Walking is one of the greatest workouts you will ever do, and it doesn’t need a lot of effort or equipment. All you need is some free time and good shoes. You can also ask your friends to join you.
Why walking is great for your health?
A 15- minute brisk walk will do wonders for your body. Experts at Mayo Clinic say that brisk walks prevent the development of heart disease, hypertension, and obesity. A brisk walk will tone your muscles and help you regulate your body weight.
How much should you walk? Go for 30 minutes to improve your health. It means you should walk about 2 miles a day.
Health benefits of regular walks
1. Weight management
Walk every day to regulate your weight. A study found that walks can help you lose weight within two months, and you are likely to lose an average of 5.5 lbs. Doctors at the National Health Service suggest that you should walk at least 30 minutes five times a week. This is your 150-minute weekly routine. If you need to achieve better results, walk for longer. If you can’t do it all at once, start with 20-minute brisk walks, and increase the time gradually.
2. A cardio workout for your heart
Walking for 30 minutes five times a week will help you lower your blood pressure, increase heart capacity and lower your risk of suffering a stroke. Walks also lower your risk of cardiovascular disease. Walk 3,000 steps within half an hour to get more benefits. Start with 10-minute walks three times a day. Use a pedometer to track your walking. Try to reach at least 3,000 steps every day.
3. Blood pressure
A 2018 study found that 60-minute brisk walks help in lowering blood pressure within a short period of time. Walk for 5 miles to regulate your blood pressure. That’s about 10,000 steps. If you can’t do it all at once, split your walking time in 3 portions (3x30mins).
4. Brain health
Walking improves cognitive health. Elderly have a lower risk of cognitive decline. Researchers suggest that you should try walking and balancing your diet.
A 30-minute walk can make you feel better as confirmed by studies. Women who walk regularly have better mood and can fight depression easily. Believe it or not, even a 10-minute walk provides great results.
Need more energy? A moderately intensive walking is the real deal for you. It’s as energizing as your regular cup of coffee. Walk 10 minutes up and down the stairs to improve your alertness and overcome the side effects of your insomnia.
According to the American Journal of Gastroenterology, walking after your meals enhances the digestion of food, easing its way out of the body. This is really helpful for diabetics. Walking improves the gastric emptying and relieves indigestion.
8. Blood glucose levels
The journal Diabetes Care released a study according to which walking is beneficial for diabetics. Walking for an hour five times a week lowers fasting blood glucose and cholesterol levels. Brisk walks regulate diabetes symptoms.
Brisk walks boost immunity. A 30-minute brisk walk increases white cell blood count and affects immune parameters positively. Obese men improve their immune response by walking for 45 minutes five times a week.
Walking is great for your overall health and delays aging. Walk for 30 minutes every day to live longer. Elderly who take walks regularly have a lower risk of stroke. Walking also lowers the risk of death caused by cardiovascular disease and cancer. Walks lower your risk by 31%. Your walking pace should actually make you slightly out of breath.
A study published in the journal Knee confirms that walking relieves knee pain within 12 weeks. Walking strengthens muscles and lowers acute knee pain. Aerobic walking programs are beneficial for both men and women with osteoarthritis.
Walking a mile a day will lower your risk of type 2 diabetes.
Walking for 3 hours a week reduces the risk of diabetes by 34%. If you can make 5,000 steps a day, increase your walking time to 7,500. You will be surprised by the effect.
13. Sleep patterns
Walking improves your sleep, and you won’t wake up at night. This will also help you burn 300 calories every day.
Walking can help you prevent cancer and improve the effect of your cancer treatment if you are already diagnosed with the disease. Brisk walks ease the side effects during cancer treatments. Walking programs offer emotional, physical and moral support to breast cancer survivors.
Walk for an hour every day to improve your cardiovascular health, especially if you are diagnosed with prostate cancer.
Useful walking tips
Weight loss – Incline walks burn more calories
Shoes – Always wear flexible and comfortable shoes with light weight and comfy cushions
Water – Drink water before you go for a walk and after you come back. If it’s hot, take your water bottle with you
Walking technique – For best results, walk at a steady pace and swing your arms freely; Keep your chin in a parallel line with the ground and look to the front
Add 15-minute walks to your daily routine by parking further from your office and home.
Walk and talk to make walking easier.
Get up and walk around your garden or office. Visit your co-workers, your partner or just feed the pet.