Walking is synonymous with movement, the means by which generation after generation has allowed us to move from one place to another. It is a physical activity that, regardless of whether it has any purpose or not, is practiced by everyone on a daily basis. Therefore, it can be said that walking is a vital physical, social and cultural necessity.
Before going into the analysis of what happens when walking, it is necessary to differentiate between physical activity and physical exercise:
- Physical activity is any bodily movement that involves caloric expenditure, i.e., the simple fact of moving may be considered as such.
- Physical exercise goes beyond physical activity and consists of any movement that has a direct influence on our physical condition or state of health.
For example, climbing stairs to get home is considered physical activity and doing a workout with a certain intensity, time, series or repetitions while climbing stairs is considered physical exercise.
Consequently, in order to benefit from all the advantages of putting on our shoes and walking, we must treat this activity from the point of view of physical exercise, because although it is very important to have an active and healthy life (walking to work, avoiding elevators...), the most important thing is to have control over how, where, when and how much we walk.
Is walking the same as running for my body?
Before we start mentioning all the advantages, it is useful to clarify the main differences between walking and running. You have probably thought that since they are similar activities, the benefits are also similar. To a large extent they are, but there are certain aspects that change when walking:
- Foot support: when walking we land on our heel, cushioning the footprint with the back of the foot and with a greater extension of the knee.
- Intensity: no matter how fast we want to walk, we can never reach such high intensities as we would when running.
- Impact: this is the most differentiating factor. Walking generates a slight impact on our osteoarticular system while running is a high impact activity.
In reference to impact, it is very interesting to know that bone is a living being and as such has the capacity for regeneration and repair. For this, a priori of what you may think, the impact is the greatest stimulus, since without impact the bone system may see its processes slowed down. That is why walking is a very beneficial activity, but it would be interesting to combine it, whenever possible, with multiskipping exercises, skipping rope or dancing, for example.
The article published by Dr. Del Campo (2010), which deals with the repercussion of physical activity on bone structure, states that bone is a dynamic structure in continuous replacement, adapting to the mechanical loads and endocrine-metabolic conditions of the organism. He affirms thatphysical activity, including walking, is a tool for the prevention, treatment and rehabilitation of osteoporosis, which consists of a decrease in bone density that causes greater bone fragility and a greater risk of breakage, which is common in the elderly or sedentary population.
5 advantages of walking an hour a day
We do not skimp on mentioning the benefits of walking and is that actually taking into account its simplicity and ease to implement it (it is a natural movement), it is one of the most profitable activities. The following are the most important benefits of daily walking:
Increase and strengthening of the heart muscle.
Our heart will become larger, the ventricles wider and the walls stronger. Consequently, we will pump more blood with less effort and this will cause the heart rate to decrease, both at rest and during physical exercise.
Metabolic effect
Walking will favor a greater and better oxidation of fats, as well as an increase in the number of mitochondria. This will cause that in addition to a more efficient use, training is the perfect stimulus to improve or maintain our body composition, so that we can lose or eliminate fat gradually.
Improvement of stress and anxiety levels
Any type of physical exercise continued over time can help us to reduce stress levels and even anxiety. Taking your thoughts elsewhere, clearing your mind and controlling your breathing are natural pills for these pathologies.
Social benefits
Although exercising alone is a good way to improve willpower and commitment to training, walking with others is one of the best ways to share these moments. In addition to making the sessions more enjoyable, it can give us a sense of security in the face of a possible lack of confidence and even help us to avoid fear when walking in certain environments.
Previous step to run
If you are thinking of starting to run, walking will serve as a base to prepare your body at a cardiovascular level. Once you have taken the step, it will be essential to practice the CACO method, alternating moments of walking with moments of running, gradually accustoming your body to the increase in heart rate and the impact caused by each step.
Walk judiciously
But be careful, we wouldn't want you to misinterpret this article. Although walking daily has many advantages, it does not mean that we must walk for 1 hour by obligation, neither 7 days a week nor 365 days a year.
One of the most important factors in generating positive adaptations in our body, probably the most important, is rest. Therefore, in addition to establishing our walking routines, we must learn to listen to our body and give it a well-deserved rest as often as necessary.
In short, from RUNNEA we encourage you, in addition to maintaining active habits on a daily basis, to establish a routine and plan your walking sessions, so that in addition to experiencing its benefits, you stay away from a sedentary lifestyle, the hidden pandemic of the 21st century.
Useful reading
Del Campo, C. (2010). Impact of physical activity on bone structure. University Journal of Physical Education and Sport, 33), 18-25.
Read more news about: Running Training
