7 benefits of walking 30 minutes a day
There are many doctors, institutions and health specialists who recommend the daily practice of physical exercise, not only because it helps when maintaining a healthy weight, but because it is adequate to generally enjoy good health.
In fact, physical exercise is essential to prevent the onset of a wide variety of diseases and disorders of health, such as diabetes, cardiovascular diseases and cancer, among many others.
Therefore, know which are the main benefits of the exercise, in addition to what the adequate duration of physical exercise It helps you take the step, in case it costs you to practice it every day and get going.
Doing a sports activity increases our health. But, sometimes, it is not necessary to practice a sport and intense exercise, with walking 30 minutes a day we have enough to be well, keep fit and feel healthier and healthier.
- The benefits of practicing physical exercise
The incredible benefits of daily walking
1. We move
We exercise and we move, and with that we are already activating parts of the organism that if it were not for walking would fall asleep.
2. Relaxation and feeling of well-being
Walking brings a great sense of well-being for mind and body. Then we will notice how our muscles relax and let go of the stress that so many head injuries cause us.
3. Simple action without much effort
Walking is something simple that we can do all people without having to make an effort. Everything depends on how quickly we go, but each one at our own pace we can go around without problems. It is also done at any time of the day and season of the year.
4. Any time is good
To go to work, when we leave this, while we walk ... there is always a good reason to walk. You just need to do it.
5. Help control sugar levels
Daily exercise brings many benefits, such as being able to control blood sugar levels. This is great for preventing certain diseases related to glucose, such as diabetes.
6. Prevention of coronary heart disease development
Practicing sports and walking is good for slowing the development of heart-related diseases. In fact, it protects and at the same time lowers bad cholesterol. Whenever walking is combined with a good and healthy diet.
- High or high cholesterol: what it is, symptoms and how to lower it
7. Strengthens the immune system
Like many other physical exercises and also with the intake of nutrients, walking daily strengthens our immune system and protects it from developing diseases, thanks to the general increase in the defenses in our body.
How much time and how to walk every day
When we refer to how much you should walk many studies establishes that the figure is 10,000 steps per day, and the average is about eight kilometers. To reach this figure we must walk at an energetic pace that is equivalent to an average speed of 5 kilometers per hour (km / h), and this translates into 1 hour and 40 minutes.
The truth is that these figures depend on each person and the pace and how quickly we do it. As the World Health Organization (WHO) does not recommend so much, it establishes about 150 minutes per week of aerobic physical activity, of moderate intensity, or 75 minutes of vigorous physical activity per week. So about 30 minutes a day would be a figure acceptable to everyone at the time of walking.
Which is better, walking or running?
There is no exact science and this also depends on the circumstances of each person. Well, there are those who can only walk, by medical prescription, and other people prefer to run because if they do not get bored. One of the most notable differences between walking and running is that the second action involves a much higher risk of injury.
Both activities are favorable because they are encompassed within a physical exercise. The Journal of the American College of Cardiology published that running at reduced speed or walking fast reduces the risk of early mortality by 30%. It is even said that brisk walking is more positive than running at a fast pace.
Another advantage of walking is that anyone can do it, regardless of their age and does not need to train to walk. While if we run we will need a warm up and previous stretching as if an exercise of medium to high intensity was involved.
Many people start doing sports when walking. It is a first step for, especially obsessed or sedentary people who do not practice sports, to be able to move and start other exercises.
Walking is good if you are looking for a low impact sport, or there are problems in certain parts of the body, such as legs, knees and joints, because walking relieves them of such conditions.
Qualities of walking for your health, in summary
There are many benefits of walking, which particularly gives our health this simple and simple practice of physical exercise, especially if practiced daily for at least one hour:
- It helps control blood sugar levels (being ideal when it comes to preventing diabetes).
- It keeps high cholesterol levels at bay.
- Improves the functioning of both the pulmonary and heart systems.
- Useful when you want to lose weight, or keep it off.
- Strengthens the immune system, helping to increase defenses.
- Improves circulation
- It helps to improve muscular resistance.
