Walk at least 30min a day
You have two legs, and guess what? Using them is the best way to maintain your body, ventilate your mind, and increase your longevity. Also, even if you practice a specific sport several times a week, try to walk every day at least 30min, and if possible 60min. To motivate you, here are some health arguments.
The 10 benefits of walking for your health
To strengthen your heart
Walking at least 30min a day 5 days a week is enough to reduce the risk of coronary heart disease by 19% . And the longer the duration or distance increases, the lower the risk. You'll also reduce the risk of heart attack by 35% and the risk of stroke by 34% (1).
To lower your blood sugar
Taking a short walk of 15min after each meal (so 3 times a day) can significantly reduce blood sugar . The result is 58% less likely to have diabetes .
Blood sugar is the level of sugar in the blood. It normally increases after each meal, when carbohydrates are broken down into glucose to be assimilated by the body. However, blood sugar spikes the body, can be the source of afternoon "bar shots", and increase the chances of developing diabetes.
To protect your joints
Walking about ten km a week is enough to prevent the onset of arthritis.
Indeed, it makes it possible to lubricate the joints, and to strengthen the muscles that support them, without suffering shock or additional pressure .
Walking also strengthens your bones, with reduced risk of fractures in case of fall. For example, the risk of hip fracture is reduced by 43% .
To strengthen your immunity
Walking helps protect you from rums and flu.
This was demonstrated by. of 1000 adults. Those who walked between 30 and 45min a day had 43% fewer sick days than others.
In addition, when they got sick, their symptoms were less important, and lasted less time.
To give you energy
When you're tired, taking a short walk will give you more energy than drinking a cup of coffee.
Walking increases the flow of oxygen in the body and stimulates the production of cortisol, epinephrine and norepinephrine, hormones that help raise energy levels.
To be in a better mood
Walking 30min a day helps reduce anxiety, depression and put you in a better mood . It can also increase your self-esteem.
In addition, walking promotes good sleep after dark.
To boost your creativity
Walking allows you to clear your head and boost your creativity.
A study has shown that walking opens a free flow of ideas and is a simple way to increase creativity and do physical activity at the same time.
In addition, walking regularly increases the volume of your hippocampus (part of the brain) by 2% .
To control your line
Walking is not tiring, and yet... it still allows to burn 100 kcal at the 500m. A simple way to control your line, in addition to a regular sports activity.
Thus, by taking 10,000 steps a day you reduce your risk of obesity by 50%. You also lower your levels of bad cholesterol .
To combat the deleterious effects of sitting positron
However, the best way to combat the deleterious effects of sitting and lack of movement in your daily life... it's to walk as often as possible!
It will also help you reduce back pain and problems.
Convinced? So buy yourself a dog, it will force you to go for a walk. But not just any way:
How to walk properly?
Adopts good posture
- Keep your head up: Imagine that your head is gently pulled up by a string. You have to look ahead, have your chin parallel to the ground, and your ears lined up above your shoulders.
- Maintain a flat back: Stand up straight, try to grow, and avoid being slouching or bent forward as you walk.
- Place your shoulders back: Place your hands on your chest to naturally pull your shoulders back and adopt a good position before releasing the arms along the body. During walking, you can also occasionally shrug your shoulders to release them.
- Engage your abdominals: Contract your abdominals and keep a tension of the order of 20 to 40% during walking.
To achieve good posture while walking, the best option is to perform a sheathing sequence in 5 seconds as explained here.
- Look down: Looking at your feet or phone while walking prevents proper placement of the back and shoulders, and puts significant pressure on your neck;
- Relax: You have to keep your back flat, your abdominals slightly engaged, and your shoulders backwards;
- Rolling hips: Your hips should remain as horizontal as possible while walking;
The best times to walk
- Get up a quarter of an hour earlier and walk for 15 to 20min. This will give you energy, allow you to be in a better mood, (1) and expose yourself to daylight with associated effects on circadian rhythms and cortisol secretion. ;
- Get into the habit of walking when you have an appointment or a race to do located less than 1km away;
- Before an important meeting, or when you have a problem to solve, walk 15min to stimulate your creativity;
- After your day of work, you can go for a walk for half an hour with your partner, your children... This makes it possible to combine the benefits for health, intellectual relaxation, and the sharing of a moment with the family;
- If you have a dog, even if he has access to a garden, make it a habit to offer him a daily walk. This moment of complicity will do you as much good to each other.
- Walking is one of the simplest things you can do and one of the most effective ways to stay healthy;
- You will strengthen your heart, your immune system, your bones and your joints;
- But walking also allows you to be in a better mood, improve your sleep, clear your head, be more creative, and boost your energy when you're tired;
- Finally, walking is the surest way to counterbalance the deleterious effects of sitting;
- Try to walk at least 30min to 60min every day in a walk or by going out 15min for example after each meal;
- But beware of your posture: look ahead, shoulders back and back flat;
- The best times to walk: in the morning before you start your day, after every meal, before an important meeting or when you need to use your creativity, at the end of the day with your family or with your dog.