Walking is an accessible activity with multiple benefits for the body and mind. Discover Christophe Martinez’s advice and inspiring testimonies to integrate walking into your daily life.
Walking, beneficial at all ages, improves physical and mental health. Christophe Martinez, from the Nîmes Sports Santé association, shares the recommendations and benefits of this activity, accessible and adaptable to everyone. The importance of moving daily
According to the World Health Organization (WHO), it is recommended to practice between 30 and 60 minutes of moderate physical activity, five days a week, or between 150 and 300 minutes per week. Christophe Martinez specifies that this intensity is manifested by a slight acceleration in heart rate and perspiration, while still allowing a conversation to be maintained. To stay motivated, he recommends diversifying the routes and including fun activities like ping-pong, like Virginie, 67, who runs 5 to 6 km every morning in Nîmes. Health benefits
Walking has multiple effects:
- Cardiovascular health : reduces blood pressure, improves blood circulation and reduces the risk of stroke and heart disease.
- Diabetes prevention : helps regulate blood sugar levels.
- Muscle strengthening and bone density : essential to prevent falls in the elderly.
- Mental health : promotes the release of endorphins, the happiness hormone, thus reducing symptoms of depression and anxiety.
Walking together: additional motivation
Marlène, 89 years old, talks about the benefits of group outings in Saint-Hippolyte-du-Fort. Walking in a group not only supports regularity of activity, but also brings a sense of community and joy. She concludes each walk with a shared hot chocolate, reinforcing social bonds and pleasure. Nordic walking and motivation tips
Nordic walking, different from classic hiking, is practiced with poles placed at the back to engage the upper body and reduce pressure on the joints. It is a complete practice, beneficial for those with joint pain or wishing to strengthen the entire body.
To set a goal, it is important to personalize your expectations. Contrary to popular belief, the goal of 10,000 steps per day is more linked to a marketing campaign than to an official recommendation. Studies show that a threshold of 6,000 to 8,000 steps can already provide significant health benefits. Prioritize regularity
Christophe Martinez emphasizes the importance of practicing physical activity daily rather than just once a week intensively. Walking a little each day is more beneficial for your health and easier to maintain in the long term.
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