El ejercicio, en cualquier forma, incluyendo el hecho de salir a caminar, disminuye el riesgo de muerte, ataques cardíacos, accidentes cerebro-vasculares, hipertensión, algunos tipos de cáncer, osteoporosis, depresión, ansiedad y obesidad. Asimismo, mejora la salud en general, da elasticidad a los músculos, mejora la lubricación articular, ayuda la osteoartritis y diabetes, eleva los niveles de HDL (colesterol bueno) y mejora el estado de ánimo.
A menos que haya condiciones médicas que contraindiquen caminar (como la predisposición a las caídas o una enfermedad articular degenerativa avanzada), ésta es una forma de ejercicio excelente y sumamente económica.
Los expertos recomiendan 30 minutos de actividad física diaria. En una caminata enérgica de 30 minutos se queman alrededor de 200 calorías, mientras que en una caminata lenta se queman 100 calorías. Realizando cambios pequeños, como estacionar más lejos del trabajo o de una tienda para luego caminar la distancia extra, fácilmente se pueden agregar 30 minutos de ejercicio diario.
Leer más: La prevención de accidentes en el agua. Por Dr. David Sznajderhaus
Para las personas sedentarias, lanzarse a la piscina al amanecer, correr cada día unos kilómetros, no fallar en las clases del gimnasio o cruzar la línea de meta de una carrera, son rutinas incomprensibles por la disciplina, la fuerza de voluntad y el esfuerzo físico que requieren. Para las personas activas, esta forma de vida no solo reporta enormes beneficios en todos los planos de la vida. Como dije más arriba, sino que además, en ocasiones, genera una verdadera explosión emocional, que aunque efímero, engancha como una poderosa droga. Además, ha sido descrito como la “euforia del ejercicio”. El placer que genera la realización de actividad física aeróbica, se estudia desde hace décadas. Pero aún hoy no existe una certeza absoluta sobre cuáles son las causas, aunque sí se sabe que la producción de la hormona ENDORFINA, es en parte la responsable de lo anterior.
Endorfinas: qué son
Son neurotransmisores, producidos por el sistema nervioso central de forma natural, que favorecen la sensación de placer y disminuyendo la fatiga.
En 2008, el investigador de la Universidad de Bonn (Alemania) Henning Boecker midió los niveles de endorfinas en diez corredores. Lo hizo antes y después de una carrera de dos horas, y acompañó ese estudio con un test psicológico para analizar su estado anímico. Así, demostró que se generaba un incremento del nivel de endorfinas en distintas áreas del cerebro. Las mismas zonas que se activan cuando una persona está enamorada, o cuando escuchamos una música que nos deleita.
Sin embargo, y profundizando los estudios, se descubrieron más hormonas relacionadas al placer que genera el deporte pero que será motivo de otra nota.
Leer más: ¿Practicas deporte? Mejor comer bien que tomar suplementos. Por Dr. David Sznajderhaus
Como sea, lo que queda claro es que realizar un deporte, luego de los controles clínicos pertinentes, nos asegura una cuota de salud por lo que para quienes no tengan habilidad o tiempo suficiente, vale la pena CAMINAR!!!!
Dr. David Sznajderhaus (www.docterapi.com)
Médico Deportólogo
MN 70.630
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