To lead an active lifestyle you don’t need to spend hours sweating in the gym. Something so simple and cheap like going for a walk brings multiple benefits to physical and mental health. A complete exercise that, however, may be unattractive for those who get bored easily or have little perseverance to exercise. If you feel identified, this note can help you.
Walking, an exercise full of benefits
It is often underestimated when put in relation to other more intense activitiesbut brisk walking done on a regular basis has nothing to envy in terms of benefits, including:
-Helps maintain a healthy weight and lose body fatl.
-Prevention or control of chronic non-communicable diseases (cardiovascular, hypertension, diabetes and some types of cancer).
-Strengthens bones and muscles.
-Improves muscular resistance.
-Rise the levels of energy.
-Improves mood, cognition, memory and sleep.
-Improves balance and coordination.
-Strengthens the immune system.
-Reduces stress and tension.
faster and further
If the list of benefits motivated you, let’s go one step further to enhance them.
“How much faster, farther and more often The longer you walk, the greater the benefits,” encourages an article written by professionals from the Mayo Clinic in the United States. “You can start as an average walker, and then work to do it faster” and cover the same distance in less time, they suggest.
They also propose alternating periods of brisk walking with quiet walks.
“This type of interval training has many benefits, such as improving cardiovascular fitness and burn more calories than normal walking. And it can be done in less time than regular walking.”
Clothing and footwear must be comfortable. Photo Shutterstock.
Planning and comfort
If something bothers, it is avoided. For this reason, comfort is an essential factor in order not to abandon regular walks. The clothing (preferably loose fitting and moisture wicking) and the footwear they should be comfortable.
Some people choose to use a activity tracker -whether through smart watches or bracelets or cell phone applications- that can be useful for monitor time, distance, heart rate and calories and help you keep track of your progress.
“Keeping a log of how many steps you take, how far you walk, and how long it takes can help you see where you started and serve as a source of inspiration. Think about how good you are going to feel when you see how many kilometers you walked each week, month or year,” they say from the Mayo Clinic.
how much and how to walk
The World Health Organization physical activity guidelines recommend at least 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults, including people living with chronic conditions or disabilities, and an average of 60 minutes per day for children and adolescents.
The Mayo Clinic article advises to do warm-up exercises and increase the intensity little by little: walk slowly for 5 or 10 minutes to warm up the muscles, increase the speed (you have to breathe hardbut still be able to carry on a conversation) and towards the end slow down again for another 5-10 minutes and do a gentle stretch.
“As a general goal, try to get at least 30 minutes of physical activity a day. If you can’t spend that much time, try doing several short sessions of activity during the day. Any amount of activity is better than none,” its authors encourage.
And they expand: “Even small amounts of physical activity are useful, and the activity accumulated throughout the day adds up to provide health benefits.”
Also, remember to start slowly, especially those who do not exercise regularly.
“You can start with five minutes a day the first week and then increase the time by five minutes each week until you get to at least 30 minutes. For even more health benefits, try to do at least 60 minutes of physical activity most days of the week”, they stimulate.
Stairs can add intensity. Photo Shutterstock.
stay motivated
Incorporating walks as a physical exercise routine implies taking the initiative. The next challenge is to stay motivated.
How to achieve it? Setting goals can help. And the key is to go dfrom the simple to the more complex.
“Start with a simple goal, like ‘I’m going to walk 5-10 minutes during my lunch break.’ When your 5-10 minute walk becomes a habit, set a new goal, like ’20 minutes after work’ “, the specialists advise and add that it is important to find specific times to do them. “Soon you could achieve goals that previously seemed impossible,” they say.
“Make walking is nice. If you don’t like walking alone, ask a friend or neighbor to come with you. If groups give you energy, join a group. You may like to listen to music while you walk,” they suggest to encourage consistency.
Also break with the routine: especially if you walk outdoors, change routes can be attractive. “If you walk around your neighborhood, consider taking it somewhere new. Try taking routes with climbs or stairs as you get used to walking more.”
They recommend increasing the intensity progressively. Photo Shutterstock.
mix of styles
One Harvard Medical School article elaborate on the importance of prevent boredom from reducing motivation to walk and, consequently, the benefits derived from the activity.
To prevent this from happening, they suggest that the walking regimen mix different styles, among which they mention 4: focused on exercise, sports, meditative and social.
They include two options, one is interval training, mentioned above, which alternates speed (15, 30 or 60 seconds at the highest intensity and doubling that time) with recovery (go slower).
The other option is strength training walk. At least twice a week, you can wear a resistance band to work your chest, arm, or shoulder muscles by stretching the band while you walk.
It is a less urban alternative. The best known example is Nordic walking, which requires the use of poles. Through the movement of the arms, add upper body exerciseengages twice as many muscles and burns more calories than a traditional walk.
Another option is the trekkingwhich has the added bonus of enjoying nature while exercising.
Nordic walking. Photo Shutterstock.
Focusing your walk on your breath helps keep your mind calm. “Match your steps with the inhalations and exhalations. Take four steps as you inhale and another four steps as you exhale. You can stretch out those counts while you relax,” Michele Stanten, a Harvard fitness consultant, says in the article.
The walk is also an opportunity to apply the instructions of mindfulness. A mindful walk consists of pay full attention to what happens around and how it feels in the body (tiredness, the wind, the song of the birds).
Instead of meeting for coffee to chat, going for a walk can be an opportunity to chat with friends and family and, incidentally, add minutes in activity.
All of these options can serve as triggers to incorporate walking into daily activity or not lose motivation when boredom becomes a threat. But a stumble is not a fallthey reassure from the Mayo Clinic.
“Take missed days in stride. If you find yourself skipping your daily walks, do not give up. Remind yourself how good it feels when you include physical activity in your daily routine, and then pick up the pace. Once you take that first step, you’ll be on your way to an important destination: better health.”