{"id":6397,"date":"2024-02-27T00:00:15","date_gmt":"2024-02-27T00:00:15","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6397"},"modified":"2024-02-27T15:36:26","modified_gmt":"2024-02-27T15:36:26","slug":"walking-an-easy-way-to-get-fit","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/walking-an-easy-way-to-get-fit\/","title":{"rendered":"Caminhando: Uma maneira f\u00e1cil de ficar em forma"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Como colher os benef\u00edcios para a sa\u00fade da caminhada<\/h2> <p>Da pr\u00f3xima vez que fizer um check-up, n\u00e3o se surpreenda se o m\u00e9dico lhe der uma receita para andar. Sim, esta atividade familiar est\u00e1 sendo divulgada (juntamente com outras formas de atividade f\u00edsica regular) como &#8220;a coisa mais pr\u00f3xima que temos de uma droga maravilhosa&#8221;.<\/p> <p>Caminhar pode ter um impacto maior no risco de doen\u00e7as e v\u00e1rias condi\u00e7\u00f5es de sa\u00fade do que qualquer outro rem\u00e9dio que esteja prontamente dispon\u00edvel para voc\u00ea. Al\u00e9m disso, \u00e9 gr\u00e1tis e praticamente n\u00e3o tem efeitos colaterais negativos. Caminhar por 2,5 horas por semana \u2014 s\u00e3o apenas 21 minutos por dia \u2014 pode reduzir o risco de doen\u00e7as card\u00edacas em 30%. Al\u00e9m disso, essa atividade sem equipamentos tamb\u00e9m tem sido demonstrada para reduzir o risco de diabetes e c\u00e2ncer, baixar a press\u00e3o arterial e colesterol, e mant\u00ea-lo mentalmente afiado. Mesmo um r\u00e1pido passeio de um minuto compensa. Um estudo da Universidade de Utah em 2014 descobriu que para cada minuto de caminhada r\u00e1pida que as mulheres faziam ao longo do dia, elas reduziram o risco de obesidade em 5%. Chega de desculpas de &#8220;n\u00e3o tenho tempo&#8221;!<\/p> <h2 class=\"wp-block-heading\">Caminhada: Uma forma ideal de exerc\u00edcio<\/h2> <p>Voc\u00ea j\u00e1 resolveu no Dia de Ano Novo come\u00e7ar a se exercitar mais \u2014 apenas para descobrir que voc\u00ea n\u00e3o tinha tempo ou n\u00e3o podia pagar aulas caras, aulas ou taxas de gin\u00e1stica? Talvez as preocupa\u00e7\u00f5es com os ferimentos o mantivessem \u00e0 margem. Caminhar pode ser a maneira de manter sua resolu\u00e7\u00e3o. Eis o motivo:<\/p> <ul class=\"wp-block-list\"><li><strong>You already know how to do it.<\/strong>&nbsp;Just put one foot in front of the other. There\u2019s no learning curve like you would have if you took up a new activity, such as Zumba or tennis.<\/li><li><strong>You can do it anywhere.<\/strong>&nbsp;Step out your front door. Take a walk from where you work. You can walk around areas that you frequent, such as the grocery store, a shopping center, a place of worship, or the homes of friends and family.<\/li><li><strong>You don\u2019t need any special equipment.<\/strong>&nbsp;If you\u2019re walking for exercise, it\u2019s best to have a comfortable pair of shoes, preferably sneakers. But that\u2019s it! While there are some items of clothing and gear that can make walking more enjoyable, they are not essential.<\/li><li><strong>It\u2019s gentle on your knees\u2014and the rest of your body.<\/strong>&nbsp;Unlike running, you keep one foot on the ground at all times when you\u2019re walking, making it a low-impact, joint-friendly type of exercise.<\/li><\/ul> <h4 class=\"wp-block-heading\">Caminhar n\u00e3o \u00e9 apenas saud\u00e1vel e f\u00e1cil, mas tamb\u00e9m \u00e9 divertido<\/h4> <p>Para algumas pessoas, o exerc\u00edcio parece trabalhoso. Com a caminhada, no entanto, voc\u00ea pode se mimar de v\u00e1rias maneiras.<\/p> <ul class=\"wp-block-list\"><li><strong>You can do it with others.<\/strong>&nbsp;Invite family, friends, or co-workers to join you for a walk. It\u2019s a great way to catch up or get to know someone better. And if you need to have a tough conversation with someone, try doing it while walking. Striding side by side can make discussions easier because you\u2019re more relaxed than when you\u2019re sitting face to face.<\/li><li><strong>You can get \u201cme\u201d time.<\/strong>&nbsp;Heading out by yourself can be a good way to escape the demands and expectations that occupy much of your time. As you stroll, you can clear your head, relax, and reflect. It can be valuable, quiet \u201cme\u201d time, allowing you to return refreshed.<\/li><li><strong>You can enjoy a dose of nature.<\/strong>&nbsp;Studies show that spending time in parks or near water can boost your mood. Walking is a great way to get out in nature.<\/li><li><strong>You can gain a new perspective.<\/strong>&nbsp;The world is different when you view it at 3 mph instead of 25 or 30 mph. You might discover an interesting shop, observe intricate architecture, or meet a friendly person.