We all know the importance of practising the sport at least 3 or 4 times a week. But sometimes, we think it is necessary to go to the gym or do high-performance training, and this does not have to be the case. For example, if you have circulation or joint problems, a sport such as walking can benefit your legs and the rest of your body.
What happens to your body when you walk every day?
As we said before, walking has benefits for the legs and physical and mental health. Moreover, it is one of the easiest exercises to practice in our daily lives. Best of all, just 30 minutes or an hour of walking is enough to obtain the following effects:
- Strengthens and tones leg, gluteal and abdominal muscles.
- Improves circulation.
- It helps maintain a healthy weight and reduce body fat
- It helps lower LDL cholesterol and raises HDL, which prevents heart attacks or cardiovascular complications.
- Strengthens bones and joints.
- Reduces the risk of dementia
- Strengthens the immune system
- Improve vitamin D levels (essential for many processes in our body) by walking outdoors.
- Improves mood and reduces stress and anxiety
How much walking is recommended to get benefits?
This question is complicated to answer, as the results depend on each person, as this will depend on genetics, metabolism, age, physical conditions, etc. The effects will not be the same in a healthy person with a healthy weight as in someone who is overweight.
For the former, results may become visible after four weeks, but for the latter, these benefits may take up to eight weeks. For this reason, it is important not to set big goals, as it is more common to “throw in the towel”. Therefore, for those who have not been doing sport for a long time, walking is an ideal sport for their physical condition. However, it is advisable to start gradually and increase the time and intensity of the exercise little by little.
Generally, to start toning your legs and maintaining a healthy weight, the recommended time is about 45 minutes a day, or 150-250 minutes a week. To tone your legs, you will undoubtedly need to add more specific exercise to your routine, but you can still achieve this in the medium term if you are consistent.
If your ultimate goal is weight loss, increasing the time you spend training is best. Also, remember that walking is not the same as strolling, i.e. the intensity should be higher, or you can choose to run instead of walk. Later on, we will give you tips on how not to get tired while walking and achieve better results in your routine.
What to do so as not to get tired when walking?
Still can’t feel the benefits of walking for your legs? Hang in there! Sometimes it’s normal for you to find it hard to keep up a fast pace or increase the time of your workout at first. Don’t worry. Here are some tips to make you less tired and avoid muscle fatigue:
- Shorten your stride.
- Wear comfortable clothes and shoes
- Pay attention to postural hygiene
- Get enough rest
- Look for an itinerary that is not too monotonous.
- Change of scenery from time to time
- Stay well hydrated to keep your muscles working better.
- Try to be accompanied, it is sure to be a distraction and a support.
- Set small goals, being motivated will help you to walk more every day.
- Consume the right amount of carbohydrates to give you the energy you need.
6 tips for walking more every day
If you don’t know how to increase your pace or encourage walking, for example, instead of taking the car, here are some tips on how to walk more. Take note!
- Get off the metro or bus one stop before your destination.
- Climb stairs whenever you can
- Walk at a brisk pace
- Try to park “far away” so you have to walk.
- Take a walk during your lunch break, or if you telework, take a break to go for a walk (even if it’s just for a few minutes).
- Go shopping on foot
If your legs feel tired, Light Legs cream with organic silicon will help you treat and prevent tired legs, varicose veins, poor circulation and fluid accumulation. Thanks to the properties of silicon and its combination with various active ingredients of natural origin, this cream has the following benefits with clinically tested efficacy:
- Pleasant sensation of freshness and relief.
- Improves circulation and blood flow
- Relieves heaviness, cramps and tiredness in the legs.
- Reduces fluid retention by up to 0.5 cm.
- It has an anti-oedema effect.
Now that you know the importance of walking and the benefits for your legs, remember that walking for 30 to 45 minutes a day has great effects on your physical and mental health.