Walking is the most used meaning of movement on Earth since it was discovered by prehistoric men.
Hundreds of billions of steps later, walking has become the miracle cure for many illnesses of all ages.
To discover the benefits of the world’s oldest sport, you must first decide to take the first steps toward your well-being. However, you need to take the right steps to walk at your ease, regardless of the environment and the season.
What Is The Right Equipment For A Good Walk?
It’s important to feel comfortable if you want to enjoy your walk. With this in mind, the choice of your walking shoes is very important.
Choosing The Right Walking Shoes.
It’s not about choosing flashy shoes. Instead, you should choose shoes that are adapted to the shape of your feet.
Ideally, you should wear sneakers with a molded insole, depending on whether your arch is flat or hollow.
Insoles that can be integrated into shoes are available in pharmacies.
However, you may want to seek the advice of a podiatrist regarding the type of shoe that is right for you.
However, for those who do not walk regularly, it is not recommended to use running shoes. Indeed, their forward sloping sole influences your posture and the impact of walking on your spine.
Also, a rubber sole is the best way to avoid tripping on uneven or wet ground.
In order to keep your arch muscles flexible, you can sometimes walk barefoot on the beach or in the meadow. By wearing shoes for your daily movements, the sole of the foot loses its elasticity.
No need to imitate Yannick Noah by adopting the barefoot style or a blazing sun will make you regret it!
It is therefore important, apart from your daily walk in the city, to work on your arches by walking barefoot. The best place to do this is in your home or in sandy or grassy areas.
The Choice Of Walking Clothes.
In addition to shoes, it is also important to choose clothing that is appropriate for the season. In sunny periods, it is ideal to wear loose-fitting clothes, whose fabric easily absorbs sweat.
Also, remember to protect your eyes from the sun’s powerful rays. All you need is a cap with an arched peak and sunglasses.
Don’t forget your sunscreen! While walking, you won’t realize that you are getting sunburned, which is very bad for your skin by accelerating its aging.
A sunscreen is therefore just as important when walking to ensure the protection of your skin.
On the other hand, in cold or rainy periods, it is wise to wear a tracksuit in addition to your clothes. Waterproof tracksuits are the most suitable to protect you regardless of the weather.
Now, all that is missing is a bag to keep your water bottle and possibly some seasonal fruits in case you are hungry.
The Right Walking Technique.
In order to feel the real benefits of walking, the right attitude counts.
First of all, you have to get used to walking upright, looking straight ahead. There is no need to keep your head down as if you were looking for the real truth of Socrates.
A good posture allows you to work for your muscular union in its totality.
When walking, keep your arms completely relaxed and your shoulders back. An almost casual walk, without appearing vulgar.
Also, walking with your ankles unrolled with each step is very important. This allows soliciting all the muscular parts of the arch and the legs.
As for the pace to adopt, it is advisable to progress gradually.
Although brisk walking burns more calories, it is not ideal to start off with a bang. As a warm-up, you can start the first 3 to 4 minutes at a slow pace.
This gives your heart and muscles time to warm up and at the same time avoids muscle strain.
In addition, slow walking involves a lot more movement, ideal for burning more calories even over short distances.
It is also important to maintain a normal breathing rate, without forcing your lungs to take in more air than they need.
Once your heart rate is accustomed, increase your pace to a moderate walk and when your breathing is under control, proceed to a brisk walk at a much faster pace.
On stairs, walk at a normal or medium pace. The calories burned are three times higher in this exercise than a brisk walk on the street.
The average speed of your brisk walk is about ten kilometers every 60 minutes.
However, for a start, it is possible to divide your daily walking time into several portions. It is recommended that you walk for at least half an hour during the day. On the other hand, a sustained effort is strongly recommended.
Creating a gap of more than two days between walking days will take you away from your objectives.
It is advisable to walk at least 7 hours each week for remarkable results while seeking to progress in your objectives.
The Advantages And Benefits Of Walking.
It is possible when you are often short of time, to combine walking with your travels.
Whether it’s for shopping or to get to work, the benefits for your body are significant.
Walking To Clear Your Mind.
When you walk, apart from common distractions like listening to music, or chatting, your brain has only one function. It is simply to think.
Letting your thoughts run free allows you to mentally wander and get away from the daily grind. It also gives you time for your unresolved questions.
A free mind is more peaceful, serene, and dynamic in the face of life’s situations in general. So, rather than getting on your high horse with your spouse, take a walk. This attitude will make you see things in a completely different light.
