“It’s already a very good basis” according to our healthy coach.
Walking is essential to health on almost all levels: it strengthens the heart, improves blood circulation and venous return, supports the immune system, helps to eliminate toxins, preserves bones and muscles, contributes to maintaining a “health” weight, reduces stress, stimulates hormones of well-being, and improves cognitive capacities, motivation and concentration. Walking is enough to stay in shape if it is regular, dynamic and varied (slow walking, fast walking, climbing) and incredibly effective to maintain its vitality, at any age.
But how long to walk? “”Several small steps of 5 to 10 minutes, spread over the day, already have a real effect on health. A march after a meal, for example, improves digestion, regulation of blood sugar and transit“, Stéphanie Sinnah, health coach in Paris (Medoucine network). Especially since you can walk at any time of the day: to go to work, look for your bread or descend a station earlier is enough to activate the body. Even take a few steps during your breaks or walk by calling can have a beneficial effect. Daily movement is what really matters.
She also recalls that the famous 10,000 steps mark, popularized by a Japanese marketing campaign in the 1960s, has no solid scientific foundation. According to her, the profits appear from 6,000 steps a day, or about 30 minutes at a good pace. The main thing is to find the one that suits you. “”There is no unique duration that would be suitable for everyonesummarizes our interlocutor. What matters is regularity. Walking 30 minutes a day, five times a week, at a moderate rate, is already a very good base.“If we can do more, it’s even better.
No need to walk quickly or for a long time. Slowly walk the nervous system, while walking quickly stimulates the heart. Walking with elevation tones the muscles. The best is to alternate according to your desires. For beginners or those who lack motivation, the coach advises to start with 5 to 10 minutes, listening for example a podcast or walking with someone else if we are afraid of boredom.
