Go for a walk: 8 reasons to do it

Do you think that to maintain an active lifestyle you have to go to the gym? Going out on a daily basis is very beneficial and here are eight reasons to do so.

In Spain, despite the wonderful climate that we have, there are fewer and fewer people who decide to do their physical activity outdoors. Currently, that's Going for a walk every day has taken a backseat. However, there are very good reasons to do so.

The latest annual report of the European Fitness and Health Market reflects that the fitness has become the most practiced physical activity in Europe and places Spain as one of the main leaders in the sector. In fact, it seems that in our country it constitutes the sport activity of greater volume.

What if I tell you that you do not need to sign up for a gym? Going for a walk every day is as much or more beneficial and in this article I tell you the reasons for doing so.

Going for a walk helps reduce body fat

Walking is an ideal physical activity to burn body fat. This is because it allows maintaining a heart rate (HR) around 65% of the maximum HR (220-age in men and 226-age in women).

In this way, The use of body fat as the main energy fuel is guaranteed. In addition, unlike other cardiovascular activities, it preserves muscle mass.

See also: Guidelines for physical activity in adults

Increases the release of serotonin

Serotonin is a fundamental neurotransmitter for the regulation of social behavior, emotions, mood and some physiological functions such as sleep, feeding and muscle contraction. Its deficit is related to some mental disorders such as depression and eating behavior disorders.

Exposure to sunlight and the practice of physical activity increase the production of serotonin. This supposes a better state of mind and a lower risk of depression and cognitive deterioration. So what's better than going for a walk?

Practicing outdoor physical activity reduces the risk of depression and dementia.

It favors the synthesis of vitamin D

Vitamin D is essential to maintain good bone, immune and cerebral health. Our main source of vitamin D is the skin which, in contact with the sun's rays, transforms 7-dehydrocholesterol into vitamin D3.

A) Yes, Exposure to sunlight is essential and, for this, walking outdoors is perfect. The ideal would be to expose 10% of our body to the sun, every day, for 30 minutes and without sun protection. Please, it is very important that you only expose yourself to the sun without protection during the aforementioned period of time.

Going for a walk reduces blood pressure

Walking is part of the group of aerobic activities andIt is an ideal practice to maintain blood pressure (BP) within a healthy range. A study prepared by Álvarez et al. (2013) found a significant reduction of BP in children, adolescents and adults, after an aerobic session of 60 minutes.

The Spanish Heart Foundation places it as one of the most suitable activities for the control of AT. For this, the World Health Organization recommends a weekly minimum of 150 minutes in sessions of not less than 10 minutes.

The practice of aerobic-type physical activity helps keep blood pressure within normal limits.

Helps maintain stable blood glucose

Walking helps keep blood glucose levels stable. This is due to a increase in energy expenditure and insulin sensitivity during the 24-48 hours after the physical activity session. Thus, it becomes especially interesting in the prevention and control of type 2 diabetes mellitus.

See also: How to control prediabetes: 5 key tips

Improves the health of the heart and blood vessels

Moderate physical activity, such as walking, improves the ability of the heart to contract. This makes your work more efficient and, therefore, lasts longer in perfect condition.

In addition, because of its vasodilatory effect, going for a walk favors blood circulation, reduces the risk of circulatory collapse and, therefore, decreases the risk of suffering a myocardial infarction or a cerebrovascular accident (stroke).

The National Heart, Lung and Blood Institute clarifies that, to take advantage of its benefits, the practice of physical activity must be regular.

Walking regularly improves heart function and reduces the risk of myocardial infarction and stroke.

Going for a walk helps lower cholesterol and triglycerides

Going for a walk helps reduce cholesterol and triglyceride levels, and increases the proportion of HDL protein over LDL.

Also, for its effect on weight loss, improves the action of drugs intended to reduce excess cholesterol. All this reduces the risk of suffering from ischemic diseases such as those mentioned in the previous point.

Improves adherence to physical activity

Going for a walk is free, does not require an extremely good physical condition, can be done anywhere and is free of schedules. All of it favors your commitment to physical activity. In addition, it allows you to do it with anyone and this increases the adhesion even more.

As you can see, maintaining an active lifestyle is within everyone's reach and has many benefits. And now that you know, what are you waiting for?