AEROBIC ACTIVITIES ARE ESSENTIAL FOR BODY AND MIND
Walking, running, jogging. Simple activities. Almost basic. That’s exactly why they’re often underestimated. No gyms needed. No machines or special facilities. Just step outside and start moving.
By convention, running means going above 6 miles per hour. Jogging stays below that threshold. It’s a rough distinction, of course. A lot depends on individual fitness and how your body responds to effort. That’s the advantage. You don’t have to run fast. Even a brisk walk can be excellent aerobic exercise.
Jogging, in particular, lets you work at a more moderate intensity. It’s perfect for those approaching running gradually. It’s also great for anyone who just wants to stay fit without turning every outing into a heavy workout.
In Florence, for example, the Cascine park is one of the best spots for running or brisk walking. It’s not Central Park. It’s not one of the great Parisian parks either. But it has long avenues, plenty of trees, green areas. Especially in the morning or toward evening, it feels like stepping outside the city for a moment.
And that’s part of the beauty. If you’re determined, sun, rain, snow, and wind aren’t necessarily problems. They become opportunities. See a landscape lit by sunshine. Smell the rain. Watch the snow’s pure whiteness. Or simply feel the wind caress your face.
Unlike more intense running, which requires some preparation, jogging adapts more easily. Your whole body works together: heart, breathing, muscles, circulation. Over time, endurance improves. You use oxygen more efficiently. Your metabolism benefits too. Then there’s the effect on your mind. For many, that’s the most important part.
Today we also have tools that help us understand how we’re working out. Smartwatches and similar devices track heart rate, distance, pace, workout time, and estimated calorie burn. They’re not essential. But they can be useful for knowing your body better and not overdoing it.
Before starting, dedicate at least five minutes to warming up. Heart rate and breathing should increase gradually. A brisk walk, some joint movements, and a bit of stretching help prepare your body for effort.
Stretching remains important, especially for mobility and muscle extension. You can also do it after your workout, when your body is already warm. For yoga practitioners, the Sun Salutation makes an excellent complement. It engages many areas of the body, helps mobility, and gives a pleasant sense of energy.
Another aspect that seems trivial but isn’t: shoes. They must be comfortable and suited to your walking or running style. A wrong choice can lead to problems with feet, knees, joints, and back.
Hydration matters too, but don’t overdo it. For a short or moderate outing, the main thing is starting well-hydrated. For longer routes, especially in hot weather, it helps to choose paths with water fountains or places to drink.
For those wanting to start, here’s a simple progression:
WEEK ONE — 3 OUTINGS
4 minutes of light running and 1 minute of walking. Repeat 3 times.
WEEK TWO — 3 OUTINGS
4 minutes of running and 1 minute of walking. Repeat 5 times.
WEEK THREE — 3 OUTINGS
5 minutes of running and 1 minute of walking. Repeat 5 times.
WEEK FOUR — 3 OUTINGS
7 minutes of running and 1 minute of walking. Repeat 4 times.
Then, week after week, gradually increase your running time. No rush.
Because the point isn’t running fast. It’s moving, breathing better, and feeling your body work.
Alessandro Sicuro
Brand Strategist | Photographer | Art Director | Project Manager Alessandro Sicuro Comunication
Sure-com America 