What is the easiest and most functional activity we can do to stay healthy? Walking!
Walking is a moderate-intensity aerobic activity that is considered one of the best activities for adults and the elderly due to the numerous benefits it generates within the body:
- At the cardio-vascular level, it reduces high blood pressure and the occurrence of cardiac diseases such as ischaemia and heart attacks
- Combats the most frequent metabolic disorders such as overweight and obesity, metabolic syndrome and diabetes I and II
- Enables better function of the respiratory system by promoting pulmonary respiratory capacity
- Strengthens immune defences and improves mood, especially when practised outdoors, thanks to the release of endorphins
- Prevents neurological and psychiatric diseases such as anxiety, depression, senile dementia and Alzheimer's by acting as a positive, anti-inflammatory stimulus for our brain.
But how long does a walk have to last to achieve the benefits described above? The WHO (World Health Organisation) guidelines for maintaining good health recommend that we practice at least 150-300 minutes of moderate-intensity aerobic physical activity during a week and limit the amount of time spent sedentary, replacing it with physical activity of any intensity, even light, such as walking for additional health benefits.
All adults and the elderly should try to meet the listed parameters to reap the benefits of physical activity. Of course, a constant active lifestyle must also be accompanied by a healthy, balanced diet.
Our region, Friuli Venezia Giulia, is rich in walking routes that can be combined with typical culinary routes. The territorial conformation of our region means that there are diverse trails that extend from the sea to the mountains, with different types of terrain. Some paths are simpler and shorter, with slight differences in height, immersed in the vineyards of the Collio or the ancient history of Aquileia, Cividale or Palmanova; others are longer, jagged paths that take us across the region from the sea to the mountains and allow us to remain in contact with our land even in depth.
For the more experienced I recommend a walk in stages, along the entire region: the Celeste Way. This path goes from Aquileia to Mount Lussari, for a total of 210km and is divided into 10 stages with an average of about 20/25km each.
For those with little experience, I recommend a shorter path, but still immersed in the beauty of our region, the Vigne Alte trail in the Collio Goriziano. This trail is simple and has a length of 3km with a few metres of altitude difference, and it takes about 45-60 minutes to cover it.
On both of these routes it is possible to find refreshments where we can enjoy the flavours of our local area in a healthy and beneficial way for our walk. It would be important to have carbohydrate-based meals, as these are the main energy substrate used during moderate-intensity, long-duration aerobic activities.
In addition to this we can supplement with other typical and useful foods:
- D'Osvaldo raw ham from Cormons: for a specific protein and amino acid ideal for recovery from physical activity, high digestibility, high post-activity salt content that helps maintain hydration
- Wild herbs and asparagus from the plains: purifying and draining properties
- Gubana from the Natisone Valleys: carbohydrate-based and energy-dense dried fruit
- Elderflower juice: to rehydrate and recover minerals lost through activity.
What is the easiest and most functional activity to do to stay healthy? Walking!
Walking is a moderate-intensity aerobic activity considered one of the best activities for adults and the elderly due to the numerous benefits it generates within the body:
- At the cardio-vascular level, it reduces arterial hypertension and the occurrence of diseases of the heart system such as ischaemia and heart attack
- Combats the most frequent metabolic disorders such as overweight and obesity, metabolic syndrome and diabetes I and II
- Enables better function of the respiratory system by promoting pulmonary respiratory capacity
- Strengthens immune defences and improves mood, especially when practised outdoors, thanks to the release of endorphins
- Prevents neurological and psychiatric diseases such as anxiety, depression, senile dementia and Alzheimer's by acting as a positive, anti-inflammatory stimulus for our brain.
But how long does a walk have to last to achieve the benefits described above?
The WHO (World Health Organisation) guidelines for maintaining good health recommend that we practice at least 150-300 minutes of moderate-intensity aerobic physical activity during a week and limit the amount of time spent sedentary, replacing it with physical activity of any intensity, even light, such as walking for additional health benefits.
All adults and the elderly should try to adhere to the listed parameters to reap the benefits of physical activity. Of course, a constant active lifestyle must also be accompanied by a healthy, balanced diet.
Our region, Friuli Venezia Giulia, is rich in walking routes that can be combined with typical culinary routes. The territorial conformation of our region means that there are diverse trails that extend from the sea to the mountains, with different types of terrain. Some paths are simpler and shorter, with slight differences in height, immersed in the vineyards of the Collio or the ancient history of Aquileia, Cividale or Palmanova; others are longer, jagged paths that take us across the region from the sea to the mountains and allow us to remain in contact with our land even in depth.
For the more experienced I recommend a route in stages, along the entire region: the Celeste Way. This walk goes from Aquileia to Mount Lussari, for a total of 210km and is divided into 10 stages with an average of about 20/25km each.
For those with little experience, I recommend a shorter path, but still immersed in the beauty of our region, the Vigne Alte trail in the Collio Goriziano. This route is simple and has a length of 3km with a few metres of altitude difference, and it takes about 45-60 minutes to cover it.
On both of these routes it is possible to find refreshments where we can enjoy the flavours of our local area in a healthy and beneficial way for our walk. It would be important to have carbohydrate-based meals, as these are the main energy substrate used during moderate-intensity, long-duration aerobic activities.
In addition to this we can supplement with other typical and useful foods:
- D'Osvaldo raw ham from Cormons: for a specific protein and amino acid ideal for recovery from physical activity, high digestibility, high post-activity salt content that helps maintain hydration
- Wild herbs and asparagus from the plains: purifying and draining properties
- Gubana from the Natisone Valleys: carbohydrate-based and energy-dense dried fruit
- Elderflower juice: to rehydrate and recover minerals lost through activity.
(Article by Dr Girardi Gioia)
