Know 8 Benefits of Walking for Health

Walking is a physical activity indicated by cardiologists and nutritionists to lose weight and maintain heart and mind health, helping to reduce anxiety and stress. This is a cardiovascular exercise suitable for all ages.

The benefits of daily walking are varied and may include:

• Reduction of swelling in the legs and ankles, because it promotes blood circulation;
• Prevents obesity and helps lose weight, because it is an activity that helps burn fat;
• Improvement of blood circulation, filling you with energy;
• Strengthens all the muscles of the body, including the heart;
• Improvement of body posture;
• Improvement of anxiety and stress;
• Relax the muscles of the neck and shoulders, relieving tension;
• It prevents cardiovascular complications, such as heart attacks and hypertension, because it helps control cholesterol and maintains blood pressure.

These benefits occur when the individual walks at least 2 and a half hours per week, with a moderate to intense intensity. It should also be associated with other healthy habits such as maintaining a balanced diet low in fat and sugars. 

Benefits of Walking in Pregnancy

Walking also provides many benefits during pregnancy such as: reducing swelling of the feet at the end of the day; improve sleep; help to relax; avoid excess weight gain and; decrease the risk of preeclampsia and gestational diabetes.

Other exercises such as swimming or practicing yoga may also have the same benefits of walking during pregnancy. However, the pregnant woman should make a consultation with the obstetrician before performing physical activity.

Tips to Lose Weight Walking 

This activity can be done at any age and in any place, be it in the gym, on the beach or in the street, and to be healthy, burn calories and tone all the muscles of the body it is important:

• Walking fast , so that breathing is accelerated and it is not possible to talk easily;
• Contract the muscles of the abdomen  to maintain a correct posture;
• Swing your arms vigorously while walking, as it improves blood circulation.

If done daily, the walk helps to lose weight and lose belly, being able to burn up to 400 calories per hour and approximately 2.5 cm of abdominal circumference per month. In addition to this, when done in a quiet place with a good landscape, it can be an excellent treatment to control stress and tensions from day to day.

Also, you can also add a routine to promote the increase of muscle mass, being able to perform at home after the walk.

Is it Good to Walk on an Empty Stomach?

Walking on an empty stomach is not beneficial for health, because it can cause dizziness, nausea and fainting, since the individual may not have enough blood sugar to walk.

Thus the ideal is the ingestion of a light meal, which includes carbohydrates and fruits, such as cereal bread and fruit juice, for example, before exercise, avoiding very bulky meals so as not to feel uncomfortable when walking.

How Much Time a Week Should You Walk?

For the walk to be effective and to lose weight, the ideal is to walk 30 to 60 minutes daily, at least 5 times a week, which translates into 2 and a half hours to 5 hours per week. It does not matter if the walk is done in the morning, in the afternoon or at night, the important thing is to do it to burn calories and promote weight loss.

If you are used to walking 30 minutes daily to go to work, you do not get the same effect, since the body is accustomed to this routine, which is why it is ideal to get home, wear sportswear and go to walk again.

Important Care During the Walk

Walking care includes:

• Wear comfortable shoes and light clothes;
• Drink 250 ml of water for each hour of walking;
• Use sunscreen, sunglasses and hat or cap;
• Avoid warmer schedules, such as between 11 am and 2 pm and busy streets;
• Do stretching exercises before and after the walk, such as stretching your legs and arms, to activate circulation and prevent cramping

This walking care helps prevent health problems such as injuries, dehydration, sunstroke or sunburn.