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Walking: the importance of exercise to strengthen muscles and lose weight

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Walking is the easiest, safest and most complete exercise to achieve healthy care of our body. Tips and recommendations

When a person decides to lose or control their weight and feel good physically, it is not enough to adopt a balanced and healthy diet. The success of the formula lies in completing this dietary care measure with a share of physical activity and sports that help burn the calories ingested and reduce the health problems that may be affecting it.

According to the recommendation of most experts, it is considered that a person can stop being sedentary if he adopts new healthy habits, such as performing physical exercises or sports for at least 30 minutes for 3 days a week. With this, a great weight will be given to avoid obesity and other diseases related to sedentary lifestyle and poor diet.

In this series of exercises that we recommend to assess body function, to observe a person’s tendency to frailty, with the possibility of falling or getting hurt, and even getting sick, we have already measured strength, endurance, and balance. Now, we measure speed, such as walking 2.5 meters as fast as possible.

From the age of 35, the muscles begin to lose volume, at a rate of 1% per year. So the more you lose it, the more damage you can deal. For this, it is advisable to perform exercises with a professional who guides you. But in addition, they can be done safely at home too, like the ones we recommend here.

Although these activities can be carried out by most people, it is convenient to consider certain warnings:

-If you have cardiovascular disease or back problems, do not minimize it: see a doctor before starting and stay calm.

-Keep fresh water on hand to hydrate before, during and after exercise. I ask that you are either younger, or have an overzealous teacher, especially if you have been sedentary for a long time.

* Have fresh water on hand to hydrate before, during and after exercise.

Walking is a good option for people who, because of obesity or other health problems, have difficulty doing more vigorous exercise. It is also a good way to start being more active and gradually progress towards more demanding activities. Brisk walking = 400 calories per hour.


  • Strengthens muscles and physical resistance in general
  • Promotes the secretion of endorphins, hormones responsible for emotional well-being, and helps to release the tensions accumulated during the day
  • Activates the cardiovascular system
  • Reduce the cholesterol
  • Accelerates the digestive process

What is needed:

  • Comfortable and light clothing
  • Appropriate shoes
  • Cell phone to musicalize the walk and make it more entertaining

*Remember that due to the pandemic -despite being a safe activity because it is carried out outdoors- it is recommended to keep a distance of 5 meters from other walkers.


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