Do you frequently experience lower back pain? A study published in the journal The Lancet seems to have found a simple, quick and economical solution to reduce the inconvenience: to walk!
The research, carried out by the Spinal Pain Research Group at Macquarie University, followed 701 patients who were recovering from recent pain in the region.
Os volunteers were divided into two groupss: the first received an individualized walking program and six educational sessions guided by physiotherapists over six months; the other was not encouraged to exercise.
After three years, scientists discovered which intervention group had fewer occurrences ofr that limited activity compared to the control group. Furthermore, this same group presented longer periods between one crisis and another (208 days compared to 112 days in the other group).
Other benefits of walking
Start the day with a walk It may not even seem tempting to those who don't usually practice physical activities. But believe us: over time, the benefits will appear, and then you will no longer be able to do without it. Whether on a walk around the neighborhood, on the treadmill at the gym or as part of your commute to work, check out the reasons to adopt the practice:
1 – More energy
Moving in the morning can give you more energy throughout the day. And more: studies show that adults who walk for 20 minutes outdoors have more vitality and energy than those who do so indoors.
2 – Your heart thanks you
In addition to leading to loss of fat mass and muscle gain, the activity improves the elasticity of blood vesselsbalances blood pressure and helps reduce cholesterol levels.
“When we are exercising, we stimulate the heart muscle. Which, in turn, helps in the formation of a wider network of vessels over the organ and, consequently, improves blood circulation and irrigation, providing better performance of the heart pump”, explains Adriano Luiz Guerra, cardiologist at HAS Clínica.
And the aerobic modalities are the most suitable for heart health. “Starting with muscle stretching in the early hours of the morning, as well as lifting weights, followed by walking, running or cycling, are excellent exercises for the heart”, recommends the specialist.
3 – Improved mood
A walk can:
- Improve self-esteem;
- Improve mood;
- Reduce stress;
- Reduce anxiety;
- Reduce fatigue;
- Alleviate symptoms of depression or reduce the risk of the disease.
For best results, try walk 20 to 30 minutes at least 5 days a week.
3 – Helps with weight loss
Walking in the morning can help you reach your weight loss goals. A moderate pace for 30 minutes can burn up to 150 calories. In other words, combined with a healthy diet and strength training, exercise can contribute to weight loss.
4 – Reinforced health
Furthermore, your health also benefits. Research points outfor example, that walking for half an hour a day can help lower blood sugar levels, as well as increase life expectancy.
5 – Quieter nights
The habit is also good for those who want to sleep better. That's because a small study from 2017 observed that older adults (i.e., 55 to 65 years old) experienced an improvement in sleep quality when practicing activity in the morning.
6 – Healthier choices
Practicing regular physical activity helps you make healthier choices on a daily basis. After training, it's common for you to be more energized and less sleepy, which can directly affect your appetite, you know?
