Go keeps you in shape. It is good for health. And it may even help you lose weight. This is also one of the best actions to prevent diseases, and, in general, for people who are currently recovering from covid.
Jose Luis Felipe, Professor and Researcher in the Faculty of Physical Activity and Sports Sciences of the European University, and Maria Jesus Marin, A researcher from the IGOID group (research in the management of sports organizations and facilities), tell us about sports and life, All the benefits of walking.
Walk daily, at a gentle pace, do you lose weight?
Walking at a gentle pace is a type of gentle or moderate physical activity, depending on the person doing it. As defined by those who, physical activity is any body movement produced by the skeletal muscles, with the consequent consumption of energy.
This includes activities performed in Work, play and travel, housework and recreational activities. So, Gentle walking would be included in the activities. Despite the fact that it does not require high intensity and speed for the execution, it is substantial Health benefits, At all times.
Doing some physical activity is better than not doing any, As it will help reduce sedentary habits. Including 30-60 minutes walking throughout the day, will help us to reach the recommended levels of physical activity, improving our energy balance and therefore to control weight. Now, if the goal is to lose weight, it is advisable to increase the intensity or time of this activity.
Is the weight on the ankles good for losing weight or is it more for gaining muscle?
Using angle weights we add An additional value to the work done. The displacement or lifting of weights, Increases our muscle mass in the lower body. The consequence of building more muscle mass is not weight loss, but muscle toning.
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 muscle, water, bones and organs. The more lean mass we have, the greater metabolic income we have at rest because it is the part of our body that burns calories throughout the day so that our body works properly.
Therefore uIf you use ankle weights, we can develop muscle mass and therefore, despite the fact that the loss of fat mass is enhanced, this may or may not be accompanied by a decrease in body weight. We must take into account the type of exercise performed and the greater number of kilos or greater number of repetitions, this process will accelerate.
In times of pandemic, is it better (if we do not have time) to just go for a walk than to do nothing?
No 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 of what it is done, and considering that all physical activities are counting, we should integrate walking into work, sports and recreational activities or on the go, as well as in daily tasks and domestic .
So, Walking will help us to reduce high levels of sedentary lifestyle, And this leads to a decrease in the Risk of heart disease, cancer and type 2 diabetes. We may conclude that limiting the time we sit and be physically active, Practicing activities such as walking is good for your health.
How positive is this for those who have received COVID and go daily?
The consequences of suffering COVID are different depending on the person who suffered it. Those with few symptoms do not usually report consequences on the functional level. But nevertheless, A small percentage of infected people keep symptoms for more than 4 weeks after the infection has passed. One of the most common symptoms after passing the virus is excessive fatigue when they perform daily activities that they may previously perform normally.
In this situation, It is recommended to gradually start a physical exercise program. The Spanish Society of Pulmonology and Thoracic Surgery recommends a therapeutic exercise program based on strength-resistance exercises with rubber bands or weights, among others, and progressive aerobic resistance, such as walking.
The benefits of incorporating walking into our daily lives after COVID are various. It will help us to increase the defenses of the body since Physical exercise acted as an immunoprotective And, in addition, to control weight and reduce sedentary lifestyle, thus contributing to reducing all the diseases associated with it.
On the other hand, Will improve our lung and cardiovascular capacityThis is the previous step to be able to perform activities with greater intensity in the future. Finally, This will improve our moodSince exercise contributes to the release of dopamine during the practice.
Can one say that walking prevents diseases?
Yes, in addition to all the previously described benefits, walking will improve our muscular and cardio respiratory state, bone and functional health, reduce the risk of suffering from hypertension, coronary heart disease, stroke, diabetes, depression or some type of cancer and Reduce the risk. Of falls and of fracture of the vertebral or hip. Ultimately it will balance the energy of the body and help control weight (WHO, 2020).
If we want to lose weight, do we start walking or going through another activity?
The ideal for a correct and healthy weight loss is to do it progressively, including strength exercises and aerobic work. Strength exercise increases your metabolic output at rest, which means that it speeds up your metabolism and contributes to greater weight loss.
On the other hand, Aerobic exercise, such as walking, Will increase our heart rate and thus our energy expenditure. The intensity of which the activity should be performed should be higher if our goal is to lose weight. For beginners I would choose to combine strength training and go as an aerobic activity and gradually increase the intensity.
How much weight can you really lose by just walking?
In this response are innumerable factors involved. To confirm or give an exact value is a big mistake. In each exercise, three elements are involved: the person who practices the activity, the type of activity and planning of the activity. No two people ever react in the same way to the same exercise. The metabolism of the individual, the time of day it is practiced, the amount and intensity of the activity, are among other factors that affect weight loss.
However, everything can be calculated indirectly, more roughly and individually if we know some physiological parameters, such as the basal metabolic expenses of a person per day, as well as the energy consumption of the activity they perform.