<\/li><li><strong>You can be more creative.<\/strong>&nbsp;Stanford University researchers found that people generated twice as many creative responses to problems when walking compared with sitting. And the creative juices continued to flow even when they sat down after their walk\u2014another good reason to take a walking break during the workday.<\/li><\/ul> <h2 class=\"wp-block-heading\">Iniciando um programa de caminhada<\/h2> <p>Voc\u00ea anda h\u00e1 anos. Se voc\u00ea tem filhos, voc\u00ea os ajudou a aprender a faz\u00ea-lo. Ent\u00e3o, o que no mundo voc\u00ea n\u00e3o sabe sobre andar? Quando voc\u00ea come\u00e7a a caminhar para a sa\u00fade, voc\u00ea pode descobrir que h\u00e1 realmente um monte de pontos que voc\u00ea nunca considerou. Onde voc\u00ea anda, se seu bairro n\u00e3o tem cal\u00e7adas?<\/p> <h3 class=\"wp-block-heading\">Por onde caminhar<\/h3> <p>A beleza de andar \u00e9 que voc\u00ea pode faz\u00ea-lo praticamente em qualquer lugar. Onde voc\u00ea anda \u00e9 uma quest\u00e3o de prefer\u00eancia pessoal e seguran\u00e7a. Algumas pessoas gostam do ar fresco e da paisagem da caminhada ao ar livre, enquanto outras preferem o controle clim\u00e1tico e a seguran\u00e7a de caminhar dentro de uma esteira ou em um shopping. Seja qual for sua prefer\u00eancia, n\u00e3o fique preso na rotina de sempre andar no mesmo local.<\/p> <p>N\u00e3o importa qual seja a sua prefer\u00eancia, o mais importante \u00e9 que voc\u00ea ande consistentemente.<\/p> <p>Op\u00e7\u00f5es ao ar livre:<\/p> <ul class=\"wp-block-list\"><li><strong>Neighborhood.<\/strong>&nbsp;Just step out your front door. You can\u2019t beat that for convenience. If it\u2019s not safe to walk near your home, consider walking in a neighborhood near your office or other locations that you frequent, like the grocery store or a family member\u2019s or friend\u2019s home.<\/li><li><strong>Downtown.<\/strong>&nbsp;If your community or a nearby one has a downtown area, explore it on foot. You can window-shop along the way or admire the architecture. Downtowns are a good place to walk because they usually have sidewalks and crosswalks to help keep you safe.<\/li><li><strong>Open-air shopping complexes.<\/strong>&nbsp;Similar to downtowns, these areas usually offer sidewalks and crosswalks, and they are usually cleared if there\u2019s snow or ice.<\/li><li><strong>Parks and trails.<\/strong>&nbsp;Studies show that people walk more if they live near parks or trails. If a leisurely walk is what you\u2019re after, stick to level or gently rolling paths and avoid rocky terrain. Want to go for a speed walk? Paved or packed dirt paths are best. Trails with a steeper incline let you get a more vigorous trek without having to pick up your pace.<\/li><li><strong>Tracks.<\/strong>&nbsp;You can usually find these at schools, but some parks offer them as well.<\/li><\/ul> <p>Op\u00e7\u00f5es internas:<\/p> <ul class=\"wp-block-list\"><li><strong>Malls.<\/strong>&nbsp;While you could walk around a mall anytime it\u2019s open, arriving early, before the crowds, is the best way to get a good cardio workout. If your mall has multiple floors, take advantage of the stairs.<\/li><li><strong>Your living room\u2014or any other room in your house.<\/strong>&nbsp;Simply stepping in place will burn calories\u2014about 250 in an hour if you weigh 180 pounds. Try doing it while you watch your favorite TV show.<\/li><li><strong>A gym or fitness center.<\/strong>&nbsp;If a personal treadmill isn\u2019t an option, you might want to consider joining a fitness center to have access to a treadmill, especially during seasons when walking outdoors may be difficult in your area.<\/li><\/ul> <h4 class=\"wp-block-heading\">Tipos de caminhada<\/h4> <p>Todas as caminhadas s\u00e3o boas para voc\u00ea. Mas h\u00e1 mais de uma maneira de andar. Dependendo de seus objetivos, voc\u00ea pode precisar tentar um tipo diferente de caminhada. Aqui est\u00e1 uma vis\u00e3o geral de diferentes estilos de caminhada e como cada um pode benefici\u00e1-lo.<\/p> <ul class=\"wp-block-list\"><li><strong>Everyday walking.<\/strong>&nbsp;This is ambling around your house or place of work, walking to and from your car, strolling around shopping, or any other incidental activities that require a little bit of walking.<\/li><li><strong>Leisure walking.<\/strong>&nbsp;Strolling while chatting with a friend or walking the dog are examples of leisure walking. When you\u2019re walking leisurely or strolling, you\u2019re relaxed and moving easily. Your effort is light enough that you\u2019d be able to sing while you walked.<\/li><li><strong>Fitness walking.