This is the golden tip for you to be able to do more physical activities for you to increase the frequency what you do hiking for example I'm going to tell you a scientifically proven tip and also 11 benefits of walking when you walk there are 11 changes in your body for the better that can happen and that's what I'm going to explain and talk about in this video I'm Dr João I'm an endocrinologist I'm a specialist in metabolism which is fundamental to our health So let's start first You ask a lot here on the channel
if you only walk without running or without other activities is like doing gym against resistance doing those devices Does just walking help and the answer is yes there are several scientific studies that prove the benefits in your body in walking and I listed 11 here and when I tell you I will tell you too about the frequency there will be some variations you will learn a lot in this video and I will also give you this golden tip that will be worth watching What are the 11 number one benefits helps with blood pressure control who
has high blood pressure hypertension if you go for walks You have the best pressure control and it also helps to prevent high blood pressure because because with physical exercise you improve the relaxation of blood vessels it helps with blood pressure who has high blood pressure So it's good to walk By the way, not only good but you should walk and what is the value when it comes to physical exercise walking we have a value of 150 minutes of physical activity such as walking is an activity that you can do at various intensities if it is
a little higher intensity that brisk walk, you go with a tight step what happens 150 minutes a week would be enough for you to have a benefit on your blood pressure if it's that walk it's but slowly the slower walk you should know that I'm talking 250 minutes a week for you to have a clearer benefit of reducing blood pressure and decrease in cardiovascular risk right so just walking helps I can only walk I can't run it helps like these total minutes I'm talking about I did an average of scientific studies so it could be
your doctor said ah 210 minutes so it can vary ok it's just for you to have a notion and be able to better understand the video and see that actually walking is important second benefit walking every day reduces the risk of thrombosis because it improves your circulation it also improves other diseases such as varicose veins for example but it decreases the risk of thrombosis is reason enough great for you to start walking guys I didn't set a goal for likes in this video because there was a person who commented that the doctor was forbidden to
ask for a like in the video so I won't ask anymore I'm going to set a goal of 11 thousand likes if you want to like it then you likes because there will be a thousand likes for each tip as there are 11 so let's meet this goal because that way the system understands that the video is relevant ends up distributing it to more people I'm not asking for a like as this person said but let's meet this goal number 3 cholesterol and here I will put here walking can improve HDL cholesterol it can increase
good cholesterol and decrease bad cholesterol LDL which also improves your cardiovascular risk so walking helps a lot but they told me that there is no way to lower cholesterol there is no way to lower the LDL cannot increase good cholesterol HDL Is this true or false? We know that 70% of cholesterol is produced by the body itself and 30% comes from diet and habits such as physical exercise . portion of the 30% depending on your case, these 30% that you manage to modify will be enough for you to have a good cholesterol cholesterol in the
target saying that cholesterol is not bad it is not bad you need cholesterol for cells to be able to function for example and also for the production of some hormones such as testosterone vitamin D cortisol hormones that are fundamental to our life what is bad here is excess cholesterol High cholesterol then yes you will have a higher cardiovascular risk number 4 walking can help control the diabetes may not here is a statement walking helps in control of diabetes because you have a better metabolic rate and it is proven that you have better control of blood
sugar levels of glycemic levels so physical exercise and walking is one of the pillars of the treatment of diabetes to help you in this process number 5 walking helps to lowering triglycerides Many people have triglyceride problems and physical activity is a strong ally in reducing triglycerides . you start taking walks number 6 walking improves your memory and mood there are several studies but this one on memory I found it very interesting and those who don't want to have a better memory I want it and you that's why I take walks number 7 walking can reduce
the risk of death from all causes by up to 35% and the risk of you having a stroke or heart attack by up to 40%. here there was a study actually This study was done with steps those people who took more than 10 thousand Steps a day but what is that in kilometers would be around 8 km a day here is not specifically you go out for a walk or walk on the treadmill But those people who walked more during the day who took more than 10,000 steps or eight kilometers then have this great benefit
number 8 and this benefit here will be of interest to billions of people because very often walking can help in the treatment of fat in the liver is one of the mainstays in the treatment of a metabolic disease like diabetes if you have fatty liver it is essential that you take walks number 9 walking every day improves intestinal transit it also benefits your intestine number 10 walking physical activity improves health your vision because it helps prevent cataracts and also glaucoma number 11 walking can reduce the risk of cancer that's right you didn't hear wrong the
relationship between obesity and cancer has been studied there are more than 12 types of cancer that physical activity and metabolic improvement can help prevention can reduce the risk of cancers such as breast cancer intestinal cancer prostate cancer So it's worth taking a walk and I said I would give you the golden tip also scientific evidence for you to increase the frequency increase the number of times you do it and the tip is as follows, set small goals to start physical activity, for example today I'm going to walk for just one minute, but what do you
mean at the beginning of the video you said in 250 minutes or 150 if it's a more intense walk and now you're talking about one minute I'll explain it's scientifically proven that if you set a small goal like in this case one minute you'll make less excuses for your brain because if you set a goal of one hour you'll start to make some excuses Ah but I have to make dinner I have to go out I'm late to do such a thing so I'm going to walk tomorrow if you set a smaller goal if you
start doing physical activity for a minute today I'm going to walk for a minute When you completed that one minute it's more easy for you to keep exercising as our brain is curious isn't it but it's worth it to set a small goal to start and then when you've already started in my case for many people so that's why when I'm already in the gym I can do it to do but to go is difficult Exactly that's why So set very small goals and then yes when you're already started physical activity No now I'm going
to complete the 50 minutes and it will be much easier if you already do it write in the comments or if you go starting to do it will be a great pleasure to read your comment and know that I'm able to help you . what are you talking about I'm from Porto Alegre I'm from Rio Grande do Sul and you, many Portuguese people even from Japan, write the country here too now I'm going to leave a suggestion since I talked about diabetes in this video here I talk about 14 dangerous signs of diabetes you'll learn
a lot there too if you liked this video this video here is very suitable for you a hug
