Understand how to start, how long to walk for when you are a beginner, what type of sneakers to buy and all the benefits of this physical activity.
If you wish to begin walking, you should know that this sport must be a pleasure and that it must not hurt or feel uncomfortable. The purpose of this exercise is, first of all, to remain active and in good health.
This practice can even happen when you go out for a walk with your pet, but the walk should last at least 15 minutes without interruptions.
The ideal walking time for beginners is usually between 30 and 50 minutes per day. The idea is that, in the future, this person will be able to do the activity for at least an hour without any problems.
Is there a set time to walk?
No. But if you’re going to walk in the morning, do a lot of stretching before you start: during this time, your joints are drier.
Remember that stretching should always be done before exercising, regardless of the time (however, be extra careful in the morning!).
Night walking can be uncomfortable, as after so many hours of movement, your muscles are stiffer and more fatigued. Experiment, observe how you feel and determine what time works for you.
Is there a correct way to walk?
Yes. In fact, there are precautions to be taken when practicing this activity so that it is beneficial and satisfying. Walking correctly is different from running correctly , but for both practices, some tips can help:
- Arms and feet need to move alternately and in rhythm with each other.
- Align your hips, knees and feet.
- The foot should be completely lifted off the ground, as well as placed back down with each step.
- Keep your torso straight and your posture upright. Don’t worry about what people will think of you, take care of your health and your body!
- Shoulders and necks should be relaxed.
- The body’s impulse must be given forward with the help of all the muscles in the back of the leg.
- Inhale deeply and exhale all the air at a pace that best suits you and your practice.
Be careful when choosing your walking shoes : choose lightweight shoes with flexible soles and some type of cushioning. Footwear brands usually have a specific line of shoes for this activity.
In fact, visiting an orthopedist before starting to practice can also help in choosing the ideal footwear, since many people have pronated or supinated feet , which requires a specific shoe for walking.
What does walking do to the body?
Contrary to what many people think, walking helps you lose weight , despite being a lower intensity activity and, consequently, “burning” fewer calories than other exercises. The activity has many other advantages.
It calms the mind and, at the same time, works to speed up metabolism . In addition, it releases important hormones for good mood and well-being, such as serotonin and endorphins.
Benefits of walking
We have listed some more benefits of walking for you to check out.
- Helps with weight loss
- Increased muscle strength
- Resistance gain
- Better balance
- Better blood circulation
- Improved conditioning of heart activity
- Reduction of heart problems and minimization of risks of complications arising from them
- Diabetes and hypertension control
- Reduction of joint pain
The nervous, respiratory and immune systems also benefit from this exercise. In short, walking is great!
4 more tips for those who want to start walking
- For your activity to be perfect, choose a safe route that you enjoy. It could be close to your home or work.
- Set goals for yourself and, if you want, take note of your achievements, it will do you good to visualize them.
- Wear clothes that are as comfortable as your sneakers.
- If you feel pain, cramps, excessive tiredness or shortness of breath, stop exercising.
Precautions before starting the exercise
Additionally, there are some precautions you should take when starting your physical activity.
- Avoid walking at times and in places with a lot of vehicles. Exhaust pollution can interfere with exercise and is certainly not good for your lungs.
- Avoid exercising in excessive sunlight or on extremely cold days and places. Extreme heat can cause drops in blood pressure that can be dangerous during exercise, while cold tends to stiffen joints, favoring the occurrence of muscle strains .
- Use sunscreen, stay hydrated and try to stick to a set time for your walk. This will help your body adapt to the new routine and enjoy it.