&nbsp;<\/strong>This type of walking is faster and more purposeful. Fitness walking can be done at a variety of levels, but basically it\u2019s a brisk pace. You should be breathing harder and your heart beating faster, but you should still be able to speak in complete sentences.<\/li><li><strong>Interval walking.<\/strong>&nbsp;For this type of walk, you alternate fast walking for short periods of time with equal or longer intervals of slower or moderate-paced walking to recover.<\/li><li><strong>Hiking.<\/strong>&nbsp;This is simply walking in the woods or some other natural setting. As with other types of walking, there are different levels of difficulty\u2014from level, well-groomed trails to steep, rocky routes marked with trail blazes that require more attention to ensure you stay on the right path.<\/li><\/ul> <h2 class=\"wp-block-heading\">Caminhada n\u00f3rdica<\/h2> <p>Para este treino, voc\u00ea precisar\u00e1 de um par de postes n\u00f3rdicos (ou fitness) de caminhada Siga as instru\u00e7\u00f5es que vieram com seus postes para garantir que voc\u00ea tenha a altura adequada e que voc\u00ea esteja usando-os da maneira correta. Use a ponta de borracha se estiver andando no asfalto ou concreto. A ponta do espig\u00e3o \u00e9 para andar na grama ou sujeira.<\/p> <p>Comece balan\u00e7ando os bra\u00e7os sem agarrar os postes enquanto anda. Os postes v\u00e3o balan\u00e7ar das al\u00e7as em seus pulsos e arrastar ao longo do ch\u00e3o. Seus bra\u00e7os devem ser estendidos e balan\u00e7ar naturalmente, subindo n\u00e3o mais alto do que sobre a altura da cintura. \u00c0 medida que voc\u00ea se sente confort\u00e1vel com este movimento, segure levemente o poste quando ele se apresenta e pressione a ponta do poste para baixo e de volta para o ch\u00e3o. Enquanto estende o bra\u00e7o atr\u00e1s de voc\u00ea, abra sua m\u00e3o. O poste deve estar sempre apontando na diagonal atr\u00e1s de voc\u00ea. N\u00e3o coloque o poste na sua frente, como faria se estivesse usando postes durante caminhadas para tirar a press\u00e3o das articula\u00e7\u00f5es. Voc\u00ea deve sempre manter um aperto relaxado e usar as correias para pressionar para baixo no balan\u00e7o traseiro. Quanto mais press\u00e3o, mais m\u00fasculos da parte superior do corpo voc\u00ea ativar\u00e1.<\/p> <h2 class=\"wp-block-heading\">Caminhada consciente<\/h2> <p>O objetivo desse tipo de caminhada \u00e9 reduzir o estresse e estar mais presente no momento. Ao dar uma caminhada &#8220;consciente&#8221;, voc\u00ea recebe os benef\u00edcios da medita\u00e7\u00e3o sem ter que ficar parado. H\u00e1 uma variedade de maneiras de faz\u00ea-lo, desde simplesmente caminhar com mais consci\u00eancia at\u00e9 seguir uma rotina mais estruturada. Caminhar com consci\u00eancia significa prestar mais aten\u00e7\u00e3o ao seu entorno, seus pensamentos ou sensa\u00e7\u00f5es f\u00edsicas, como o vento soprando contra seu rosto ou seu p\u00e9 pousando no ch\u00e3o e rolando do calcanhar para os dedos dos p\u00e9s.<\/p> <p>Ao contr\u00e1rio de muitos outros tipos de caminhada, o objetivo n\u00e3o \u00e9 ir mais r\u00e1pido ou ter um melhor treino. O foco \u00e9 se acalmar, reduzir o estresse e relaxar.<\/p> <p>Atender aos seguintes pontos ajudar\u00e1 voc\u00ea a fazer uma caminhada consciente:<\/p> <ul class=\"wp-block-list\"><li>Start by bringing your attention to the sensations in your body.<\/li><li>Breathe in smoothly through your nose, taking deep breaths. Feel your lungs expand from top to bottom rather than just at the top.<\/li><li>Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.<\/li><\/ul> <h3 class=\"wp-block-heading\">Tente duas varia\u00e7\u00f5es enquanto toma uma caminhada consciente:<\/h3> <ul class=\"wp-block-list\"><li>An easy, leisurely stroll, breathing normally while paying attention to your inhalations and exhalations<\/li><li>A moderate, purposeful walk. Match your breath to your steps for 4\u20138 steps while inhaling smoothly. Exhale smoothly for the same 4\u20138 steps.<\/li><\/ul> <p>Ao aprender a se concentrar no aqui e agora, voc\u00ea pode se ver menos propenso a ficar envolvido em preocupa\u00e7\u00f5es sobre o futuro ou arrependimentos sobre o passado.<\/p> <p>Adaptado com permiss\u00e3o do Walking for Health, um relat\u00f3rio especial de sa\u00fade publicado pela Harvard Health Publications.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Como colher os benef\u00edcios para a sa\u00fade da caminhada Da pr\u00f3xima vez que fizer um check-up, n\u00e3o se surpreenda se [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6398,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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