What Are the Benefits of Walking?
Walking offers numerous health benefits to people of all ages and fitness levels. It may also help prevent certain diseases and even prolong your life.
Walking is free to do and easy to fit into your daily routine. All you would like to start out walking may be a sturdy pair of walking shoes.
Read on to find out about a number of the advantages of walking.
Walking can help you burn calories. Burning calories can help you maintain or lose weight.
Your actual calorie burn will depend upon several factors, including:
Ø walking speed
Ø distance covered
Ø terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
Ø your weight
Strengthen the heart
Walking a minimum of half-hour each day , five days every week can reduce your risk for coronary heart condition by about 19 percentTrusted Source. And your risk may reduce even more once you increase the duration or distance you walk per day.
Can help lower your blood sugar
Taking a short walk after eating may help lower your blood sugar.
A small study found that taking a 15-minute walk 3 times each day (after breakfast, lunch, and dinner) improved blood glucose levels quite taking a 45-minute walk at another point during the day.
More research is needed to confirm these findings, though.
Consider making a post-meal walk a daily a part of your routine. It also can assist you fit exercise in throughout the day.
Eases joint pain
Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.
Walking can also provide benefits for people living with arthritis, like reducing pain. And walking 5 to six miles every week can also help prevent arthritis.
Boosts immune function
Walking may reduce your risk for developing a chilly or the flu.
One study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes each day had 43 percent fewer sick days and fewer upper tract infections overall.
Their symptoms were also lessened if they did get sick. That was compared to adults in the study who were sedentary.
Try to get during a daily walk to experience these benefits. If you reside during a cold climate, you'll attempt to walk on a treadmill or around an inside mall.
Boost your energy
Going for a walk when you’re tired could also be a simpler energy boost than grabbing a cup of coffee.
Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.
Improve your mood
Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, and a negative mood. It also can boost self-esteem and reduce symptoms of social withdrawal.
To experience these benefits, aim for half-hour of brisk walking or other moderate intensity exercise three days every week . You can also break it up into three 10-minute walks.
Extend your life
Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.
But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent. The study checked out the association of walking at a faster pace with factors like overall causes of death, disorder , and death from cancer.
Tone your legs
Walking can strengthen the muscles in your legs. To build up more strength, enter a hilly area or on a treadmill with an incline. Or find routes with stairs.
Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.
Walking may help clear your head and assist you think creatively.
A study that included four experiments compared people trying to consider new ideas while they were walking or sitting. Researchers found participants did better while walking, particularly while walking outdoors.
The researchers concluded that walking exposes a free flow of ideas and may be a simple thanks to increase creativity and obtain physical activity at an equivalent time.
Try to initiate a walking meeting with your colleagues the next time you’re stuck on a problem at work.
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