Walking is an aerobic physical activity that has many health benefits, such as reducing swelling, preventing cardiovascular diseases, reducing symptoms of stress and anxiety and promoting weight loss.
Walking can be done by anyone, regardless of age, and done on a treadmill or outdoors, and it is important that to obtain the benefits, it is done regularly and in association with a healthy diet.
The ideal is to consult a cardiologist before starting walks to assess your general health and heart conditions, especially in the case of the elderly, overweight people or pregnant women.
15 benefits of walking
The main benefits of walking are:
1. Reduces swelling
Walking helps reduce swelling in the legs and ankles, as it improves blood and lymphatic circulation, reducing fluid retention.
However, for swelling to be combatted, it is important to drink plenty of fluids during the day, eat a healthy diet and walk regularly for at least 30 minutes. See more about how to combat fluid retention and reduce swelling.
During pregnancy, walking is also recommended to reduce foot swelling at the end of the day, in addition to helping you relax, control weight gain and reduce the risk of pre-eclampsia and gestational diabetes, and should be guided by your obstetrician.
2. Prevents cardiovascular diseases
Regular walking helps prevent or control some diseases, especially cardiovascular diseases, such as atherosclerosis and hypertension, preventing the onset of stroke or heart attack, for example.
This is because walking promotes the integrity of veins and arteries, reducing the risk of fat being deposited on the walls of blood vessels.
For the prevention of cardiovascular diseases to be effective through walking, it is important that the person has healthy eating habits, avoiding sweets, sugar and excess fat. See how to have a healthy diet.
3. Fights osteoporosis
Walking is effective in preventing and combating osteoporosis because it helps to strengthen bones and joints and promote increased bone density, preventing wear and tear from occurring over time.
This benefit is especially important for postmenopausal women as it helps reduce the risk of injuries, falls and fractures related to weakening of the bones.
4. Improves cardiorespiratory capacity
Walking also improves cardiorespiratory capacity, by increasing heart rate, improving blood flow, in addition to working on breathing, improving gas exchange in the lungs.
5. Strengthens muscles
Muscle strengthening happens because with regular exercise, the muscles begin to capture more oxygen, increasing their efficiency.
Furthermore, as walking is an aerobic exercise, a group of muscles is involved, which need to work together, resulting in strengthening.
6. Improves body posture
As walking is a physical activity that involves several muscles and joints, regular practice can help reduce pain and improve body posture.
7. Promotes relaxation
The relaxation promoted by walking is due to the release of endorphins, which are hormones responsible for the feeling of well-being.
These hormones act directly on nerve cells and can combat psychological changes such as anxiety and stress.
Furthermore, walking can also promote relaxation of the neck and shoulder muscles, as this tension can be related to stress, for example.
8. Improves memory
It is believed that exercising regularly also promotes improved memory, because physical activity stimulates greater blood circulation in the brain, favoring the production of catecholamines during exercise.
To obtain this benefit, walking must be practiced daily, at a moderate pace and for around 30 minutes.
9. Promote weight loss
During walking, the body increases energy expenditure, using accumulated fat to produce energy during exercise, favoring weight loss. However, energy expenditure depends on several factors, such as the frequency and speed of walking and the person’s metabolism. Therefore, some advice for losing weight by walking are:
- Contract your stomach muscles to maintain correct posture;
- Walk quickly, so that your breathing becomes faster and it is not possible to talk during physical activity;
- Swing your arms while walking as it improves blood circulation.
If done daily, walking can contribute to weight loss and belly loss, allowing you to burn up to around 400 calories per hour and approximately 2.5 cm of belly per month.
Furthermore, when done in a quiet place with a good landscape, it can be a great treatment for controlling stress. Understand more about how walking helps you lose weight.
10. Helps control blood sugar
Walking can also help control blood sugar by improving insulin sensitivity, which helps reduce blood sugar levels.
Furthermore, walking helps reduce excess fat around the waist which is linked to increased insulin resistance, which leads to increased blood sugar levels, increasing the risk of developing diabetes.
The ideal is to practice at least 30 minutes a day to help reduce blood sugar levels and combat diabetes.
11. Combats anxiety and depression
Walking can also help combat anxiety and depression, as it increases the release of neurotransmitters, such as serotonin, norepinephrine and dopamine, which are related to the regulation of mood, sleep, appetite, and memory.
Furthermore, walking helps to improve the quality of sleep, allowing the person to fall asleep faster and have a deeper, more restful sleep.
This benefit is especially important because people who have depression or anxiety often have trouble sleeping.
12. Promotes a feeling of well-being
By releasing endorphins, which have an analgesic effect on the body, walking promotes a feeling of physical and mental well-being and increases the feeling of pleasure.
Furthermore, walking helps to increase body relaxation, mood, self-confidence and self-esteem, which promotes a feeling of better quality of life and well-being.
13. Strengthens the immune system
Walking stimulates the production of anti-inflammatory substances in the body, in addition to preventing oxidative stress caused by free radicals, which can compromise the functioning of the immune system.
In this way, walking on a regular basis helps to strengthen the immune system and improve the body’s ability to fight infections.
14. Improves balance and coordination
Walking improves blood circulation in the brain and muscles, in addition to promoting muscle strengthening in the legs, improving balance and motor coordination.
This benefit is especially important for elderly people, as it is common that as the body ages, it is more difficult to balance and coordinate movements.
15. Increases mood
The endorphins released during walking help increase energy and reduce the feeling of tiredness.
Furthermore, increased disposition is also related to muscle relaxation, improved sleep quality and a sense of well-being, promoted by walking.
Walking also increases blood flow and oxygenation of tissues in the body, which helps increase willingness to carry out everyday tasks.
Is it good to walk on an empty stomach?
Practicing aerobic physical activity on an empty stomach, also called AEJ, can help in the weight loss process, as the source of energy used is the fat accumulated in the body. This way, it is possible to promote fat burning and increase calorie expenditure.
However, the practice of AEJ is not recommended for everyone, especially for those who are starting to practice physical activity, as it can result in dizziness, nausea and fainting due to low blood sugar levels.
Therefore, before practicing walking on an empty stomach, it is important that the physical education professional, together with the nutritionist, be consulted, as this way it is possible to establish the best practice strategy, that is, the duration of this exercise, intensity and weekly frequency, as well as the best meal to have after AEJ. Find out more about AEJ and see how to do it.
Important precautions while walking
It is important to take some care during the walk to avoid injuries or situations that could compromise the person’s well-being, and it is recommended:
- Wear comfortable shoes and light clothing;
- Drink 250 mL of water for every hour of walking;
- Use sunscreen, sunglasses and a hat or cap to protect yourself from the sun;
- Avoid hotter times, such as between 11 am and 4 pm and very busy streets;
- Do stretching exercises before and after walking, such as stretching your legs and arms, to activate circulation and prevent cramps.
These precautions when walking help prevent health problems, such as injuries, dehydration, heatstroke or sunburn.
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