Marcos Vázquez, trainer and nutrition expert: "If we don't walk, the lymphatic system, which eliminates toxins, doesn't work."

Marcos Vázquez , creator of the Fitness Revolucionario project and nutrition expert, explained on the Media Power podcast why walking is not just a basic exercise, but an essential pillar for physical and mental well-being. The trainer explained how this habit directly impacts longevity, mood, and the function of key bodily systems.

Vázquez says that one of the most important healthy habits for living longer is walking every day. According to studies, there is a direct relationship between the number of steps taken daily and a reduction in mortality.

How many steps to walk to live longer

“It's been shown that the more we walk, the longer we live, but not infinitely,” explains Vázquez. Recent studies show that going from 3,000 to 10,000 steps a day, mortality decreases considerably. However, starting at 10,000 or 12,000 steps, the benefits plateau, and no further significant improvements are detected. The body responds very clearly to this progressive increase in movement, especially when moving from low to moderate levels of physical activity.

But beyond the quantitative, walking influences key physiological mechanisms. One of them is the lymphatic system , responsible for eliminating toxins and waste from the body . “We have two systems that move fluids. The cardiovascular system, which moves blood, and the lymphatic system, which moves toxic compounds. That system doesn't have a heart; it moves by tightening muscles ,” he explains. That's why, when we walk, we contract the muscles in our legs, especially the calves , which helps the lymphatic system function properly. “If we don't walk, that system doesn't work,” he warns.

Walking benefits the nervous system and the brain

In addition to activating circulation and lymphatic drainage, walking also has effects on the brain. According to Vázquez, when we move, "we oxygenate the brain" and stimulate the production of BDNF (brain-derived neurotrophic factor), a compound that acts as neuronal fertilizer and improves neuronal function . "That's why it's normal to have better ideas, to be more creative, and to improve your mood ," she says.

In fact, he cites a study that compared brain images from a sedentary state with the same brain after walking for 20 minutes. The result was clear: brain activation is noticeably greater after that short walk. "It benefits us through all our senses," summarizes Vázquez, who points out that human beings have evolved to move, and that, within that movement, walking has always been the foundation.