Do you know any easier exercise to practice than to walk? She does not require skill, is cheap, can be made practically any time of the day, there is no age restriction and can still be made indoors if the person has a treadmill. “For a person who does not practice any kind of sport, a walk of 10 minutes a day already perceptible effects on the body, after only a week ago, explains the sport physiologist Paulo Correia, Unifesp. In addition to the physical conditioning improves, the benefits of walking for health of body and mind are many, and proven by science. The my life gathered 11 benefits that this habit can do for you. Check here and move around:
A study done by the USP, Ribeirão Preto, proved that walk for approximately 40 minutes is able to reduce blood pressure during 12:0 am after the end of the exercise. This is because during the practice of exercise, blood flow increases, causing the blood vessels to expand, decreasing the pressure.
In addition, the walk causes the heart valves work more by improving circulation of hemoglobin and oxygenation of the body. “With the largest pumping blood to the lungs, the blood becomes richer in oxygen. Added to this, the Trek also makes the arteries, veins and capillaries to dilate, making the most efficient oxygen transport to the peripheral parts of the body, such as arms and legs “, explains physiologist Paulo Correia.
2. Let the more efficient lung
The lung is also quite enjoyed when we walk. According to Paulo Correia, gas exchanges that occur in this organ become more powerful when we walk with frequency. This causes a greater amount of impurities out of the lung, leaving him little catarrhs and dust-free.
“The practice of hiking, if recommended by a doctor, can also help to dilate the bronchi and prevent some inflammation in the Airways, such as bronchitis. In some cases simpler, she has the same effect as a bronco dilators syrup “, explains.
3. Combat osteoporosis
The impact of the feet with the ground has beneficial effect to the bones. The compression of the bones of the leg, and the movement of the entire skeleton during a hike makes a greater quantity electrical stimuli in our bones, called piezoelectric. This stimulation facilitates the absorption of calcium, leaving the bones more resistant and less likely to suffer from osteoporosis.
“In the early stages of loss of bone mass, the walk is a good way to strengthen bones. Even so, when the frame is osteoporosis, walk often can slow the advance of the disease, “says physiologist from Unifesp.
4. stay away from depression
During the walk, our body releases greater amounts of endorphins, hormone produced by the pituitary gland, responsible for feelings of joy and relaxation. When a person begins exercising, she automatically produces endorphins.
After a while, it takes practice even more exercises to feel the beneficial effect of the hormone. “Start walking is the beginning of a vicious circle. The more you walk, the more your body produces endorphins, which gives you that extra edge. This relaxation also causes you to be prepared to spend more and more time walking “, explains Paulo Correia.
5. increases sense of well-being
A short walk in green areas, such as parks and gardens, can significantly improve mental health, bringing benefits to the mood and self-esteem, according to a study done by the University of Essex in the United Kingdom.
Comparing data from 1.2 thousand people of different ages, genders and mental health status, researchers found that those who are involved in hiking outdoors and also, cycling, gardening, fishing, canoeing, horseback riding and agriculture, had positive effects in relation to mood and self-esteem, even if these activities were carried out for only a few minutes a day.
6. Let the brain healthier
Walking every day is a great exercise to keep the body fit, improve health and retard aging. However, a new study from the University of Illinois, in the United States, shows that this anti-aging effect of exercise can be possible also with regard to the brain, while increasing their circuits and reduce the risk of memory problems and attention. “The stimuli we receive when we increase our coordination and make our brain is able to respond to increasingly stimuli, whether they be Visual, tactile, olfactory and sound”, says Paulo Correia.
Another study done by the University of Pittsburgh, says that people who walk on average 10 miles per week have half the risk of a decrease in brain volume. This can be a decisive factor in preventing several types of dementia, including Alzheimer’s disease, which slowly kills brain cells.
7. Decrease drowsiness
The walk during the day causes the body to have a peak production of stimulants such as epinephrine. That substance leaves the body more willing during the hours following the workout. Added to this, the walk improves the quality of sleep at night.
“As the whole body starts to blow off steam during a hike, our body fall asleep faster at the end of the day, so few people who walk often have insomnia and therefore has no drowsiness the next day”, complete the specialist of Unifesp.
8. keep the weight balance and weight
This is perhaps the most famous benefit walk. “It is clear that walk lose weight. If you’re used to spending a certain amount of energy and begins to walk, his body is a higher caloric demands that causes a localized fat burning “, affirms Paulo Correia.
And role of hiking in weight loss doesn’t stop there. Researchers at the Yale University, in the United States, showed that even hours after the exercise, the person continues to lose weight due to acceleration of metabolism caused by an increase in the circulation, breathing and muscle activity.
The conclusion was that the athletes ‘ muscles constantly convert more energy into heat than sedentary individuals. This is because whoever does an intensive strength training, such as walking, has a faster metabolism.
9. control the urge to eat
A recent study done by researchers at the University of Exeter, in England, suggests that hiking can contain the addiction for chocolate. During the study, we evaluated 25 people who consume an amount of at least 100 grams per day of chocolate. The chocoholics had to forgo the consumption of sweet and were divided into two groups, one of which would make a daily walk.
The researchers realized they didn’t eat the chocolate, along with the stress caused by day to day, increased the willingness to consume the candy. But, a 15-minute walk on a treadmill provides a significant reduction of the will by the delicacy.
“In addition to fill the time with something other than food, the Trek releases hormones like endorphins, that relax and combat stress, effect that many people seek compulsively in food”, affirms Paulo Correia.
10. protects against strokes and heart attacks
Who maintains the health protected from cardiovascular disease. For help control blood pressure, walking is a protection factor against strokes and heart attack. “The vessels become more elastic and more conducive to dilate when there is some obstruction. This prevents the arteries to stop transporting blood or clog “, says Paulo.
The walk also regulates cholesterol levels in the body. She acts both on the decrease in production of bad fats in the body which have an easier time to accumulate on the walls of blood vessels and cause strokes and heart attacks, as the increase in the production of HDL, also known as good cholesterol.
Insulin, a substance that is responsible for the absorption of glucose by the cells of the body, is produced in greater quantity during the practice of trekking, since the activity of the pancreas and liver are stimulated during the walk due to increased blood circulation in all organs.
Another important point is that the intense aerobic training produced by walk is able to reverse insulin resistance, an important factor for the development of diabetes. It is proven that the exercises have even more benefits from harm than previously thought.
“The greater the amount of insulin in the blood, the greater the ability of the cells to absorb the glucose. When that sugar is circulating freely in the blood, can cause diabetes, “explains physiologist from Unifesp.
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