The key to losing weight is to walk: this is how you should do it if you want to lose weight

More than half of Spaniards suffer from overweight or obesity, diseases that can put health at risk and cause the appearance of certain pathologies. 39.3% of the national population has more weight than it should have, while 21.6% of citizens residing in Spain have obesity, far exceeding the number of kilos that must be taken to be in good physical condition. This idiosyncrasy results in a serious health problem public, with the increase in diabetes type 2 or some heart diseases in people who suffer from overweight or obesity. A simple way to lose some and start in the world of sports can gradually be walk.

The truth is that you do not need to pay a monthly fee or fashionable clothes to lose weight. Walking to lose weight it can be even more effective than running, according to a 2015 study. British researchers found that people who regularly took quick walks weighed less than those engaged in other types of physical activity, such as running, swimming or cycling.

Because is good

Walk literally transform your body and your mind. In fact, the aforementioned report shows that it can add two years to your life. Of course, it helps you lose weight, but it can also positively influence your body in other significant ways, according to 'Prevention'. One of them is that protect your brain: Two hours of walking each week reduce the risk of stroke by 30%. It also protects the regions brain associated with planning and memory, and doing so for 20 minutes a day could reduce symptoms of depression.

Hitting you a walk a day could extend your life two years, according to a study. It also strengthens your bones and improves the health of your heart

It also strengthens your bones: Other research has shown that doing some physical activity every day, such as walking or cycling, can reduce the rate of hip fractures and of broken bones in general. In other words, the more you move now, the more mobility you will have in the future.

In addition, walking improves the health of your heart. A study of more than 89,000 women found that those who walked briskly for 40 minutes two or three times a week had up to a 38% less likely to have heart failure after menopause than those who did it less frequently or more slowly. The researchers also found that walking only 20 minutes per day reduces the risk of heart disease by 30% and can also reduce the risk of obesity by half.

Tips to lose weight walking

If you haven't exercised much in your life, the first thing you should do is consult your doctorrecommends Scott Mullen, orthopedic surgeon from the Center for Medicine and Sports Performance at the University of Kansas Hospital (USA): "It is recommended that your primary care physician do so, just to make sure you do not need any tests." You should also be careful if you start exercising and feel pain in your chest, arm, neck, or severe headaches.

Another of the specialist's advice is that buy a good pair of shoes to walk and that they are of half number more since "the feet tend to swell when you exercise".

On the other hand he points out that walking does not require a very expensive sports closet bottom, but invest in some pieces key can make you feel much more comfortable. Look for upper and lower parts of fabrics that absorb moisture and are slightly elastic. In the same way it recommends that in the cold time of the year "it is better that you put on several layers instead of just one more warm", so you can take off depending on what your body temperature rises.

On the other hand it is recommended “pay attention to the back foot and move it as if we were taking it off the ground like a velcro (which does not sound like a flat and dry movement), which will activate the correct muscles, ”he says Joanna Hall, scientific journalist and guru of 'fitness', in 'The Guardian'. Ideally, the foot that is left behind becomes in a position similar to that of a ballet dancer, that is, only the tip touches the ground. “At this point, just try. Concentration requires some faith, ”says the journalist

Let's not forget how important the posture is to perform this exercise. With everything in place, raised hips and straight neck, the arms should have freedom to adapt to the correct movement pattern, as if it were a pendulum. If you want to use them to encourage your acceleration, you must have momentum: move them towards the center of your body and then far behind, this last movement with more vigor than forward. Do not clench your fists tightly, as this prevents correct shoulder position.