Walking has become an alternative to conventional gyms, especially for those looking to avoid fees and for those who prefer to exercise outdoors. However, science warns that not all walks offer the same benefits, as for it to have an effect on cardiovascular, cognitive, and metabolic health, it must follow the rule of 30 continuous minutes at a steady speed of 5 km/h. This workout not only helps with weight loss, but also prevents chronic diseases and improves mental health, as long as it is done with sustained and conscious effort.
Walking as daily exercise
When Christmas comes to an end and the new year begins, sports centers experience a surge in registrations, which usually disappear as quickly as they arrived. Faced with strength training and treadmills, a large part of the population is opting for the simpler (and cheaper) route: going outside. When choosing a physical activity to incorporate into daily life, it is important to know the difference between casual movement and exercise.
Taking a walk while stopping for coffee or entering a shop does not generate the necessary stimulus for the body. Sports nutrition experts and trainers have established that, for walking to replace structured exercise, the session should last at least 30 minutes, be done all at once, and maintain a steady pace of about 5 km/h. Only then will the body experience an intensity that makes the heart and lungs work, and that forces the organism to prioritize fat as fuel. At this pace, the body enters a moderate intensity zone where the heart works harder, breathing speeds up, and the body begins to prioritize fat as fuel.
Benefits
Although weight control is usually the main motivator, the benefits of brisk walking reach systems that we often forget:
- Brain Health: Regular activity protects the hippocampus, the region of the brain responsible for memory, reducing the risk of cognitive decline.
- Digestive System: Rhythmic movement stimulates the intestines, naturally combating constipation.
- Postural Health: Walking upright with relaxed shoulders relieves tension in the neck and lower back, which is vital for those who spend hours in front of screens.
- Venous Return: The calf muscles act as a pump that pushes blood toward the heart, reducing swelling in the legs.
Getting started guide
It is not recommended to go from complete inactivity to walking abruptly. A six-week progression will make a difference, also helping to avoid potential injuries. Remember that before starting any type of physical activity, you should consult a professional and adjust it to your circumstances.
- Weeks 1-2: 10–15 minutes at a comfortable pace.
- Weeks 3-4: 20 minutes, introducing segments at a faster pace.
- Weeks 5-6: Reach 30 minutes while maintaining consistency.
Frequently asked questions
What is the basic rule for walking to count as exercise?
To strengthen the heart and burn fat, you should walk continuously for at least 30 minutes without stopping, maintaining a steady pace of about 5 km/h.
What effects does it have on the body beyond weight?
Brisk walking protects memory by stimulating the brain, improves digestion, reduces leg swelling, and corrects posture, relieving neck and back pain.
How should a sedentary person start?
A six-week progression is recommended: start with 15 gentle minutes and gradually increase the time and intensity until reaching a solid 30-minute session at a brisk pace.
