11 benefits of walking for the body and mind

It controls the pressure, diabetes, dementia and protects against further thins

Do you know any exercise easier to practice than walk ? It requires no skill, is inexpensive, can be done at almost any time of day, can have no age restriction and still be done indoors if the person has a treadmill. “For a person who does not practice any kind of sport, walking 10 minutes a day is already causing effects perceptible to the body after just one week, explains physiologist sport Paulo Correa, Unifesp. Besides improving physical conditioning, the benefits of walking for health of body and mind are many and proven by science O. My Life met 11 benefits that this habit can do for you check here and move.:

1.Melhora circulation

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Walk with the children

A study by USP, Ribeirão Preto, proved to walk for about 40 minutes can reduce blood pressure for 24 hours after the end of the year. This is because during the practice of exercise, blood flow increases, causing the blood vessels to expand, reducing the pressure.

Tips to start making walking and running

Furthermore, the walk causes the valves of the heart to work harder, improving circulation to and hemoglobin oxygenation of the body. “With the increased pumping blood to the lungs, the blood is richer in oxygen. Added to this, the walk also makes the arteries, veins and capillaries to dilate, making the most efficient oxygen transport to peripheral parts of the body, like arms and legs, “says physiologist Paulo Correia.

2.Deixa more efficient lung

The lung is also quite enjoyed when we walk. According to Paulo Correia, gas exchange occurring in that body become more powerful when we walk frequently. This causes a greater amount of lung skirt impurities, leaving him more free of colds and dust.

“The practice of walking, if advised by a physician, can also help dilate the bronchial tubes and prevent some inflammation in the airways, as bronchitis. in some simple cases, it has the same effect as a bronco syrup dilator “he explains.

3. Fight Osteoporosis

The impact of the foot with the ground takes effect beneficial to bones. The compression of the leg bones, and the movement of the entire skeleton for a walk means that there is a greater amount electrical stimuli in our bones, called piezoelectric. This stimulation facilitates the absorption of calcium, leaving the bones less and less likely to suffer with osteoporosis .

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Running machine

“In the early stage of bone loss, walking is a good way to strengthen bones. Still, when the frame is already osteoporosis, walking can often slow the progression of the disease,” says physiologist UNIFESP.

4. Stay away depression

During the walk, our body releases a larger amount of endorphins, a hormone produced by the pituitary gland is responsible for feelings of joy and relaxation. When a person starts practicing exercises , it automatically produces endorphins.

After a while, you need to practice more exercises to feel the beneficial effect of the hormone. “Start walking is the beginning of a vicious circle. The more you walk, themore endorphins your body produces, which gives you more courage. This relaxation also makes you be prepared to spend more time walking,” explains Paul Belt.

5. Increase the feeling of well-being

A short walk in green areas such as parks and gardens, can significantly improve mental health, bringing benefits for mood and self-esteem, according to a study by the University of Essex, UK.

Comparing data of 1200 people of different ages, genders and mental health status, the researchers found that those who engaged in walking outdoors and also, cycling, gardening, fishing, canoeing, horse riding and farming, had positive effects on the mood and self-esteem even if those activities were practiced for only a few minutes daily.

6. Let the brain healthier

“Walking daily is a great exercise to make the body fit, improve health and slow aging.”

Walking daily is a great exercise to make the body fit, improve health and slow aging. However, a new study from the University of Illinois in the United States, shows that this anti-aging effect of exercise may also be possible in relation to the brain, increasing its circuits and reduce the risk of memory problems and attention. “The stimuli we receive when we walk increase our coordination and make our brain is able to respond to increasingly stimuli, be they visual, tactile, sound and smell,” said Paulo Correia.

What to eat before exercise?

Another study done by the University of Pittsburgh, says that people who walk on average 10 kilometers a week had half the risk of having a decrease in brain volume.This can be a decisive factor in the prevention of various types of dementia, including disease Alzheimer , which slowly kills brain cells.

7. Decrease drowsiness

The walk during the day causes our body has a peak production of stimulants such as adrenaline. This substance leaves the body more willing during the hours after the exercise. Added to this, walking improves the quality of sleep.

“As the whole body begins to expend energy during walking, our body falls asleep quickly at the end of the day. So few people who walk often have insomnia and, consequently, no drowsiness the next day, “added the expert Unifesp.

8. Keep the weight in balance and lose weight

This is perhaps the most famous benefit of the walk. “Of course slims walk. If you’re used to spend a certain amount of energy and start walking, your body starts to have a higher energy demand which causes a localized fat burning,” says Paulo Correia.

And the role of walking in weight loss does not stop there. Researchers at Yale University, USA, showed that even hours after exercise, the person continues to lose weight due to the acceleration of metabolism caused by increased circulation, respiration and muscle activity.

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Running machine

The conclusion was that the muscles of athletes consistently convert more heat energy than sedentary individuals. This is because those who make intensive resistance training, such as walk, have a faster metabolism.

9. controls the desire to eat

A recent study by researchers at the University of Exeter in England, suggests that hiking can contain addiction to chocolate. During the study, we evaluated 25 individuals who consumed an amount of at least 100 grams per day of chocolate. Chocoholics had to give up the sweet consumption and were divided into two groups, one of which would make a daily walk.

The researchers found that not eating chocolate, along with the stress caused by day to day, increased the desire to consume sweet. But a 15 – minute walk on a treadmill provides a significant reduction in the desire for candy.

“In addition to occupy their time with something other than food, hiking releases hormones, such as endorphins, which relax and combat stress, effect that many people seek compulsively in food, “says Paulo Correia.

10. Protects against strokes and heart attacks

Who walks maintains health protected from cardiovascular disease. By helping to control blood pressure, walking is a protective factor against stroke and heart attack .”The vessels become more elastic and more prone to dilate when there is an obstruction. This prevents the arteries carrying blood to stop or clogs,” says Paul.

The walk also regulates cholesterol levels in the body. It acts both decreased production of bad fats by the body, which are more easily accumulate on the walls of blood vessels and thus cause strokes and heart attacks, as increasing the production of HDL, known as good cholesterol.

11. Diabetes

Insulin, a substance that is responsible for the absorption of glucose by the body cells, is produced in greater quantities during the practice of walking, since the activity of the pancreas and liver are stimulated during walking due to increased blood circulation in all bodies.

Another important point is that intense aerobic training produced by walking is able to reverse insulin resistance, an important factor for developing diabetes . Thus it is proven that the exercises have even more benefit against harm than previously thought.

“The greater the amount of insulin in the blood, the greater the ability of cells to absorb glucose. When this sugar is circulating freely in the blood, can cause diabetes“explains physiologist Unifesp.

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