3000 steps to wellness
Studies confirm that taking at least 3000 steps a day will take you straight to well-being. Regular walking is good for blood circulation, activates muscles, carries oxygen to the lungs and cells, regulates intestinal transit, prevents osteoporosis and cholesterol disorders, and maintains metabolic activity. Not only that, walking is an activity that is accessible to most people of any age and does not require financial outlays, effort or excessive discipline.
It can be done in natural environments, such as the countryside, sea or mountains, or in urban environments, such as parks and city streets. For walking, you do not need extra time: you can take advantage of such moments as going to work and returning from it to the supermarket, which is usually done by car, as well as walking your dog.
In addition, a short walk can be an ideal option to break from the circadian rhythm, improve digestion after lunch, or chat with a friend. It is only necessary to observe a few simple rules, which we will explain, to get the most out of the exercise.
When you walk keep in mind
• Walking is not obligatory, rather it is a fun and healthy activity that offers many benefits for the body and mind.
• When you go out for a walk, never think about the road ahead or the activities that await after you walk. If you do, you will not benefit from the anti-stress effect of walking.
• If you lose your breath or have difficulty breathing, it means that you are not walking well. It is enough to do this in a rhythmic rhythm, without the need to get tired. Walking should be enjoyed, but in no case should it be a cause of suffering, as this discourages you from continuing to practice.
• Carrying a load on your back or hands is counterproductive. If you need to carry your keys, cell phone, wallet, or some documents, store them in a small koala to allow your body to move freely.
• Feeling tired. If you walk according to the recommendations of experts, then instead of causing fatigue, walking gives you more energy, as it helps the body to secrete various stimulating hormones.
• Choose the best time of the day. The ideal time for a walk is early in the morning, because as you get older, your muscles warm up and you feel more and more body heat. In addition, at that time the air was less polluted. It is also preferable to walk in the late afternoon, when the sun goes down and temperatures drop.
3000 steps to wellness
• Stop worrying about where to exercise. Although it is best to run in nature, where you can enjoy cleaner, oxygen-rich air, any place or environment is suitable for walking. It is recommended to walk on a flat surface or with a few steep slopes and in good condition.
• Gradually increase the duration of walking. Start by walking for 10 minutes and then gradually increase the length of your walk, depending on your physical endurance. The ideal is walking between 30 and 60 minutes a day, although this time can be divided into walks: one in the morning and one in the evening.
100 steps per minute
Walking is one of the most effective exercises that are considered moderate. But… how is this moderation measured? The question was answered by a study published in the American Journal of Preventive Medicine, which states that the ideal pace is 3000 steps in half an hour (100 steps per minute). Achieving enough intensity for an activity to provide health benefits was the challenge the team of scientists set for themselves, so they found a simple way to calculate the appropriate training pace in a “pedometer,” a device that measures a number of steps. The results, taking into account the metabolic rate of the subjects, support recommendations for walking at least 3,000 steps in half an hour five days a week. This exercise can also be divided into three daily sessions of 10 minutes each and 1000 steps. The study provides an important clarification: “These findings are a simple recommendation, not an exact standard, to help people lead an active and healthy lifestyle.”
Against back pain
According to the latest medical findings, published in the ‘American Journal of Public Health’, physical activity is the key to overcoming lower back pain, as opposed to the belief that rest is necessary. And guess what physical activity the scientists are talking about? Yes to walking. They even warn that certain lower back exercises are “counterproductive,” and insist on restoring daily activity.
After studying more than 680 patients with low back pain for 18 months, public health researchers from the University of California, Los Angeles, USA, concluded that “recreational” exercises, such as walking, were reduced by 30% due to disability. for lower back pain and 25% suffer from depression.
In conclusion, clinicians advise recreational activity, “without the need to engage in strenuous activity: brisk walking for at least three hours per week equates to 10.5 MET (metabolic equivalent, energy expenditure measure), a level we found to be associated with simultaneous decreases in low back pain. disability and stress.(…) Intense activities, such as running or swimming, do not necessarily lead to better outcomes than walking or other less strenuous activities, the study advises.