Walking is an excellent way to maintain a healthy lifestyle and prevent many diseases. It is an everyday activity that is readily accessible to everyone. Walking has primary and secondary prevention functions against conditions that affect the cardiovascular system, including cerebral stroke, myocardial infarction, peripheral arteriopathies of the lower limbs, and unhealthy lifestyle-related diseases such as smoking, a diet rich in saturated fats, and a sedentary lifestyle.
Indeed, walking improves muscle strength, cardiovascular endurance, elasticity, and muscle tissue-to-fat ratio. Walking also helps to keep risk factors related to cardiovascular disease, such as weight, blood pressure, or cholesterol, under control, preventing damage to the heart.
Moreover, walking has positive effects on mental health and psychological well-being. It improves the quality of life by acting as a stress reliever, a psychological stimulus to positivity, and strengthening self-control and self-esteem.
Anyone can walk, and it helps prevent cardiovascular and oncological disorders, obesity, diabetes, cerebrovascular disease, and hypertension. It costs nothing and benefits all body systems, the musculoskeletal one in the first place.
To ensure that walking has only positive effects, it is necessary to follow some simple rules:
– Walk continuously for at least 30 minutes daily, at least five days a week, at a brisk pace, without breaks.
– Adapt the walking time to the season and climate. In summer, early morning or evening, before dinner, should be preferred, avoiding rush hours, especially in large cities, to decrease the absorption of smog.
– Do a short warm-up before walking.
– Use appropriate shoes and avoid shoes with too stiff or thin soles. In particular, the heel should be slightly higher than the toe.
– It is essential to refrain from interrupting the activity for long periods or letting too much time pass between workouts to ensure that the benefits gained from walking are not nullified.
Before starting a walking routine, it is essential to consult a doctor who can provide precise guidance on the pace and sustainability of the activity for the individual.