Losing weight by walking a kilometer a day is possible this is the speed at which you should do it
This is the star pilates exercise that works the 'core' and helps reduce the bellyNo deadlifts or squats: 4 basic exercises to strengthen your lumbar and avoid back pain One of the most recommended physical activities to lead a healthy lifestyle is walking. This exercise is especially recommended for those who, due to their physical condition, cannot do more intense workouts, such as older people. Taking walks in nature is a classic way to improve health. Until recently, we all thought that to lose weight with this moderate activity it was necessary to walk 10,000 steps. But in recent years it has been shown that this is an urban legend that has more to do with a marketing strategy. Studies such as the one published in the medical journal The Lancet highlight that it is not necessary to reach that figure. After compiling several studies, researchers observed that there was a progressive decrease in the risk of mortality among adults aged 60 or older with the increase in the number of steps per day up to 6,000 and 8,000 steps per day. Related News This is the physical exercise that science recommends for memory in older people Eat For its part, the World Health Organization (WHO) establishes that adults should do at least 150 to 300 minutes of moderate aerobic activity per week. This could translate into several weekly walks. How long should my walk last? Michele Stanten, founder of MyWalkingCoach.com and author of The Walking Solution, focuses on speed, not distance traveled. The famous instructor who works for Harvard points out that speeding up the pace is crucial to burning calories. A fast walking pace can range from 9 to 15 minutes per kilometer. If you can walk less than ten minutes a day, it is enough to walk once a day. However, those who take longer to walk a kilometer can take three shorter walks to avoid getting so tired. Michele Stanten indicates that running errands can be the perfect excuse to meet this healthy goal. Therefore, she suggests leaving the car when we have to go somewhere that is relatively close. Michele Stanten indicates that running errands can be the perfect excuse to meet this healthy goal She also advises walking in company to force ourselves not to stay at home every day. A sedentary lifestyle is a great enemy of health. Physical inactivity is one of the main risk factors for mortality from non-communicable diseases, according to the WHO. People with an insufficient level of physical activity have a risk of death between 20% and 30% higher compared to people who achieve a sufficient level of physical activity. Staying active, whether by walking or doing another type of activity, helps us improve our muscular and cardiorespiratory fitness, bone health and control our weight. It also reduces the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer and depression. And for older people, it prevents falls and hip fractures.