10 Biggest Benefits of Walking To Improve Your Health
Walking is one of the best ways to improve and maintain your overall health. Just 45 minutes every day can increase your cardiovascular fitness, strengthen your bones, reduce excess body fat, and help to boost muscle power and endurance.
Walking is easy to do, and it does not require any special equipment or trainer to guide you about the same. Walking will also help to reduce your risk of heart disease. Physical activity does not have to be active or done for long periods in order to improve your health. A survey says that even a low level of exercise improved fitness significantly.
Walking is the easiest thing one can do, it does not require any special equipment for you or a trainer. You can do it at any time and anywhere, you can do it in your garden area, or on the terrace, or even if in the bedroom. Walking for fun and fitness not limited to walking by yourself around the local street.
There are several clubs, venues, and tactics you can use to make walking a more enjoyable and social part of your daily lifestyle. In the article we have covered some health benefits for you, hope it will help you.
How to Get Started
To start walking, all you need is the consistency that you must have to walk on a daily basis for at least a 30min. Another thing you need for walking is pair of shoes. Choose a walking route where no one disturbs your peace. Choose the route which includes the hills.
If you don’t have time to walk and need to go office in the early morning the thing you can do is park your vehicle far away from the office and cover the rest of the distance by walking. Consider walking instead of driving when you need to go nearby like to buy something which is 10 to 15 min from your home it will help you and make you fit.
Improve your Mood
Research says, walking regular walking will help to improve your mood. It will modify your nervous system in the manner you will experience a decrease in anger and hostility. Walking also helps to reduce your anxiety, depression, and negative mood. You need to aim for 30 minutes of walking to experience these benefits.
Strengthen the Heart
Walking on a daily basis for nearly 30 min can reduce your risk for coronary heart disease by about more than 20 percent. This risk will reduce more if you increase your walking time or distance you walk.
Lower your blood sugar
A study says taking a small walk after breakfast, lunch, and dinner will help to improve your blood sugar level rather than taking a 45 min long walk at another time during the day. Consider a post-meal walk regular part of your daily routine will also help to improve your health and digestion. Taking a short walk after a post-meal will help to lower your blood sugar level.
Boost Immune Function
The study says Those who walk 30 to 40 min on a daily basis had 40 percent fewer sick than the others and also lower upper respiratory tract infection overall. If they get sick the symptoms were also be lessened, this was compared to adults who were fewer. Try to walk daily if you want to experience these benefits. If you can’t go outside, try to walk on a treadmill or around an indoor mall.
Burn Calories and Lose Weight
As you continue to walk, you may notice that lose your thigh fat, even if the scale is not moving much, regular walking will help you to boost your body’s response to insulin.
Whenever you go outside in the market prefer walking or when you plan to walk outside chose hills and try this on different days also and see if you are able to beat your previous time or not. Challenge yourself to cover more than 10,000 steps daily, even if it fine to take a nap between them.
Walking daily will help to increase your metabolism and it results in weight loss by burning extra calories.
Reduce your risk of chronic disease
Walking on a daily basis will reduce your blood sugar levels and also reduce your overall risk for diabetes. Research says regular walking help to lowered blood pressure by as much as 10 points and it may also reduce the risk of stroke by 20% to 40%.
Those who are walking enough to meet the physical activity guidelines had a nearby 30 percent lower risk of cardiovascular disease as compared to those who did not walk on a regular basis.
The physical advantages of walking are quite documented. You need to walk on a daily basis for disease prevention, longer walks are keys for such. Include more than 1 hour of the long walk at least once or twice a week.
If you’re using coffee or green tea to keep your digestion system going strong add a morning walk to your routine. regular walking will magically improve your bowel movements If you walk for more than 30 minutes it will burn more than 200 calories and calories burned can lead to kg dropped.
While walking, your breathing rate can increases, causing oxygen to move faster through the bloodstream, helping to reduce waste products and improve your energy level and the strength to heal.
Lower Alzheimer’s Risk
In one of the studies, it is found that senior citizens between the ages of 71 and 93 who walked more than 30 minutes daily had half the risk of dementia and Alzheimer’s disease than those who walked less or don’t walk.
Slow Down Mental Decline
A study says women who are between 60 – 65 and older, found that age-related memory risk was lower who walked more. The women walking 30 minutes or more per day had an 18% decline in memory which is opposed to the women who walked less than 30 minutes a day.
Walking can meet daily suggested exercise for people of all ages and fitness levels. Choose the appropriate route for walking that suitable for your age and fitness level. Do some warm-up exercise before start walking to avoid injury. Always take your doctor opinion before starting a new exercise or fitness routine