As every beginning of the month, we bring you a new healthy purpose that you can add to your list. The month of January we dedicate it to include more fruit in our food, the February to walk up the stairs instead of the elevator, the March to say bye to sugary drinks, and April are going to spend a little more walking in our day to day.
If you have already spoken of the well-known 10,000 steps per day, a recent study suggests to raise this number to the 15,000, alluding to greater benefits for our health. This is logical: we are designed to move, so that the more we move throughout the day, get more benefits. That Yes, before moving we must know how to do it: you leave some tips and advice to get underway now.
- Move more, but do so gradually: if he spends eight hours a day or more in front of the computer and then you spend much more time without moving, you can’t start walking 10 kilometers from day one. It begins with small changes (get off a couple of stops before the bus, go shopping walk instead of using the car) and sees increase time of walking time slowly and progressively.
- Walk to lively step, do not sleep on our laurels!: we always move is beneficial, but if you take it as part of your sports routine (or as a way to start to get back in shape) you need to walk a brisk. Walk as if you had rushed, not as if you were shopping looking at shop windows. Attempts to bring a lively pace and maintain it throughout the time you are walking.
- If walking is part of your training, Ponte objectives: the main difference between walking “because Yes” and that walking is part of training is that you do it with a defined objective, both long-term and medium-term. It may be your ultimate goal to walk 10 kilometers followed apace, but you will have to start with small goals like walking 15 minutes a day for a week to a rhythm or certain keystrokes. You can use a heart rate monitor or a bracelet cuantificadora to go to record your progress.
- Keep good posture: the technique is also important. As you walk, keep good posture, with back straight (respecting their natural curves), shoulders back and down and look about two meters ahead of you (not looking at the ground). The muscles of the core or central zone should be active to help maintain correct posture.
Most importantly, apart that we integrate the fact of walking in our training, is that walking is part of our day to day: let us be less sedentary and move on to move more. Less car or public transport; most walk or move bike to keep you active.