Does It Make Any Sense to Walk2

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    DOES IT MAKE ANY SENSE TO GOFOR A WALK?

    Walking is good for your health. Its a type of exercise that you can dothroughout your life. It depends on your mood whether you want to go for a pleasantwalk or whether you want to go faster and exercise more.

    Walking is the safest and cheapest exercise. You can go talking and enjoy thelandscape if you are surrounded by nature. The most important thing is to have goodshoes but if you can, you should go to the beach without shoes, it massages your feet,and makes you feel brand new.

    Its also important to have comfortable clothes. If you are not going to walk formany hours its not necessary to bring some water but its good to drink some water 20-

    30 minutes before you start and in the last 5 minutes.

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    Walking is especially safe because is cheap, safe, and you can improve yourphysical condition as well as running, swimming or biking.

    We can distinguish two kind of OBJECTIVES as we walk:

    1. IF YOU WANT TO BE FIT: walking help us to:

    a. Walking moves your joints and makes yours muscles work. The bloodflow is going to increase.

    b. We avoid osteoporosis and muscular and joints pain in the future.

    c. It prevents diabetes in your adulthood.

    d. You release tension and reduce stress. It helps you to sleep better. It alsohelps to avoid constipation. (estreimiento).

    e. Its very good to walk while you talk with a friend of you.

    f. This habit is also very important to keep you from smoking, control yourappetite, and the type of food you eat.

    g. We can improve our immune system and reduce colds and infections.

    h. To be healthy it is necessary to walk everyday around 30-40 minutes orthree times a week 45 minutes; 4-5 kms/h.

    2. IF YOU WANT TO REDUCE WEIGHT We need toincrease intensity and time if we want to reduce weight:

    a. Walking is an aerobic exercise in which body burns carbohydratesand fats to obtain energy.

    b. Speed will be higher, about 6 or 7 kms/h three days a week for about 50minutes each.

    c. We can improve our immune system.

    d. Walking is good to prevent some illnesses but it is also excellent forthose who are healthy because it helps to keep you healthy.

    DID YOU KNOW THAT :

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    1. Walking at 3 Kms/h for someone of 70 kgs means that he/she willconsume 260 calories/hour (130 in half an hour)

    2. If we walk at 6.5 kms/h we will consume 490 calories/hour (245 in halfan hour).

    3. A soft drink like Sprite has got 260 calories.

    4. Something very important you must know it is the fact that combiningexercise and diet is the best choice to reduce and control weight. Thinkabout it.

    Dr. Jos Calabuig Nogus. Especialista en Cardiologa.

    CLNICA UNIVERSIDAD DE NAVARRA

    KEEP ON MOVING, BUT THEN

    COOL DOWN AND CHILL OUT,

    PLEASE!

    DPTO. EDUCACIN FSICAI.E.S. EL ASTILLERO