Did you know, that some of the benefits of walking for 30 minutes every morning can prevent both physical and mental illnesses? It is very important, however, to stretch before and after the walking exercise to avoid cramps and injuries.
There are several ways to lose weight and maintain a healthy life. However, never neglect the exercise which must be done continuously. Some people tend to do it only for some periods of time with long intervals in order to lose weight. But, that’s wrong.
This is because our body is supposed to perform at least 150 minutes of physical activity each week in a moderate way. This way, you will avoid diseases such as high blood pressure, embolism, depression, heart attacks, obesity, and even some types of cancer. In addition, you will increase your longevity. Therefore, if you are not really doing any advanced exercises, we advise you to start walking 30 minutes a day in the morning and experience the beauty of the benefits of walking.
The Way Of Walking
Before you start walking, you should warm up and then stretch. The best way to stretch is:
- Avoid jumping
- Do not stretch more than the capacity of your body
- Never lose your breath during the stretching
- Practice slow movements only
Now, to get the most out of the benefits of walking for 30 minutes, you must take into account the following aspects to avoid injuries.
- When walking, the toes should point forward
- When taking each step, the heel of the foot should touch the floor first. Afterwards, the body’s own weight has to continue with the movement
- The arms must move naturally and continuously
- The shoulders should slightly lean back and the chin has to be high trying not to see the ground.
The Benefits Of Walking
Walking 30 minutes in the morning at a steady pace is just as beneficial as running. This type of exercise helps reduce the risk of developing diabetes, depression, some types of cancer and helps with cholesterol and high blood pressure. (1, 2, 3, 4)
The spokesman of the American Heart Association, Dr. Gregg Fonarow, affirms that the realization of physical activity decreases the risk of premature death, helps fight against cardiovascular diseases and maintains a good heart health. There are many studies and research that suggests exactly that. Walking helps reduce the risk of developing heart diseases.
Among the results, both the benefits of walking and running were found to:
- Cholesterol: walking reduced it by 7% and running by 4.3%
- Heart disease: walking decreased it by 9.3% and running by 4.5%
- Hypertension: walking reduced the possibility of contracting it by 7.2% and running by 4.2%.
- Diabetes: walking decreased the risk of contracting it by 12.3% and running it decreased by 12.1%
“These findings suggest a similar benefit with similar energy costs with exercise, regardless of intensity … However, for those who are able to participate in a more vigorous exercise, that strategy could be more efficient in terms of time,” said Dr. Gregg Fonarow.
Precautions To Take
At the time of any physical activity in general, precautions must be taken to ensure that the person’s health or their safety is not at risk. In this way, when walking you have to take into account:
- The place you are doing your walking exercises at
- The time you are doing your exercise
- The weather
Furthermore, it is also advisable to avoid wearing jewelry. This is going to make it more comfortable. Also, as absurd, as it sounds, thieves will not get attracted to them. In addition, if you walk at dawn, dusk or at night, it is recommended to wear colorful clothes or a vest that reflects light.
Walking with a group is usually better to increase safety. It is necessary to carry some means of communication in case you need help, and never leave without ID. Along you should also inform your friends and family of the route that you will be taking, the approximate time and the time you’ll be finishing.
And one last thing, you should never be distracted. The reason behind this is because it is important to be aware of your surroundings. If you use headphones the volume of them must be low to listen to sounds and traffic. While you’re out walking, we also suggest you to always carry a water bottle with you because you never know when you’re going to get thirsty. Here’s what we suggest:
And one last thing, you should never be distracted. The reason behind this is because it is important to be aware of your surroundings. If you use headphones the volume of them must be low to listen to sounds and traffic. While you’re out walking, we also suggest you to always carry a water bottle with you because you never know when you’re going to get thirsty.