Walking is an essential activity, very simple but very beneficial, it is even recommended as therapy for depression.

The walks help you stay active (a), relieves back pain, lowers blood pressure and cholesterol levels, reduce the incidence of type 2 diabetes, relieve stress, help you lose weight, among other benefits.

But if you’re not accustomed (to) walk, or if you take time to do so and want to increase your stamina, here are some ways to walk longer:

• Put your templates on shoes for the comfort of your feet and avoid injury. Keep your feet the same distance of shoulder width, and touches the ground with the center of the heel.
• Walk in places with beautiful scenery and fresh air to run your mind clears and the walk more enjoyable.

• Walk in the company. Chat with (a) amigo (a) while walking makes you lose track of the distance and make you want to move forward to continue the talk.

• Use a pedometer, a device that counts your steps. According to studies, people who use walking 2000 steps per day more, lower your blood pressure more and lose more weight.

• Stretch before and after walking to avoid pain and stiffness in muscles and joints. Also, take several weeks before you start hiking faster, long lasting.

Finally, we note that the walks are more beneficial if performed in a relaxed manner at a moderate pace (not a race), and also if they are supplemented with a balanced diet to compensate for energy expenditure. And consulting with a doctor first before starting a walking program or any other activity.