Walking – how important is it?
Continuing with our goal of healthy weight loss, we will unlock the secrets of the cheapest physical activity around: walking.
“A survey conducted with 11 volunteers showed that walking is more effective at inhibiting the appetite than bodybuilding.”
The benefits of walking are numerous and are within “walking distance”, ranging from the inhibition of the appetite to reducing the risk of diseases such as colon cancer.
Outdoors, on the treadmill or hiking, walking 30 minutes a day, five days a week, increases fitness, strengthens the immune system and helps fight diseases such as diabetes, obesity and hypertension.
“It is the most democratic activity around. Minimal investment with maximum return, guaranteed,” says orthopedist Fabio Ravaglia of the Brazilian Society of Orthopaedics and Traumatology (SBOT).
With only 20 minutes of exercise, the brain starts to release endorphins and serotonin, two chemicals that promote communication between neurons. While endorphins have a soothing and analgesic effect, serotonin produces a feeling of well-being.
Studies show that walking for 40 minutes a day is enough to improve the cardiovascular performance of those who suffer from hypertension. Walking regularly helps reduce the risk of colon cancer and “breaking a sweat” helps you lose weight as it reduces the cravings for things such as … chocolate! (American College of Sports Medicine / University of Washington, USA / University of Exeter, UK)
According to David J. Stensel (Loughborough University in Britain), walking regularly interferes with the production of two of the most important hormones that regulate hunger: the peptide YY (which reduces appetite) and ghrelin (which stimulates the desire to eat). The study showed that, during a treadmill session, the level of peptide YY increases and ghrelin decreases. In bodybuilding, however, the rates remain unchanged.
“Walking is one of the only physical activities that is still completely free. There’s no need to spend money on the gym or hire a personal-trainer.”
Just wear light clothing, comfortable trainers (sneakers) and choose a quiet place, preferably away from noise and pollution.
Tips: “Get off the bus three stops before and proceed on foot, it’s worth it! Going to the fourth floor? Take the stairs instead of the elevator,” suggests Ravaglia, who only discourages the activity to sufferers of osteoarthritis: “For these patients, I suggest swimming or water aerobics. Physical activity in water reduces the risk of injury. ”
Source: Viva Saúde Magazine
* The information provided in this post are not individual, they do not replace the advice of doctors, nutritionists, psychologists and physical education professionals. Always consult your doctor about any matter relating to your health or treatments.