There are various ways to lose weight and maintain a healthy lifestyle. However, you should not forget about the necessary exercise that should be done continuously and not only for short periods of time, but with long intervals between each one to lose weight. This is why we recommend doing a minimum of 150 minutes of moderate physical activity every week. To prevent diseases like high blood pressure, embolism, depression, certain types of cancer, heart attacks, obesity, and to have a long life, we suggest taking a thirty-minute morning walk as often as possible.
How to Walk
Before starting to walk, the person should warm up and then stretch after their body cools down.
When stretching, it is necessary to:
- Avoid bouncing
- Don’t stretch more than what your body is capable of
- Breathe constantly during the stretch
- Move slowly
So, in order to do a proper 30 minute walk, you should keep in mind the following aspects to prevent injuries and so that the exercise has the best effects:
- When walking, your toes should point forward
- With each step, your heel should touch the ground first. Then, your body weight will have to continue forwards with the movement.
- Your arms should move naturally and continuously.
- Your shoulders should be pulled slightly backwards and your chin should be held high. Try not to look at the ground
Taking a 30 minute morning walk consistently is equally as beneficial as running. This kind of exercise helps reduce the risk of developing diabetes, depression, certain types of cancer, and helps fight cholesterol and high blood pressure.
The spokesman for the American Heart Association, Dr. Gregg Fonarow, states that doing physical exercise reduces the risk of a premature death, helps fight cardiovascular problems, and maintains its health. A studied proved that walking and running help reduce cardiac diseases.
Within these results, they found as many benefits from walking as from running:
- In regards to cholesterol, walking reduced it by 7% and running by 4.3%
- In regards to the risk of getting cardiac diseases, walking reduced it by 9.3% and running by 4.5%
- In regards to hypertension, walking reduced the possibility of contracting it by 7.2% and running by 4.2%
- In regards to diabetes, walking reduced the risk of contracting it by 12.3 and running by 12.1%
“These findings suggest a similar benefit with energy consumed in exercise, independent of intensity. However, for people that are able to participate in a more intense exercise, this strategy could be more efficient in regards to time,” said Dr. Gregg Fonarow. So, this study showed that if your goal is to lose weight, running is more beneficial than walking.
When you do any physical activity in general, you should keep in mind some precautions so that your health is not at risk or your safety. As a result, when you walk, you have to keep in mind the place, time, and other aspects that the exercise will involve.
For that reason, we suggest that you avoid wearing jewelry, not only so that you are more comfortable but also so that you are not a target for thieves. Also, if you walk at any time of the day with low light, like sunrise, sunset, or at night, we recommend wearing colorful clothing or a jacket that reflects light.
Walking in a group tends to be better for increasing your safety. You will need to bring some kind of communication device in case you need help. Never go out without identification. In addition to that, you should tell your family members the route you will take for the exercise, the approximate time, and the time you will do it at.
On the other hand, don’t get distracted. We suggest being aware of the things happening around you. Likewise, if you use headphones, they should be low so that you can listen to sounds and traffic.