The walk is a very positive sport for the body, but requires some specific preparations. One of its great advantages is that it can be practiced almost anywhere, and the benefits of walking between 2 and 3 hours are positive for different parameters of our body. What advice do we have to follow to take long walks without injuring ourselves and obtaining the maximum benefits?
Tips for LONG WALKS
1) Choose the right clothes and shoes
A pair of comfortable shoes is essential for a long walk. We have to wear a suitable size, neither too big to free the foot, nor too tight that it suffocates. Either of these two cases can end up producing blisters that make it difficult to walk due to the pain they cause.
It is advisable to wear cotton socks that absorb moisture to avoid perspiration and protect the foot from the cold. The sole of the shoes has to cushion the footsteps, and the soles must have a good grip. Firmness is very important for a healthy walk. The major sports shoe brands have versions specifically designed for hiking.
On clothing, it must be comfortable, avoiding synthetic materials, not too tight, and allowing the body to move freely and with protection against the sun.
2) Warm and cool properly for exercise
This advice is appropriate for any sports practice. Warming and cooling your muscles and joints before and after a walk is essential to avoid injury. The body increases its temperature when exercising. The average body temperature is 36 or 37 degrees Celsius in a state of rest, but with exercise, it increases to 38.5. It rises due to the nervous impulses to the brain that are faster and arrive better when the organ’s mechanical effects (joints, ligaments) have a higher temperature.
If the muscle is cold, the stiffness can lead to injury and tissue damage. On walks, the most appropriate warm-up is to speed up your pace for three to five minutes, stop, and stretch. Practice bending the leg and trying to touch the glute with the heel, or putting one foot in front and flexing the trunk, looking to touch the tip of the foot.
For cooling down, avoid stopping in dry. Slowly slow down to return to normal temperature in no time.
3) Maintain good hydration
Keeping the body hydrated is very important because we lose water through perspiration. Correct hydration is not only necessary for long walks, but must be done at all times. If we maintain a good level of hydration, our cells will work much better. Another tip for maintaining a high level of hydration is to consume lemon, it is a fruit very rich in potassium. There are also those who advise consuming oral rehydration salts, although not in excess. They are used to recover potassium before and after exercise to avoid cramps.
These are three important tips for safe walking and getting the most out of the benefits of a good walk for your body.