David Carrizo, MD: "Walking is fine, but if you do it at a leisurely walking pace, the benefits will be limited."

Walking vigorously can become a true preventative treatment, according to Dr. David Carrizo , who debunks the belief that a simple, leisurely stroll is enough to improve the body.

The specialist insists that the key lies in intensity . A brisk 30 minutes a day —the kind where "talking is a bit difficult, but you can still hold a conversation"—is enough to activate essential internal processes.

This brisk walking increases insulin sensitivity , speeds up metabolism , and reduces visceral fat , considered the most dangerous type due to its direct link to metabolic disorders. The result is a more efficient body, better able to manage glucose and stored energy.

Essential intensity

“Walking is fine, but if you do it at a leisurely walking pace, the benefits will be limited,” Carrizo emphasizes. Therefore, she recommends moving as if you were running late for an appointment : long strides, straight back, and steady breathing.

That cadence, he explains, can be easily achieved without going to a gym or investing in expensive equipment. Comfortable shoes and a firm purpose are all that's needed. The urban environment offers countless routes for those who want to incorporate this healthy habit.

Furthermore, starting a walk on an empty stomach or immediately after eating increases the effect on blood sugar levels. At these times, the body uses circulating glucose more efficiently, which helps stabilize blood sugar levels.

Thirty minutes of brisk walking daily helps control weight and improve cardiovascular parameters.

Measurable benefits

Studies support that 30 minutes of brisk walking daily helps control weight and improves cardiovascular parameters. Carrizo particularly highlights the reduction in abdominal girth , a direct indicator of a decrease in intra-abdominal fat.

Discipline is essential. Walking with intention, he emphasizes, doesn't require subscriptions or step-counting apps. " You don't need a gym, expensive equipment, or step-counting apps ; just your legs, consistency, and a little intention," the doctor reminds us.

For beginners, the expert suggests setting weekly goals : gradually increasing the distance or introducing small incline sections. This way, you can avoid monotony and maintain long-term motivation.

Practical recommendations

Scheduling your outing at the same time, hydrating before and afterward, and wearing breathable clothing are simple steps that help consolidate the habit. If the weather requires staying indoors, a long hallway or taking several flights of stairs can effectively substitute for walking outside.

Carrizo's message is resounding: "Walking can be a medical tool, but like any treatment , it requires the right dose and intensity ." Relaxing with a stroll clears the mind; however, vigorous walking transforms health and improves quality of life.