Walking is a very effective aerobic exercise for health . It is a perfect physical activity, it is easy, light, improves your mood and is able to provide you with health and beauty services.
It is an exercise that can be practiced by anyone, regardless of age and physical condition.
Walking has the advantage of being the safest of all aerobic activities , both from a cardiovascular and orthopedic point of view. On the other hand, unlike running, the risk of injury to the joints (especially the knees and ankles) is much lower.
Walking for 30 minutes, 3 times a week, can be very effective in the treatment of acute depression, it also prevents diseases and improves quality of life.
Before starting any physical activity, we must carry out a medical evaluation to rule out possible health risks, check in this article what physical exercises you can do .
Index
Benefits of walking:
Improves blood circulation
- Reduces the risk of heart problems
- Improves anxiety and stress
- Helps in weight loss diets
- Helps tone and strengthen muscles
- Reduces blood pressure and cholesterol levels in the blood
- Prevents the onset of osteoporosis
- Fight diabetes
- Improves fitness level
- Strengthens the immune system
Walking for beginners
The walk is ideal for sedentary people who want to start exercising.
Before continuing to exercise and getting into the habit of walking, start slowly and increase gradually .
You can follow this walking plan if you are a beginner, it will come in handy for you.
| week | duration | frequency |
| first week | 10 minutes | 3 times per week |
| second week | 15 minutes | 3 times per week |
| third week | 20 minutes | 3 times per week |
| fourth week | 25 minutes | 3 times per week |
| After one month | 30 minutes | 3 times per week |
| After 6 months | 40 minutes | 3 times per week |
| After 1 year | 60 minutes | 4 times a week |
Walking 30 minutes about 3 times a week is considered enough to obtain benefits in our health , but if you want you can continue with the intensification of exercise gradually.
If, on the contrary, you can only walk less than 30 minutes, although it is the recommended time, we will still be obtaining improvements in health, burning fat and we will have an improvement in our well-being. However, the improvement in your physical condition will be less for your health, although it is much better to simply walk than run.
Little by little you can change from going by car or bus to taking a walk that way you will progressively notice the changes in your health.
Preparation before going for a walk
Before starting a walk, you need to take into account a series of indications so that the exercise is more pleasant as well as healthy.
- Warming up is essential. During the first 5 minutes we should always have a slower pace .
- Eat only soft foods around time for your walk. Liquids should be a small amount (no more than 200 ml).
- Avoid strong sunlight and intense cold.
- After the walk, it is important to do stretching exercises that mainly target the muscles of the calves, thighs, and rear buttocks .
- Give preference to areas arranged for walking such as specific parks or trails.
If you have heart problems, it is very important to see your doctor to monitor possible health risks.
Walking is a fairly healthy environment so little by little we will become fond of it, especially when we begin to notice changes in our health.
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.