30 minutes of walking every day is enough to keep fit

After more than 2 years of the pandemic, including the isolation and closure of the gym, our organs and parts need to work again. The data on physical inactivity and its harmful effects have reached alarming levels.

Previous measures to contain the COVID-19 pandemic tended to promote a sedentary lifestyle.

According to a study published in 2022 by ANSES (the French government’s health safety agency), “95% of French people do not do enough sports to protect their health”.

Instead of sitting still, many people have rediscovered the advantages of walking.

Dr. Frédéric Saldmann, author of You can never take better care of yourself (Publishing House Plon) commented: “It’s a real sport as long as you walk for at least 30 minutes continuously”.

1. Benefits of walking

1.1. Increased lifespan

“When we start walking, we burn sugar. We start burning fat from 20 minutes, when we start to release 1004 different protective molecules. These molecules only have a 24-hour lifespan. Now, it is recommended to exercise daily to build a good protective shield,” added Dr. Saldmann.

Therefore, a 30-minute walk a day is a guarantee for health and longevity. Stepping up steps also maintains muscle mass, strengthens bones, develops respiratory system, stimulates immune system and prevents weight gain, as well as all the diseases it causes.

1.2. Good for heart and brain

In addition, this holistic activity reduces chronic inflammation of the body.

According to a 2017 study from the University of California, USA, levels of pro-inflammatory molecules (cytokines) decrease by 5% even when walking at a moderate pace, helping to reduce the risk of osteoarthritis, psoriasis. psoriasis, type 2 diabetes, or Alzheimer’s disease.

Dr. Pascal Douek, sports doctor and author of the book New Keys to Longevity (Leduc Publishing House) said: “Walking 30 minutes a day, ie 150 minutes a week, also reduces the risk of death from cardiovascular causes from 20 to 30%”.

Walking is also great for the brain because the impact of the feet on the ground increases the amount of blood sent to the skull. Better watered, our little gray cells then become more alert, leading to better reasoning and concentration.

American researchers from the University of Pittsburgh have also shown that regular walking increases the volume of the hippocampus, a brain region associated with capacity Memorize and study.

1.3. Health guarantee

The sequence of steps also facilitates digestion by mechanically promoting transport. This is very useful to limit constipation in case of a lazy intestinal tract.

This seemingly simple act also stimulates the release of serotonin, the serenity hormone, and melatonin, the sleep hormone.

Walking is also an opportunity to spend time outside, to get some fresh air, to escape the gloom and to replenish vitamin D by exposing the surface of the skin to minimal exposure to the natural UV rays emitted by the sun. out.

2. How about walking?

Actually, the goal of 10,000 steps is not quite right. Dr. “It only corresponds to the name of the first pedometer, launched in 1964 in Japan,” says Saldmann. Instead, researchers who have taken the matter seriously debated the maximum level. at least 4400 steps a day for health, which is equivalent to half an hour of walking a day.”

For best results, try to keep your body straight, keeping your shoulders in line with your hips. Also don’t forget to roll your feet on the ground up to the tips of your toes for maximum venous return.

So go ahead!