Sightseeing For Spaniards it is an increasingly attractive activity, especially after confinement. This is mainly due to adaptability physical activity: It can be done with sportswear or regular clothing, in the city or in the country, as a social activity or as a moment of meditation and reflection. It might even be the perfect time to listen to our favorite music or radio program.
However, there is still no uniform answer to what is perhaps the most frequently asked question: How long should we walk? The answer depends on individual goals, but science establishes some scales based on age and the goals we start walking for.
Walk to be healthy
Walking is excellent aerobic exercise (ie Cardiovascular system or as it’s popularly known as “cardio”), just like swimming or dancing. Its benefits include activating blood circulation, which has a beneficial effect on the body, especially the heart and brain.
Continuous walking reduces cardiovascular disease, Type 2 diabetes He cholesterol and that hypertension In addition, all muscles and joints remain active.
What is the minimum distance we have to cover to achieve this positive effect on the organism?
The time depends on the intensity
More than just counting steps, what matters according to the World Health Organization It is the time devoted to him. For adults over the age of 65, WHO recommends getting between 150 and 300 minutes of physical activity per week. moderate physical activity.
Although it may seem like a long time at first, it actually means that if we devote half an hour from Monday to Friday, we would already be doing enough for our health.
For those who prefer it more intense activities (e.g. running, skipping or cycling), spending 15 minutes five days a week is enough to feel the positive effects on the body. This corresponds to 75 minutes per week.
Can you lose weight while walking?
Eating less to lose weight can be a slow and arduous task for those who have never dieted before. In this sense, walking can accelerate weight loss.
This is confirmed by a study by the US National Center for Biotechnology Information. In this study, they separated two groups with obesity and followed the same diet program for weight loss, except that the first group also walked three hours a week. After 12 weeks, the first group had lost an average of 1.8 kg more than the non-walking group.
One way to further accelerate weight loss is to try to walk faster and harder (called bouncing).power walking‘, an activity between walking and running) or increasing the number of steps per day.