Running is one of the first things that comes to mind for anyone thinking about doing physical activity to lose weight . “I want to do some physical activity, but I hate running.” Ever heard?
It is no accident. Here too, in our success stories Benefits Of Walking, there are many reports about the positive influence of running on the weight loss process. But this is not the only option.
Simply “ walking” is a great activity to improve both physical and mental health. And if you still think that “just walking” doesn’t generate lasting results, rethink!
Here are 10 good reasons to go hiking:
1. Walking Is Cardio (Resistance) Training
Walking is a free, low-impact activity to improve cardiovascular health. If you want to lose weight and start walking to lose weight, you can start slowly without any problems: when you are able to walk longer distances, you can try to do a kilometer faster than the previous week and then faster than the average speed of a walk (10 –12 minutes per km).
As the pace picks up, the exercise becomes aerobic. You can also alternate periods of fast walking with slower walking, called intervals. These are great for cardiovascular health and burn more calories than regular walks.
2. Strengthens The Leg Muscles, Among Others
Walking is an excellent way to vary your workout routine for anyone who is at risk of stagnation. Walking activates several lower body muscle groups : quadriceps, glutes, calves and ankles. Adding resistance is even better: Walking uphill or increasing the incline of the treadmill – especially 3 degrees or more – works these muscle groups even more, especially the glutes .
A bonus that few people know: the back muscles also come into play when walking, as they support the trunk and stabilize the pelvic region during the movement, helping to maintain and stand. It is also possible to activate, or engage, the core muscles while walking, pulling the belly button in.
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3. Increases Immunity
If recent times have taught us anything, it’s that our health is paramount. Now that the pace of life is picking up and we’re socializing more, it’s essential to keep our immune systems strong year-round, lifelong.
Did you know that walking for exercise could help fight a common cold? One study showed that men and women who walked 20 minutes a day, at least five days a week, had 43% fewer sick days than those who only exercised once a week or didn’t exercise at all. ( 1 )
Regular exercise helps older people develop more T cells than older people who are more sedentary. ( 2 )
It is important to remember that it is not necessary to walk at full speed to reach peak health. Being steady and moderate with exercise allows the body to recover from illness and build immunity faster than when you exercise too much: and walking is a great way to do that.
4. It Is Ideal For Setting And Achieving Goals
Walking is a great way to achieve fitness goals. It can serve as a walk to lose weight , walks to mark distances and develop fitness to run,
However, just planning to say you’re going to “walk every day” or “walk to lose weight” doesn’t always work. The best way to improve health through walking is through good planning and consistent behavior. To do this, set specific, measurable, achievable goals and set specific times for exercising.
For example, if the goal is to walk daily, then it is worth establishing a plan for this goal, as in the following model:
- a very specific goal: walk every day.
- Set a measurable goal: Use the set goals option in the adidas Running app to record and track your walking sessions.
- Put an achievable goal: walk 30 minutes a day after work
- Set a realistic goal: start with 10-15 minute walks every day when you get home from work and increase the duration of the walks after a month.
- Set a training time and times to do them: do 30 minutes per walking session until the fourth week. Walk every night from 6 pm to 7 pm.
- Reconfigure your long-term goals as your confidence in your own progress grows: for example, setting a certain amount of steps for a certain walk or setting a 5K. Slowly, progressively and always!
5. Makes You Feel (And Look) Younger
Experts are investigating how physical exercise helps improve longevity and quality of life . Sanjay Sharma, Professor of Hereditary Heart Disease, in Sports Cardiology at St George’s University Hospitals NHS Foundation Trust in London, says that “physical activity adds three to seven years to a person’s life. . Exercising regularly is an antidepressant, improves cognitive function and has been shown to delay the onset of dementia.”
Walking in nature improves mood by increasing blood flow and circulation to the brain and body. When you exercise, you are reducing the levels of the body’s stress hormones: adrenaline and cortisol .
Walking is a natural remedy against stress: it acts positively on a group of hormone-producing glands called the Hypothalamus-Pituitary-Adrenal (HPA) axis. The HPA axis is responsible for the body’s response to acute and prolonged stress and regulates processes such as digestion, the immune system and emotions.
Studies have shown that people who take regular walks or other forms of exercise have better emotional health than those who don’t exercise regularly.
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