Walking or strolling at a moderately fast pace is more than just a distraction; it is an exercise that, without being very demanding, has a positive impact on health.
Put on your shoes and go for a walk. Nothing could be simpler than that for being outdoors. It doesn’t overwork the body and doesn’t require much preparation. It’s an almost optimal way to be active outside, and a perfect possibility in these times of pandemic.
From a medical point of view, regular walks strengthen the immune system, reduce the risk of cardiovascular disease, and lower blood sugar levels, explains Tobias Erhardt, head of the physiotherapy course at a health institute in the German city of Karlsruhe.
“If we also practice ‘healthy walks’ we add active breaks that focus on strength, movement, and coordination,” he explains.
The ‘health walks’ were designed by a German association that proposes combining walking with exercises to learn how to relax the muscles. They also provide advice and information on a healthy lifestyle.
Tobias Erhardt tested this type of walking with a group of 56 people with an average age of 60 for ten weeks. The result was that most of them lost fat and many gained muscle mass. According to this study, healthy walking also had a positive effect on blood pressure.
In addition, 70 percent of the participants said they felt better emotionally. “It generates psychological regulation,” explains the professor. Being in nature, moving, feeling the sounds, and the scents, and being able to add the social aspect of a group walk makes the subjective feeling of well-being improve in a very positive way.
The association designed routes for flat areas and regions with greater elevation changes. Many participants found the steep paths difficult at first but were able to overcome these sections much better a few weeks later.
Ideally, you should walk on natural ground, not on asphalt, because walking on uneven ground trains your coordination and balance. However, it all depends on your abilities. If you are lacking a bit of confidence, it is better to start on asphalt and cobblestones with a regular surface.
Since this is an activity that involves constant walking, footwear is crucial. Ideally, you should have special hiking shoes.
Those who do not have a very firm step can opt for shoes that reach above the ankle to give more firmness to the foot. When buying them, it is important to keep in mind that this type of footwear reduces mobility a little, so it is essential to evaluate each case.
Another item that is of great help is walking sticks, especially if you have hip or knee problems. Walking sticks are particularly useful for hiking in the mountains.
But everyone does it at their own pace and in their own time. Tobias Erhardt is a fan of these outings. “It has been proven that any physical activity is better than none,” he says.
Of course, the exception is those people with some physical or motor problem, who should speak to their doctor first.
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