How to walk in summer

At the beach, the shoreline is preferable to the sand. Go slowly into the water if you're not used to it. In the mountains, pay attention to your posture.

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Walking in summer It's very healthy, as in any season of the year. In fact, it increases the opportunities, since at the seaside you can walk in the water or even on the sand, two excellent exercises. And the Mountains It's a natural place for walking. But how do you walk in the summer? What precautions should you take? And what are the benefits of each type of walking?

At the sea

Walking in water means having to deal with greater resistance than in water, but on the other hand it is an extraordinary exercise for strengthening the muscles of the legs and abdomen, improving the breathing and the cardiovascular system, lowering blood pressure and burning calories. On sand, the effort is less, and the main benefits affect the entire foot and calf muscles. Furthermore, this type of walking provides a natural foot massage.

In the water

Those who are not trained or are not used to walking in the sea water or even in a swimming pool, should start gradually: first with the water up to their ankles, then at the knee, and finally, mid-thigh. For each of these steps, the walking time can vary from 10 to 15 minutes.

The most important precautions for walking in water are:

  • Always wear a hat (the best is the small one with a visor) to protect yourself from the sun's rays, and use a protective cream
  • Don't do this physical activity during the hottest hours of the day
  • Avoid walking in the water if the sea is particularly rough
  • Keep your back straight, shoulders open, and your head up. Look straight ahead, without lowering your eyes.
  • Don't be discouraged by the initial effort
  • Press down on your heel first and then shift your weight onto your toes, swing your arms and take long strides

On the sand

When walking on sand, the shoreline is always preferable, as it's less tiring and more beneficial for training than the loosely packed sand. Here too, be extremely careful of the sun and avoid the hottest hours of the day. As for walking, you can proceed as follows:

  • Place your heel first and then the tip, contracting the calf
  • The step must not be too long, but frequent
  • Regular breathing, with shoulders open and relaxed. The torso should be erect, while the buttocks and abdomen should be contracted.
  • Even walking on the sand needs to be gradual.You can start with a 10-minute walk and gradually work up to 30 minutes. Don't go any further.
  • If you don't know the beach well Wherever you walk, it's a good idea to wear beach shoes. They're comfortable, simple, and safe, and they also help prevent burning your heels when the sand is very hot.
  • If you have foot posture problems, keep in mind that walking for a long time on the beach can cause problems for your ankles, knees and hips
  • Heatstroke It's immediately recognizable by some symptoms: dizziness, loss of balance, nausea. You should stop, in the shade, and lie down with your legs raised. 

In the mountains

The mountains in summer are made for hiking, with varying levels of intensity and difficulty. The benefits are enormous: the temperature isn't as scorching as the seaside, and contact with nature, in addition to the physical benefits, improves your mood and keeps you away from stress. stress. e anxietyWalking in the mountains, not just trekking, is good for all motor functions and the cardiovascular system, strengthens the muscles of the lower and upper limbs, tones the abdomen and buttocks, and has a preventive function against arthrosis andOsteoporosis.

Some suggestions:

  • Do not venture out to walk in the mountains when the weather conditions do not recommend it.
  • Protect yourself with a hat on sunny days
  • The sticks from nordic walking to support the spine without making too sudden movements
  • While walking, the spine must be erect and the weight must be placed on the legs.
  • Avoid carrying too heavy backpacks
  • Prefer areas with woods and vegetation and in any case not too far from a watercourse
  • If the walk is long, it is advisable to drink at least every 20 minutes of the walk
  • When going downhill, be careful of the stress on your knee joints.
  • For those who are not trained, it is advisable to start gradually and on routes that are not too steep.

In the plain

The countryside is also ideal for summer walks. Those staying in the city can take advantage of the opportunity to stroll through parks or art galleries. Walking on the plains tones the muscles of the lower limbs, thighs, and calves; improves circulation; and combats water retention and leg swelling.

The most important precautions for walks on the plains are:

  • Wear suitable shoes to avoid the risk of inflammation tendons
  • Don't go too slow or too fast: on flat surfaces the pace must be regular.
  • Don't walk for more than 30-40 minutes, especially if the days are very hot.
  • The foot movement is always rotational: the heel touches the ground and then the toe. The torso should be upright, with the shoulders open and relaxed to promote good breathing.

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