If you are thinking about how to start exercising, or if the gym is not your business, you may be interested in learning about the benefits of walking . This simple activity that you can do at any time of the day and hardly requires effort has many benefits to keep you fit and healthy. Do you know how much the World Health Organization recommends walking a day? Find out below.
What are the benefits of taking daily walks?
Going for a walk is one of the most rewarding practices you have at your fingertips, and best of all, it is suitable for all ages. Of course, you should always do this with care and good equipment, so don’t start walking unless you have worn good shoes and comfortable tights that don’t restrict your ability to move.
Sure, you have no shortage of reasons to add this habit to your daily routine, but just in case, we’ll talk about the 8 main benefits of walking.
1. Helps to lose weight
If you are looking to lose weight, walking is a great way to get started. Remember, you start burning fat after 20 minutes of walking at a moderate pace, which is much better if each session lasts at least 40 minutes.
2. Tones muscles
Aside from saying goodbye to body fat, one of the most interesting benefits of walking is that it helps you tone your stomach, legs, and buttocks. As you can see, this is a very complete exercise.
3. Promotes circulation
Walking improves circulation, so your lower limbs will be well cared for. You will forget, for example, varicose veins and other problems.
4. Help Sleep
If you suffer from insomnia, going for a walk is a good way for you to surrender in the arms of Morpheus. Since this is a moderately intense exercise, it leads to relaxation, which ultimately leads to better sleep.
5. Improve your mood
Walking helps us feel better as it releases endorphins known as happiness hormones. At the same time, it reduces stress.
6. Strengthens bones
Bones are other great beneficiaries of this practice. Walking every day strengthens bones, making it ideal exercise for seniors.
7. Boost memory
There are also benefits of walking that are not strictly physical. This discipline is great for the brain as it improves cognitive function in general. Among other things, it promotes memory and concentration.
8. Prevents diabetes
Walking daily lowers blood sugar levels and therefore the risk of developing diabetes. Moreover, those who do not exercise are more likely to suffer from the disease precisely because they do not burn the sugar they eat.
How much should you walk a day to get fit?
WHO is very clear in this regard. To stay fit, it is best to walk at least 150 minutes a week at moderate intensity . In case large gains are desired, this time should be doubled, that is, walk about 300 minutes per week, which will give a total of 50 minutes per day, six sessions per week.
There is a theory that you should walk at least 10,000 steps a day. This number, which can cause a little dizziness at first, will stop scaring us when we are satisfied that a sedentary person who is not doing any physical exercise takes about 3,000 or 4,000 steps a day.
In the end, you are the one who will learn what a magic recipe is. What is clear is that the benefits of walking are numerous, so arm yourself with Decimas and go for a walk starting tomorrow!