Les 4 avantages de la marche

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La marche a toujours fait partie de la vie de l’Homme, c’est une activité vitale et essentielle, ça va de soi. Pourtant, dans les pays occidentaux, avec le style de vie urbain, beaucoup de personnes ont une activité pédestre réduite. La voiture, les transports en commun, le taxi, etc. viennent tout naturellement diminuer notre utilisation de la marche. Là où nos grands-parents marchaient pour aller au travail ou faire les courses, nous, nous utilisons notre voiture ou bien les transports.

Conserver une activité physique régulière dans notre quotidien est important et recommandé pour maintenir une bonne santé. Et pour ce faire, la marche est une alternative à ce besoin. Accessible, facile, salvatrice, la randonnée offre de multiples bienfaits :

  • Un atout pour le corps
  • Une libération de l’esprit
  • Une activité accessible
  • Un sport en tout temps
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1)  Un atout pour le corps

Marcher est une activité douce et très bénéfique pour avoir (ou maintenir) une bonne condition cardiaque. En effet, le cœur est un muscle et il est important de lui consacrer une attention toute particulière et de ne pas le négliger. Vos articulations vous en seront aussi reconnaissantes car cette activité les rendra flexibles et agiles. Avoir des articulations en bonne santé renforce la résistance et prévient les blessures mineures. Sans oublier que la randonnée est un sport qui demande des efforts, des calories et donc, est un bon moyen pour perdre quelques kilos! En effet, pour un adulte pesant 60 kg, marcher pendant une heure fait perdre 188 calories en vitesse lente (3km/heure) et 288 calories en vitesse rapide (6km/heure).

Beaucoup d’études démontrent que marcher au moins 30 minutes par jour réduirait de manière significative les risques de fractures du col du fémur, de maladies cardiaques, de cancers du côlon, ou encore d’obésité. Le surpoids étant un des fléaux de la société moderne, il existe un moyen simple et à la portée de tous : marcher!

2 conseils :

  • Pour un maximum de bienfaits, lorsque vous marchez, essayez de maintenir une allure qui vous essouffle légèrement vers la fin du périple. Cela clôturera votre exercice physique avec un « petit défi » supplémentaire.
  • Essayer de pratiquer la marche 3 à 4 fois par semaine (au moins 30 min).
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2)  Une libération de l’esprit

Vous avez forcément déjà du ressentir un sentiment de plénitude, lorsque vous rentrez d’une bonne marche. Vous vous sentez détendu et apaisé. Les bienfaits sont donc immédiats sur notre corps ET notre esprit. Mais pourquoi? La réponse vient des récepteurs d’endorphine présents dans tout notre corps. Lorsque vous faites une action positive qui fait du bien à votre esprit et votre corps, vous libérez plein de ces hormones dites du bien-être.

On remarque aussi que les personnes pratiquant un sport régulièrement (et surtout ceux pratiqués à l’extérieur) disposent d’une plus grande capacité de concentration. L’exercice physique repose et assainit votre cerveau, qui par la suite, fonctionne de manière plus performante.

La méditation en marche : Prenez ce temps précieux de marche pour laisser partir votre esprit et vous concentrer sur le présent sans penser aux obligations et contraintes de votre vie. Laissez-vous aller à l’observation et à la dérive de l’esprit. C’est un moment privilégié, le vôtre et il est important que vous vous l’appropriez.

«La méditation en marche a pour but de nous ramener dans l’instant présent », explique Laura Farres, consultante en psychologie du sport de Vancouver

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3)  Une activité accessible

L’avantage de la marche est qu’elle peut être pratiquée par TOUT le monde. Vous avez tous autour de chez vous un lieu propice pour faire fonctionner vos jambes : un parc, une forêt, la mer, la montagne, un étang, bref. La liste est longue, alors pas d’excuses! De plus, quasiment toutes les villes, les parcs, forêts et autres, sont équipés de chemins balisés et sécuritaires pour les promeneurs.

De même, au niveau de la condition physique, aucun prérequis n’est nécessaire. L’important est de commencer progressivement, tout en faisant preuve d’endurance. On peut pratiquer cette activité toute sa vie, dès qu’on sait tenir sur ses 2 jambes. Pas besoin d’autres compétences ou d’expertises particulières.

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4)  Un sport en tout temps

Un des avantages indéniables de la marche c’est que vous pouvez l’intégrer facilement dans votre vie quotidienne. En vous rendant sur votre lieu de travail, dans les transports en commun, ou en allant faire vos courses. Si vous avez du mal à vous fixer des moments de marche dans la semaine, profitez des contraintes de la vie pour les rendre utiles et agréables. Descendez à 1 ou 2 stations (ou arrêts de bus) du lieu où vous allez, pour marcher!

Essayez de repérer un chemin sympa qui coupe un parc, longe de belles maisons, et rendez la chose agréable. Qu’il pleuve, qu’il vente, qu’il neige (vive les raquettes), vous pouvez marcher en toutes circonstances, il suffit juste d’être équipé adéquatement.

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