Discover The correct way to walk to take care of your health and lose weight.
If you do not have time to exercise but would like to lose a few kilos, it is best to start taking long walks that also provide great health benefits
On many occasions, we would like to go out for a run, swim, do karate, kung fu, and taekwondo, and also have time for work, daily obligations, and a good love session with our partner.
In real life, we know that it is impossible, and we have enough with not arriving with our tongues to the work we have to do to live.
With such a life, how are we going to think about losing weight and exercising?
However, it is necessary. If you do not have the possibility of doing sports, you should at least reconsider starting to walk every day.
It helps to lose weight, but it also provides a lot of different benefits: walking as little as two hours a week (that’s nothing) helps your brain.
If you do, you will reduce the chances of a cardiovascular accident by 30%, and not only that, it also reduces the possibility of suffering from depression, according to studies.
In addition, it strengthens your bones (four hours of walking a week can reduce your chances of hip fracture by up to 43%) and improves the health of your heart, reducing the risks of heart attacks and obesity. Oh, and it’s free.
If all this has convinced you, the first thing you should do before getting serious is the following:
You should consult with your doctor. If you have not exercised for a long time, it is recommended that you speak with your trusted doctor first, especially if he has ever suffered severe pain in the chest, neck, arms, or head.
If you experience them again, stop training immediately and consult a professional.
Stand tall with your feet at hip height, your elbows bent at approximately 90 degrees, and your arms outstretched.
Clothes matter. Invest in a good pair of walking shoes since your feet offer to swell when you do, it is also a good idea to buy clothes that absorb moisture to be much more comfortable.
It is also very important, as ‘Prevention’ says, these are the steps you must follow to be able to walk for longer and for exercise to be more effective:
Start walking at a slow pace. If you want to, you can carry out weights in the process, so hold them and go at speed for three minutes, then slow down.
For one minute alternate lifting one knee toward the hips as both arms reach the top, drawing the abs deeper into the spine, and lowering the arms with each step-down.
Then take a wide step to the right and bring your left foot closer to the other. Immediately repeat it to the opposite side.
Move back and forth at a rapid pace and let your arms move naturally, alternating for a minute. You’re ready.
A person walks an average of about 2,000 steps in a kilometer and a half, burning approximately 100 calories.
According to ‘Popsugar’, half a kilo of fat is equivalent to 3,500 calories, so, to lose half a kilo per week (a healthy goal according to experts), you would need to burn 1,000 per day, or what is the same, about 10,000 daily steps, which is equivalent to seven kilometers. You can?
You can even try with intervals, which will maximize cardiorespiratory benefits.
Count your steps, if they are less than 130 per minute, try to speed up the pace a little. The ideal is to take about 10,000 steps a day
One of the largest studies conducted on the relationship between walking and losing weight is the one published in 2008 in the ‘Journal of Physical Activity & Health’, which concluded that women between the ages of 18 and 40 need to walk 12,000 steps daily (approximately 9.5 kilometers) to see effective changes to the scale.
Meanwhile, men can afford a shorter distance, according to the study, of about 8.5 kilometers.
Also, keep in mind that the faster and longer you walk, the less likely you are to have heart failure or a heart attack.
How to walk
Stand tall with your feet at hip height, your elbows bent at about 90 degrees, and your arms outstretched.
“Pay attention to the rear foot as if you are taking it off the ground like a velcro, which will activate the correct muscles,” says journalist Joanna Hall in ‘The Guardian’.
With everything in place, hips lifted, and neck straight, arms should be free to adjust to the correct movement pattern, like a pendulum.
If you want to use them to encourage your acceleration, you must have momentum: move them towards the center of your body and then far back, this last movement with more vigor than forward.
Do not clench your fists tightly, as this prevents the correct position of the shoulder.
How to lose weight with the advice of a nutritionist
Also, do not underestimate the stairs, as the gluteal muscles will work more with each step or incline, they can greatly improve the burning of calories.
One suggestion is that to determine your pace, start walking and count the number of steps you take in one minute.
That will be your starting line. If it’s less than 130 per minute, try picking up the pace a bit.
Put on some music to get your rhythm up and go! Wayfarer, there is no way.