What you should do according to Harvard experts to get more out of your daily walks

• How to lose weight on foot

The World Health Organization makes it very clear in its recommendations: completing a minimum of

(and two or three strength sessions) would be enough for us to enjoy an

.

That is,

(even matches in two 'series' of 10) would be worth us to be reasonably 'well'.

"The simple fact of putting one foot in front of the other triggers a cascade of benefits for our health", explain the specialists from Harvard Medical School in their latest article.

Walking is not only an effective exercise to

, but it also helps us to "

control blood sugar levels or reduce the risk of diabetes or cardiovascular disease."

Also to feel better and happier.

However, as in everything in life, falling into monotony can lead us headlong into boredom, stagnation and, worst of all, abandonment.

To avoid this, these are some of the proposals of Harvard experts:

Do intervals:

combining high and low intensity is a simple and effective formula to enhance the benefits of our routines.

How do you do this?

For example, walking 15, 20 or 30 seconds at full intensity and then lower your heart rate for 30, 40 or 60 seconds to recover.

Obviously, it is best to use a heart rate monitor to monitor our parameters at all times.

Putting strength in walks:

instead of weights or dumbbells, we can use an elastic band to do exercises with the arms while we walk.

Nordic walking: it

is the logical evolution of the most natural activity that humans do.

The plus of using canes helps us maintain a correct posture, burn more calories and tone the upper body.

Hiking:

to all the benefits, physical and mental, that walking entails, we must add those that do it in the middle of nature.

If we do it with sticks, we will relieve pressure on our joints.

Focus on the breath:

the combination of the steps and the breath is a balm that

In addition, just by focusing attention on our breathing we can

while we walk.

Meditate

: that daily walk can become the ideal time to learn to focus on the present.

It is about

, observing every little detail that we find on our way and letting ourselves be caressed by the wind and the sun (it sounds corny but it is wonderful).

Meeting friends

: going for a walk is, in these times more than ever, the

.

In addition to getting in shape and airing ourselves, it will help us to release tension and even to give us a few laughs that are missing.

Extra bonus

: the better we look at the mobile, the better for our mind and ... our joints!

According to the criteria of The Trust Project

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