Besides walking in a group or with good company has a relaxing effect mentally. It prevents you from being depressed and sometimes anxious by exercising with others brings a smile and serenity.
Also, you will not feel the effort during a walk, even for miles.
A Better Management Of Your Weight Thanks To Walking (1 Hour Per Day).
Something as simple as walking gives you an incredible amount of energy. Walking every day ensures a better weight balance after 12 months.
In fact, one hour of walking every day will help you eliminate nearly 250 calories at a constant pace.
An excellent solution to lose 5kg before the summer, without (too) much effort!
This number may not seem like much, but if you progress weekly, you will lose at least half a dozen kilos of fat in one year. Ideal for losing weight quickly, right?
Of course, this is assuming that the amount of calories taken in by your body each day is moderate or even reduced. So, walk to burn your fat!
A Stronger Body With Each Step (If The Effort Is Daily).
The first thing you do when you walk is to exercise your heart. By getting this tireless engine used to a good walking pace, the risks of cardiovascular disease are greatly reduced.
In addition, a better-trained heart sends blood more easily to the various organs of the body. This contributes to a better balance of blood pressure in the body.
Walking also helps to eliminate bad cholesterol and excess fat. In fact, walking makes you draw directly from your natural reserves.
Sugar, a major source of energy in the body, does not escape these combustion reactions. Walking is therefore the first treatment recommended for diabetics, in order to stabilize blood sugar levels.
Similarly, for overweight people, walking is recommended rather than too intense a sport at the beginning of a weight loss program. Walking has the advantage of being without risk of injury or joint trauma, unlike jogging.
In addition, walking quickly generates a calorific expenditure equivalent to that of running. So why run like a hare, if you can walk at a slightly brisk pace and feel confident like a turtle?
Eat a balanced diet while walking to reach your ideal weight and get your flat stomach back easily and quickly!
A More Toned And Defined Body By Walking.
Walking with your stomach upright while swinging your arms strengthens your entire upper body.
This helps you maintain your figure without going to the gym every day.
In addition, the way you walk is part of your identity, so it is important to work on it every day.
Then, the movement motivated by walking involves all the lower muscles: legs, buttocks, and calves. It is more obvious that the lower muscles gain flexibility and tone through walking.
Fast walking causes a permanent contraction of these muscles, allowing the elimination of the fat that has accumulated there. Your legs gain in finesse and definition.
Walking To Strengthen The Joints.
Joint problems become frequent starting from advanced age. People suffering from osteoarthritis are reluctant to practice sports, by accumulating other health problems over time.
Yet, walking could solve these joint pains while prolonging their life. If you missed it, here is the article dedicated to the solutions to cure osteoarthritis.
For a better strengthening of the joints of the legs, practicing a walking climb every day is the perfect remedy.
The effect of walking up and down stairs on your body is tripled compared to walking at a fast pace. The opposite movement is also true: walking down the stairs also strengthens your bones and joints.
Walking For Better Recovery.
Because of the relaxation it provides, walking is an excellent way to recover after intense exercise.
For example, after a race, it is much more advisable to walk slowly rather than slump directly to the ground. This allows your heart to return to its normal rhythm, in a natural and not too abrupt way.
Similarly, walking is the first method of rehabilitation after a sports accident or in some cases of stroke.
Also for people whose work consists of sitting for several hours, walking is a relaxing way to loosen up the muscles and joints. It also allows the brain to recover after a long period of attention.
Walking allows you to recover better from an effort, whether it is physical or mental.
Don’t forget to stretch at the end of each walking session! It is important to build up your muscles, but flexibility is the best way to avoid injuries and to practice a physical activity for a long time.
Walking To Aid Digestion.
Many people suffer from constant constipation. Yet walking after eating easily triggers the body’s process of breaking down food.
Digestive problems also affect the quality of sleep. So it’s better to take a few steps after dinner than to lie down directly. This will prevent you from having nightmares about the previous night’s meal!
So don’t hesitate two prunes, a little walk, and no more constipation!
The intestinal transit is much easier thanks to walking. Similarly, rapid digestion is less tiring for the body and the brain.
In Conclusion: It Is Essential To Walk To Stay Healthy.
In view of all these benefits, walking is ideal for anyone who wants to maintain their physical and psychological health.
It is therefore easy to practice this physical exercise, besides is without trauma to the body, in order to age in good health.
So, are you convinced? All you have to do now is practice!
And if you want to lose weight while staying at home, we advise you to take a look at the benefits of the rowing machine!