, we can balance glucose and also improve our respiratory capacity.
Osteoporosis can be prevented by half an hour of walking each day since our work bones become more muscular and increase their density. For this reason, many doctors advise women to take frequent walks to improve their bone structure and the health of the joints that are also involved in this exercise.
At FastlyHealwe give you some tips to prevent osteoporosis and discover the symptoms and treatments.
You will have more energy.
When a person feels down, with a lack of energy and vitality, one piece of advice that health professionals will give is to exercise. This is because with practices such as going for a walk, blood circulation is improved and, therefore, our cells have more oxygen. Consequently, we will feel more vital and with more incredible internal energy.
In addition to this, exercise reduces anxiety, generates endorphins (the hormones known as “happiness” hormones), and reduces the stiffness of the muscles and joints. For this reason, exercising like walking every day will make you much more active during the day and will make you feel in an incomparable mood.
Tips to start walking every day
So, you have already seen how interesting it will be to start walking every day so that you feel these benefits in your body. But, like any other sports practice, you must take into account a series of recommendations that will help you make the most of each outing and avoid damaging your muscles or joints:
It is better that you start by walking for about 15 minutes a day and that, week by week, you increase the time and pace. Indeed at first, it will be difficult for you to go fast. You will have to opt for slower and more leisurely steps, do not worry; it is normal if you have not exercised for a long time, but, over time, you will have to ask your body for more effort by lengthening your outings and going faster and faster.
One more routine
Please do not see it as an obligation but add it to your day as one more routine. If you want, you can go for a walk just when you get home from work, before you start to make dinner or substitute the car or public transport to move around the city and always try to walk.
Walk to the right place.
You will have to walk naturally and, little by little, increase the pace so that it is not a simple walk but rather a physical exercise that increases your heart rate and, therefore, manages to activate all the benefits that we have just indicated. It would help if you did not start running; there will come the point where you are already going fast enough, so, at this moment, you should choose to combine faster routes with other more leisurely ones and, thus, make your body work at the highest level all the time and, therefore, you will increase the burning of calories.
The importance of posture
You should always go straight so as not to damage your back during the exercise; try to avoid a curved back even if you are tired because, in the long run, you could damage your spine and not help to tone your abs. The head should be completely erect, with the chin up and the back straight. In addition, you should also keep your shoulders relaxed and let your arms move in time with each step.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any kind of condition or discomfort.
If you want to read more articles similar to Do you walk every day? These are the effects on your body; we recommend that you enter our Physical Activity category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.