9 simple ways to make your walks more beneficial to health

Caminar brings countless health benefits. This habit can reduce stress, increase energy, contribute to heart health, the immune system and blood glucose control.

Although any form of walking brings benefits, it is possible to maximize its effects. 

Health experts revealed to Real Simple as that.

Walk right after you wake up

Whenever possible, take a walk in the morning, right after you wake up. This will allow sunlight to reach your dreams, helping to stop the production of melatonin, a substance produced in the brain that regulates sleep/wake, according to physician Laura Ryan.

At night, the levels of melatonin in your body will increase (naturally) earlier, helping you to fall asleep faster. 

Note that you should never look directly at the sun, because the simple fact that you are outdoors allows sunlight to reach the retina, located in the back of the eye. “This restarts the natural cycle of sleep and vigil known as circadian rhythm,” notes Ryan. 

Go after meals

Walking can also benefit digestion. The secret is to make them right after meals, once walking stimulates intestinal contractions. 

Moreover, standing and moving helps to reduce swelling. Walking is also beneficial for those who have a tendency to reflux. 

Posture Watch

To optimize the benefits of walking, you should pay attention to posture while walking. “A good posture helps make your stride more efficient and can reduce unnecessary stress on your neck, back, hips and knees,” explains Mike Heim, fitness specialists. 

“ A good posture when walking begins from the bottom up. Keep your head up and your eyes facing forward, your shoulders relaxed and down, and your chest open instead of bowing forward”, Heim suggests. 

The abdominal area should be “mildly contracted but not rigid, and the arms should swing naturally beside the body as a slight flexion on the knees”. 

Increase intensity

Increasing walking intensity is a simple way to make it more challenging. “It will increase cardiovascular demand and rises may require more of muscles,” Heim says. The body thus becomes more efficient in transporting and using oxygen. 

“ After heating at a comfortable pace, try to walk faster or with an inclination for 30 to 60 seconds and then recover your normal rhythm for a few minutes. Repeat this sometimes and gradually increase the duration as your physical form improves,” Heim suggests.

Walk with a friend

In addition to promoting social connection, essential for mental health, walking with a friend will help to maintain motivation. 

Include a routine strength training

“Moving is an excellent cardiovascular exercise, but adding some simple exercises of strength can transform your daily walk into a more complete workout,” Heim notes. 

So every 5/10 minutes, stop and squat with the body weight, for example. 

Leave your phone at home

Looking at your phone while walking can be a distraction, as you stop paying attention to your body and to what is around, the therapist Chloë Bean highlights. 

Walking without your phone helps regulate the nervous system. 

Change your way

He doesn't speak the same route every day, as he will easily enter autopilot. 

The ideal is to move on. “This stimulates the brain and fights the negative thinking patterns that tend to arise when the day gets dull,” Bean says. 

“Different terrains, climbs and surfaces can challenge your muscles in slightly different ways,” Heim adds.

Practice full attention

You can turn the walk into a moment of full attention. “Before going out for a walk, sit comfortably or stand and observe an area of your body that seems neutral or pleasant. It could be your expiration, your wrist, or the way you stretch your legs. Choose one of these areas and pay attention to the same as walking”, explains Bean. 

Remember: the important thing is to remain present in the experience.