Natural medicine without any undesirable effects, free treatment without risk of overdose ... To date, no other molecule has so many benefits and does not bring such good results, especially in the prevention of many pathologies. Come on, we put one foot in front of the other ...
Walking is health! Indeed, to make good (and regular) use of his legs can fight against a scourge that develops at high speed V: sedentary lifestyle. "Today, 75% of the French do at best 8,200 steps per day and the time spent in front of the screens increases, whatever our age.In 2016, the WHO estimated at 3.2 million the number of annual deaths in the world directly attributable to lack of activity, the 4th risk factor for mortality after high blood pressure, smoking and diabetes, "worries osteopath and walking specialist Jacques-Alain Lachant. However, the effects of our foot trekking have a beneficial impact on many pathologies. The numbers speak for themselves: 39% less breast cancer risk, 35% type 2 diabetes, 27% to 30% infarction or stroke, 29% colorectal cancer. Not to mention swallowing the kilometers also prevents the inconvenience related to age: loss of muscle mass, arthrosis, falls or depression and deterioration of our cognitive functions. However, as long as you devote to this activity all the time necessary: 2:30 to 5 hours per week. Health is gained step by step. Demonstration.
Hypertension: a preventive and curative effect70% of hypertensives are over 60 years old, an age where one settles down and where one takes weight. The good news is that you do not have to spend hours in the gym to drop blood pressure. It has been shown that a moderate and regular exercise, like 30 minutes of walking a day, can lower the tension by about one point. But a major study also pointed out the preventive effect of walking: followed for five years, 6,000 people, a quarter of whom had a hypertensive parent, saw their risk of developing this pathology decrease by 34% by regularly exercise (such as 2 hours of brisk walking a week). And with more intense practice, the risk has even plummeted to 42%.
Type 2 Diabetes: Blood Glucose Bends!
Many studies have linked physical activity to reduced diabetes. But do you know that a 10-minute walk is already effective to better control blood sugar? In New Zealand, researchers at the University of Otago asked 71 type 2 diabetics to walk for 30 minutes a day at any time of the day, 10 minutes after each meal. The second group of guinea pigs showed better results than the 30-minute walkers, with a 12% reduction in their blood glucose, which even reached 22% when they came out after the evening meal, at the time when the glycemic intake average was the highest. So, after a dinner rich in carbohydrates (pasta, potatoes, bread ...), go around the neighborhood!
Overweight and obesity: the pounds under control
If walking in itself does not lose weight, its association with a rebalancing food is a boon to help weight loss but especially its stabilization. In the latter case, it was established that a minimum of 30 minutes of daily walking was necessary. On the other hand, to hope to destock a little, it is necessary to count on 60 to 75 minutes of walk each day. Finally, on a psychological level, practicing this moderate physical activity without being punished (rather than an intensive sport) is also a great way to come to terms with your body.
Osteoarthritis and osteoporosis: concrete bones (or almost)
Unlike some sports that put the joints to the test, walking is "chondroporteuse": it alleviates and protects cartilage. The doctors advise it, out of crisis, in case of osteoarthritis of the knee or the hip. It prevents osteoporosis: in response to the microscopic lesions caused by the impacts of walking (especially if it is fast or if you trottine), the bone rebuilds and solidifies. And by strengthening the bones, the muscles but also the balance, it reduces the risk of falling due to age.
Cancers: preventing the disease
While walking has shown its benefits on the possibility of colorectal cancer, recent studies have also highlighted its preventive effects against breast cancer, with a 39% reduction in risk. In women receiving chemotherapy to treat their disease, positive effects, at a rate of 10,000 steps per day, would also have been demonstrated in a Swedish study: less pain and edema, better tissue mobility.
Blood circulation: Dope the venous return
Walking is the first medicine to improve venous circulation and prevent varicose veins or phlebitis. It is also recommended every day, why not in association with the wearing of stockings made to measure, to actively revive venous return.
Lower morale: a super-antidepressant
This has probably happened to you: come back from a walk and feel relaxed, soothed, even happy. This is not a coincidence: to walk about 40 minutes releases endorphins, neurotransmitters often called "hormones of well-being" that participate in our feeling of happiness, fulfillment. Assets for our psyche that French researchers of the INSERM have scientifically proven: the walk awakens the senses, strengthens our concentration, allows to take a distance, to recreate an intimacy with oneself, to be positive. Free, without side effects, it relieves a wide spectrum of disorders ranging from stress to depression. Spread the word !
Read also 6 golden rules to resume the sport after 60 years