AWESOME HEALTH BENEFITS OF REGULAR WALKING

Spend a few minutes everyday walking. It is a simple, free activity (you don't need to pay a gym fee), you can do it alone or in company, on asphalt or grass and it also helps you lose weight. Although not everything is showing body. We should not be surprised if in the next prescription from our doctor, instead of putting "rest and ibuprofen every 8 hours", it indicates "walk daily 20 minutes". Because the benefits of walking are endless. Increase our defenses Walking 5 days a week reduces the chances of catching a cold by 43%, study finds Walking 5 days a week reduces the chances of catching a cold by 43%, according to a study (Getty) ENLARGE There are seasons when we catch colds non-stop, but this could change if we walk a few minutes a day. As revealed by a Harvard study, in which 1000 men and women participated, those who walked 20 minutes a day for 5 days a week had 43% fewer colds and flu, and if they got sick, the duration was much shorter. 

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An expert in sports medicine and a member of the Corredor i Ciclista Clinic,Dr Ángel Bigas Bonamusa, describes that this is because “physical exercise stimulates the formation of red blood cells (red blood cells) and white blood cells (leukocytes), the main defenders of infections in our body ”. Helps control sugar 'cravings' About 15 minutes of walking helps control sweet food cravings About 15 minutes of walking helps control sweet food cravings (Tara Moore / Getty) ENLARGE Stressful situations can cause us to fall into the temptation to snack on sweets. But,to control those cravings, there is a way. This is confirmed by a study by the University of Exeter in which it was concluded that walking 15 minutes a day can curb the intake of sugary foods, such as chocolate, and alleviates anxiety. “Going for a walk produces an anxiolytic effect, just like chewing gum mitigates the urge to smoke. Both are healthier alternatives ”concludes Dr. Ignacio Sitges Serra, sports medicine specialist at Imesport. 

Can we fight our genetics? 

Walking reduces the possibility of obesity Walking reduces the possibility of obesity (Hiroshi Watanabe / Getty) ENLARGE Fighting against the physique and genes seems like an impossible task. However, according to experts from Harvard University, in a study that analyzed 32 genes related to obesity from 12,000 people, it was found that if you walked an hour a day, the effects of these genes were counteracted by half . Sitges agrees that “the effects of sport are multifactorial. There are genes that favor some diseases, but with certain habits we can lower the probability of suffering them ” Protects the joints Can relieve joint pain Can relieve joint pain (Jonathan Storey / Getty) ENLARGE Something as simple as walking can relieve joint pain. Dr. Jordi Monfort Faure, rheumatologist and director of the osteoarthritis unit at Hospital del Mar, assures that “within non-pharmacological measures, walking strengthens the knee and hips, the joints most affected by osteoarthritis. Something highly recommended in patients of a certain age or with a lot of weight ”. And not only that, we also strengthen the quadriceps. Therefore, the expert explains, pain is reduced and the evolution of the disease is delayed. In addition, the different tissues that make up the joint improve their nutrition thanks to regular exercise. Improve our social life Experts say it can help people with depression Experts say it can help people with depression (Gary John Norman / Getty) ENLARGE It's great to go out alone with your music to play sports, but sometimes the company can be crucial to end laziness and make it a fun and enjoyable task.

 

Dr. Sitges Serra says,"Walking can be a social activity and can help people with depression." Walking produces endorphins (the hormones of happiness) that help us feel better. It can also provide vitamin D, being an outdoor activity, and avoiding diseases such as type 2 diabetes. " What is the recommended frequency? Young people, in addition to walking, must perform higher intensity exercises Young people, in addition to walking, must perform higher intensity exercises (Getty) ENLARGE After knowing all these benefits, you are probably thinking about how much time you should take out of your day to walk. 

Sports medicine specialist Dr. Bigas recommends an average of 20-30 minutes a day for older patients, while for younger people he recommends adding more intense exercises, such as an hour at the gym or cycling. As for intensity, the Nike master trainer, Paula Butragueño says that “we must do low intensity cardiovascular work (CAB, Low Aerobic Capacity). This intensity depends on each person, who is usually between 55 and 65 of their maximum heart rate. Depending on our physical condition, some people do it by jogging or walking smoothly, although always a rhythm with which they can carry on a conversation ”.