Walking keeps you in shape. It is good for health. And it can even help you lose weight. It is also one of the best measures for disease prevention and especially for people currently recovering from Covid.
Jose Luis Felipe, professor and researcher at the Faculty of Physical Activity and Sports Sciences of the European University, and Maria Jesus Marin, a researcher at the IGOID group (Research in the management of sports organizations and facilities), tell us Sport and Life, all the benefits of walking.
Do you lose weight at a leisurely pace every day?
Walking at a leisurely pace is either mild or moderate physical activity, depending on the person doing it. As defined by the WHO, physical activity is any physical activity produced by the skeletal muscles, with the resulting energy expenditure.
This includes activities performed at work, play and travel, housework and recreational activities. So, gentle walking would be part of these activities. Despite not requiring high intensity and speed for execution, it has significant power health benefits, in all ages.
Doing some form of physical activity is better than not doing itas it will help reduce sedentary habits. By walking for 30 to 60 minutes during the day, we can easily reach recommended levels of physical activity, improve our energy balance, and thus control weight. If the goal is to lose weight, it is recommended that you increase the intensity or time of this activity.
Is the weight on the ankles good for losing weight or is it more for building muscle?
By using ankle weights, we add an extra value for the work delivered. This moving or lifting weight, increases our muscle mass in the lower body. The result of building more muscle mass is not losing weight, but muscle strengthening.
Building muscle mass can go hand in hand with losing fat mass (Food plays a fundamental role in this process). The non-fat part of the body is called muscle mass or lean mass and includes muscles, water, bones and organs. The more lean body mass we have, the greater the metabolism we will have at rest, as it is the part of our body that burns calories during the day so that our body works properly.
Therefore youBy using ankle weights we can develop muscle mass and as a result, despite the fact that the loss of fat mass increases, it may or may not be accompanied by a decrease in body weight. We will have to take into account the type of exercise that is being performed and that the more pounds or the more repetitions this process will speed up.
In these times of pandemic, is it better (if we don’t have time) to just take a walk than do nothing?
Any amount of physical activity is better than none, and the more the better. To improve health and well-being, the WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents. Walking can be a moderate activity, depending on the intensity with which it is performed, and since all physical activity counts, we need to integrate walking at work, in sports and recreation or on the go, as well as into daily tasks. and homey.
So, walking helps us to reduce high sedentary lifestyle, and this leads to a decrease in the risk of heart disease, cancer and type 2 diabetes. We could conclude that limiting the time we sit and be physically active practicing activities such as walking is good for your health.
How positive is it for those who have overcome COVID walking daily?
The consequences of COVID are different depending on the person who has suffered from it. Those with few symptoms usually report no consequences at the functional level. Nevertheless, a small percentage of infected people retain symptoms for more than 4 weeks after the infection has passed. One of the most common symptoms after the transmission of the virus is excessive fatigue when performing daily activities that they were previously able to perform normally.
In this situation, It is recommended to start a training program gradually. The Spanish Association of Pulmonary Diseases and Thoracic Surgery recommends a therapeutic exercise program based on strength resistance exercises including elastic bands or weights, and progressive aerobic resistance such as walking.
The benefits of walking in our daily life when COVID is over are many. It will help us to increase the body’s defenses since then exercise acts as an immunoprotective agent and in addition to control weight and reduce the sedentary lifestyle, thereby reducing all associated diseases.
On the other hand, will improve our lung and cardiovascular capacity, this is the previous step to be able to do activities of greater intensity in the future. Last, it will improve our mood, because exercise contributes to the release of dopamine during exercise.
Can walking be said to prevent disease?
Yes, in addition to all the benefits described previously, walking will improve our muscle and cardiorespiratory state, bones and functional health, reduce the risk of hypertension, coronary artery disease, stroke, diabetes, depression, or some form of cancer, and reduce the risk of falls and vertebral or hip fractures. Finally, it will balance the body’s energy and help control weight (WHO, 2020).
If we want to lose weight, do we start walking or some other activity?
The ideal for correct and healthy weight loss is to do it progressively, including strength exercises and aerobics. Strength training increases your resting metabolic output, that is, it speeds up your metabolism, which contributes to more weight loss.
On the other hand, aerobic exercise, such as walking, our heart rate and thus our energy consumption will increase. However, the intensity with which to perform this activity must be higher if our goal is to lose weight. For beginners, I would choose to combine strength training and walking as an aerobic activity, gradually increasing the intensity.
How Much Weight Can You Really Lose Just By Walking?
Numerous factors play a role in this reaction. To claim or give or to give an exact value would be a big mistake. Three elements are involved in each exercise: the person doing the activity, the type of activity and the schedule for that activity. No two people ever respond to the same exercise in the same way. The individual’s metabolism, the time of practice, the amount and intensity of this activity are among other factors that influence weight loss.
However, everything can be calculated indirectly, more roughly and individually if we know certain physiological parameters, such as a person’s basal metabolic consumption per day, as well as the energy expenditure of the activity they perform.