Proven, leaving a sedentary lifestyle reduces the appearance of diabetes, colon and breast cancer. Walk every day and you will improve your physical and mental health.
Physical activity does not have to be a difficult task. If you don’t have enough time, you didn’t get to go to the gym or just thinking about training you get tired, the solution is to walk!
“It is estimated that the elimination of sedentary lifestyle could reduce between 6% and 10% the occurrence of coronary heart disease, diabetes, colon and breast cancer, and therefore, prolong the life expectancy of people. Due to its simplicity, accessibility and safety, it is a very friendly way to improve the levels of physical activity of the entire population ”, explains Dr. Francisco Ibarra, an internist at Clínica Alemana.
How far should we walk?
Are required at least 30 minutes daily at a moderate pace (5 km/h).
Walking improves physical and mental health
One of the advantages of this type of physical activity is that it can be practiced at different times … “In a work window, speaking in a meeting, talking on the phone, on the way to or from home to work, or simply around of the place where we live, as an individual, family activity or accompanied by your dog ”, proposes Dr. Francisco Ibarra.
Among the enormous benefits of walking regularly is that:
- It reduces stress.
- Improves mental health.
- Speeds up metabolism.
- Extends life expectancy.
- Increases aerobic physical capacity.
- Improves functional physical conditions.
- Lowers blood pressure and cholesterol.
- Reduces abdominal circumference and weight.
Burn calories with 30 minutes of daily walking
It is always advisable to adjust the walking prescription to the conditions of each patient, according to their level of training and their sports or physical activity history.
It should never be forgotten that the little ones walks are helpful too and beneficial for health. However, as a general recommendation we should achieve the following goals:
- Up to date: at least 7 thousand steps and climb 10 floors.
- A week: walk at least 150 minutes.
“The amount of calories that can be burned depends on the time and vigor (speed) of the walk, as well as the weight and metabolic state of the patient. Approximately 1 hour of walking can consume between 210 and 360 Kcal, and a desirable goal to improve physical condition is to complete between 1,000 and 1,500 Kcal of weekly walking; therefore, this requires at least 3 hours of vigorous walking (about 6 km / h), or 5 hours of walking at a moderate pace (5-6 km / h) ”, clarifies the specialist in Internal Medicine.
To measure the calories expended when walking (or energy consumption), there are applications that can help with the measurement. To get an idea, the estimated values are:
- A 90 kg person burns 60 Kcal for every kilometer walked.
- A 60 kg person burns 45 Kcal for every kilometer walked.
Steps (literally) to meet your daily walking goal
- Target
“For an adult, who does not have much time to exercise, the main way to be motivated to walk is have a clear objective: ‘I want to feel better, more agile’, ‘I want to lose weight,’ ‘I want to prevent vascular diseases,’ “proposes Dr. Francisco Ibarra.
- Make a plan
Once the objective is clear, it is recommended draw up a plan and stick with it at all costs. “It is difficult to impose a habit if it is not born of a personal need. It also helps if they are family or group goals.
- Adapt goals
Goals should be adapted, rather than age, to progressive and persistent training. “A person who is just starting out, could start with sessions of 30 minutes, 2 times a week, and then a trained walker can walk many hours a day; There are practically no time and age limits ”, clarifies the specialist from Clínica Alemana.
Children and adolescents require parental support
Faced with the context of high technology and pandemic, where children do not go out so much, Dr. Alex Vaisman, specialist in sports trauma at Alemana Sport, invites parents and adults to encourage their children with respect to the benefits that physical activity generates in your health, growth and the rest of your life.
“The most important thing is that parents care, educate their children and encourage them to play sports. Walking is also considered within exercise. It is recommended to carry out physical activity, hopefully in a distributed way during the week, with moderate activity, ideally about 30 minutes, 5 times a week; and with vigorous activity at least 1 to 2 times a week, ”explains Dr. Vaisman.
Follow these recommendations and go for a walk!
- Maintain adequate hydration before, during and after physical activity.
- Avoid hours of high radiation (11 to 16 hours).
- Use sunscreen
- Dress in loose fitting clothing and ideally with a UV filter.
- He prefers a comfortable shoe or slipper.
As you can see, a 30-minute walk does not require more equipment and that is another virtue.
Starts!
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