Walking: The Best Physical Activity for Women Over 45

Walking is one of the best physical activities for women over 45, according to Alex de Pablo, a physiotherapist and CEO of Physio Clinics.

• It is low impact, improves cardiovascular health, and strengthens muscles, joints, and bones.
• According to de Pablo, walking is better than running and more accessible, perhaps, than strength training, which is also a great option and contributes to mental well-being. Nordic march would be his top choice.

Enhancing Your Walking Routine

What advice does this physiotherapist give us to get more performance to our walks?

• Start enjoying the experience of walking. Begin at a light pace. Also, use technical clothing adapted to the weather.
• Wear comfortable footwear with good support. Start with 20-25 minutes at a moderate rhythm on flat terrain, and increase the intensity progressively.
• Control your core to maintain an upright posture, recommends Álex de Pablo.

Why is Yoga the Perfect Complement for Walking?

The CEO of Physio points out that complementing walking with strength, flexibility, and mobility exercises, like yoga, is ideal. ”Yoga is the perfect complement since it combines these three characteristics in addition to working meditation, contributing to us,” says Paul.

Alberto de Carlos, a Yoga professor at Physio, shares the same opinion. “Yoga complements walking by adding strength and flexibility.” In addition, yoga’s conscious breathing helps regulate the nervous system, enhancing recovery and well-being. Here are seven flexibility exercises recommended by an expert.

Yoga Enhances Walking Performance and Well-Being

• Yoga not only complements walking but also enhances the work, helping prevent muscle imbalances in key areas such as hips, back, and feet, which absorb the impact when walking.
• It improves postural alignment, allowing a more efficient stride. On a mental level, it provides concentration and breathing control.
• I would talk about yoga as a perfect tool for walking with more energy, less tension, and better recovery, emphasizes.

The most Common Mistake When Walking

• Not stretching after walking is a mistake without a doubt, but I would not recommend yoga as a stretch after a walk, but rather as part of our weekly training, says Pablo. As this expert says, his work at the muscular level, along with controlled breathing, will make our body recover better.

6 Ideal Yoga Postures for Those Who Walk

These yoga postures are key to balancing the body, improving mobility, and gaining strength where it’s most needed, says the Yoga expert.