World experts revealed how much you should walk a day to get rid of hypertension and obesity

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World experts revealed how much you should walk a day to get rid of hypertension and obesity
World experts revealed how much you should walk a day to get rid of hypertension and obesity
Anonim

One of the main recommendations of the World He alth Organization (WHO) to prevent the development of non-communicable diseases - such as obesity or hypertension - and to stay fit is to walk at least 150 minutes every week at a moderate intensity

In case you want even greater he alth benefits, it is recommended to increase the time to 300 minutes per week.

But how does it affect our he alth? Walking is one of the he althiest practices for everyday life, "which activates all the muscles of our body, activates our brain, does not require prior training and is accessible to most ages", assures the Official College of Pharmacy of Madrid (COFM).

Prevention of heart disease, diabetes and hypertension

Walking frequently can prevent the risk of developing diseases such as high blood pressure or diabetes, and also helps protect the cardiovascular system.

It also serves to strengthen the bone and muscle system, control weight and above all, reduce stress levels and improve our mood.

You start burning fat after 20 or 25 min of walking

As detailed by COFM, walking can help us maintain a he althy weight because “fat starts to burn after 20 or 25 minutes of walking at a moderate pace.”

So "a brisk 40-minute walk helps us burn about 200 calories".

In the same way, walking can help us tone our muscles and "strengthen our buttocks, back muscles, abs, arms and legs," in addition to increasing bone density.

Another benefit is that it improves blood circulation and therefore prevents heart disease.

“Increases heart rate, lowers blood pressure and makes the heart stronger,” notes the COFM.

Just 30 minutes of walking a day is enough to significantly reduce the risk of cardiovascular disease. And since blood circulation is favored, the appearance of varicose veins is prevented.

Relaxes and reduces stress

After a long day at work, the best way to reduce stress is physical activity.

Walking in particular improves mood as endorphins and dopamine are released. Negative thoughts, anger and fatigue decrease.

At the same time, walking relaxes us, helps to clear our mind and reduce stress.

In addition to this powerful positive he alth effect, this routine contributes to better sleep hygiene. As a moderate-intensity exercise, walking leads to "general relaxation, which translates into better sleep: it helps us fall asleep faster, increases the time in the deepest phases of rest and reduces the number of awakenings during the night, especially if you walk outside early in the morning".

Strengthens the immune system

In addition to preventing heart disease, walking reduces the risk of diabetes and high cholesterol by burning the sugars consumed. Not only that, but it also "stimulates the immune system" and protects us from colds or flu.

Walking during the day can increase the body's levels of vitamin D, an essential nutrient that is synthesized through exposure to the sun's rays and is vital for the immune system. On the other hand, it “prevents the degeneration of the hippocampus, which is the area of the brain associated with memory and learning.”

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