Walking: all the benefits, but also the timing and posture

There's no more natural or effective exercise. Walking can be done anytime, any time of year, anywhere. And you don't have to become a runner to enjoy all the important benefits of walking. Those steps, simply put, prolong your life and ward off many health risks.

Index of topics

BENEFITS OF WALKING

Walk, walk, walk . Or, more simply, stroll, which better conveys the idea of freedom of thought and movement as well as a precious and simple physical exercise. Many researchers argue that expending all our energies trying to conceive a new idea is not the best way to experience a so-called "flash of genius." At a subconscious level, our brain tends to stifle creative thought, which is instead free to express itself when the body is busy with other activities because, only then, do our "hyper-rational" defenses lower. So it can't be a coincidence that Friedrich Nietzsche was convinced that " all the greatest reflections are conceived while walking ." And the stimulation of creativity is just the latest in a long list of benefits that walking brings, which is also useful for growing taller . From the heart, to the liver, to circulation, and the joints of the arms and legs. Let's take advantage of any moment, even the most banal (for example, going to buy the papers on Sunday), to reap the benefits of a pleasant walk.

WHY WALKING IS GOOD FOR YOUR HEALTH

Several scientific studies demonstrate the importance of walking—well and often—for human health and longevity. The first comes from America and demonstrates how walking, without running, significantly increases creativity and clarity of thought . More steps, more ideas. A recent study from the School of Education at Stanford University, published in the Journal of Experimental Psychology , highlights the relationship between walking and our brain activity.

WALKING INCREASE CREATIVITY

In practice: of the approximately 200 volunteers studied by Stanford researchers, those who responded while walking had an average of 60 percent more creative responses than those who sat down. " From a cognitive standpoint, we believe that exercise, by relaxing the control of the prefrontal cortex, can improve the activity of so-called associative memory. Hence the increase in creativity ," explains Professor Daniel Schwartz, coordinator of the study.

BENEFITS OF WALKING

The second new development is the publication of a delightful little book by Honoré de Balzac, entitled Theory of Walking (Elliot Editions). In this short psychological essay, the great novelist, who drew inspiration from walking, explores the deeper meaning of walking, and its usefulness for free inspiration and increased creativity. A Stanford professor today and a great writer in the 19th century are saying essentially the same thing: walking helps us think. Effectively.

WHAT IS THE PURPOSE OF WALKING?

Walking regularly , and without excessive effort, for about thirty minutes a day serves a series of purposes that effectively lengthen life.

The probability of dying from causes cardiovascular or for cancer it reduces by up to 50-70 percent.
On average, runners live three years longer than non-runners. But running is not suitable for obese people, those with weight problems, or those with arthrosis, to patients with respiratory and cardiovascular diseases. For them, walking is more than enough.
Walking reduces blood pressure, cholesterol, triglycerides, and has a positive effect on heart rate.
The walking movement promotes intestinal transit, and is therefore highly recommended for those who suffer from constipation.
Walking regularly means burning calories, and this can only have positive effects on your weight.
According to Gianfranco Beltrami, a member of the board of directors of the Italian Federation of Sports Medicine (FMSI), "giving it all once a week, on Saturday or Sunday, makes no sense, as walking, to be effective, must be done every day."

WALKING AND HEART ATTACK RISK

It takes very little, much less than a pinch of good will, to grasp the many benefits that come from a short walk. Two minutes a day, two minutes compared to 24 hours . Nothing, think about it, but how much can be enough for a lifestyle that, once consolidated, improves health, well-being, and mood . Giving up all this, perhaps out of laziness or ignorance, means only wasting a good quality of life, at any age.

A study conducted by the University of Utah School of Medicine, published in the Clinical Journal of the American Society of Nephrology , tells us new and very interesting things about the importance of mini-walks. Short but highly effective. The test was conducted on people who, during the 18 hours of the day not dedicated to sleep , almost always live immobile in their homes or offices. And when we talk about walking, we mean a normal speed, a regular pace, without any particular effort. The benefits? The most important is that these two minutes of movement every hour reduce the risk of premature death from heart problems and diabetes by 33 percent . And they also allow us to improve the strength of the spine, which, to avoid rusting, requires movement capable of loosening muscles, vertebrae, and ligaments. The worst thing, especially for those suffering from back pain or osteoarticular pain, is remaining immobile for long periods.

WALKING: PREVENTION

Science shows us, more and more every day, how beneficial walking is. For everything. A study from the University of Queensland, Australia, published a summary of the benefits of walking. It's truly impressive. It reduces the risk of heart attacks and strokes (the required dose here is 2-4 hours of brisk walking per week), as well as the incidence of cancer, with particular effects on breast cancer. Osteoporosis is prevented, endorphins are released, which reduces anxiety and stress, and blood pressure is stabilized. The mortality rate of diabetics and the risk of developing lower back pain are reduced . The brain functions better, as does short-term memory, and mood takes a positive leap.

HOW MUCH SHOULD WE WALK PER DAY?

But how much should we walk? The ideal would be to take the famous ten thousand steps a day , recommended by countless health guidelines. The minimum, to ensure the benefits indicated by Australian researchers, is a thirty-minute walk three to five times a week. In any case, know this: the more you walk, the better you feel.

LEARN MORE: Climbing the stairs helps you lose weight and helps your heart and lungs.

THE CORRECT POSTURE FOR WALKING

How do you walk correctly ? What should your posture be while walking? Some are essential:

Keep your shoulders straight and stable, without letting them slide forward.
Slightly contract your glutes to strengthen your muscles at the end of each step.
Slightly bend the knee of the leg that remains behind
Swing your arms naturally, with your elbows slightly bent
Head straight and gaze forward, with alignment between the head and legs
Always breathe deeply
Finally, to walk correctly, it is important to drink plenty of water, wait at least 20 minutes after the meal and finish with a drink. stretching exercises.

Walking improves prevention in two ways. On the one hand, it addresses diseases that could arise, including those related to age; on the other, it addresses diseases that could recur.

Sign up for our newsletter to stay up-to-date. Click here!

SIMPLE MOVEMENTS TO MAKE TO FEEL BETTER:

Want to see a selection of our news?

Sign up to our newsletter clicking here;
We are also up Google News , activate the star to add us to your favorite sources;
Follow us on Facebook, Instagram e Pinterest.