The walk is a physical activity indicated by cardiologists to lose weight and maintain the health of the heart and mind, decreasing anxiety and stress, for example.
The benefits of daily walking are varied and can include:
- Reduction of swelling in the legs and ankles;
- Prevention of obesity and help to lose weight;
- Improvement of blood circulation;
- Strengthening of all the muscles of the body;
- Improves body posture;
- Improvement of anxiety and stress;
- Relaxation of the muscles of the neck and shoulders;
- Prevention of cardiovascular complications, such as heart problems and hypertension.
These benefits occur when the individual walks at least 2 and a half hours per week and has other healthy habits, like eating fresh food and little calories.
Benefits of walking in pregnancy
The benefits of walking in pregnancy are:
- Reduction of swollen feet at the end of the day;
- Improves sleep of the pregnant woman;
- Helps to relax;
- Avoid gaining excess weight;
- Decreases the risk of pre-eclampsia and gestational diabetes.
Other exercises, such as swimming or yoga, can also have the same benefits of walking in pregnancy. However, the pregnant woman must undertake a consultation in the doctor’s obstetrician before performing physical exercise.
Tips to lose weight with walking
This activity can be done at any age and in any place, whether in the gym, on the beach or street and that walking is healthy and burns calories, it is important to:
- Walking fast, so that the respiration speed up and not be able to talk easily;
- Contract the tummy musclesto maintain a correct posture;
- Swing your arms vigorously while you walk, since it improves the blood circulation.
If it is made on a daily basis, the walk makes you lose weight and help lose the belly and can burn up to 400 calories per hour and about 2.5 cm of belly per month. In addition, when it is in a quiet location and with good landscape can be a great treatment for controlling stress.
It is good to walk fast?
The walk fast is not benefits to health, it can lead to lightheadedness, nausea and fainting, as the individual may not have sugar in the blood enough to walk.
Thus, the ideal is the intake of a light meal with carbohydrates and fruit, such as bread, cereal and fruit juice, for example, before exercise, avoiding meals are very large so do not feel uncomfortable.
Care important during the walk
The care on the walk include:
- Use comfortable shoes and light clothes;
- Drink 250 mL of water for every hour you walk;
- Use sunscreen, sunglasses and hat or cap;
- Avoid times more hot, as between 11h and 14h, and the streets very busy;
- Do stretching exercises before and after walking, how to stretch your legs and your arms, to activate the blood circulation and prevent cramping. Learn what exercises you should do: stretching Exercises for walking.
These care in the walk to help prevent health problems such as injuries, dehydration, heat stroke or sunburn.