As we all are well aware how daily physical activities like exercise and workout are necessary to keep our body fit and healthy. Physical activity doesn’t need to be complicated. You can get a lot of emotional and fitness gains even by doing simple exercises. One such exercise is Walking. Walking is an excellent way to maintain and improve your overall health. Just 30 minutes of brisk walking daily can do wonders for your body. It will strengthen your bones, improve muscle power and also helps you to burn excess body fat. One advantage of Walking is unlike other exercises, it does not require any special equipment.
By Walking daily for at least 30 minutes, we can lower the risk of heart diseases, Type 2 diabetes, cancer etc. Walking is ideal for all age groups which help them to stay fit and healthy with little effort.
Here are some benefits of Daily Walking
1. Helps in Weight loss
Walking is very important for Weight control as it helps to burn calories. Adding 30 minutes of walking in your daily routine will help you to burn up to 150 calories a day. The more you walk and at a greater pace, the more calories you can burn. When walking is combined with exercise and a healthy diet, you can burn calories at an appreciable amount.
2. Improves Heart health
Walking helps you to increase your heart health. It is an important aerobic exercise will temporarily increase heart rate and blood pressure making the heart more efficient. Regular walking will decrease the risk of Heart attack and low blood pressure, lowers the cholesterol level. Various studies have show that people who walk regularly have a lower risk of developing heart related diseases.
3. Increases Alertness
Walking improves your mind’s alertness. It improves circulation and supply of sufficient oxygen to the brain making it alert. Also during walking, a chemical is released named Adrenaline which also helps in mental alertness.
4. Reduces Blood Pressure
Walking also helps you to keep your blood pressure in check. It helps to improve the blood flow thereby increasing supply of oxygen to the muscles which makes the blood vessels to relax and thus lowers the blood pressure. Walk for at least 10,000 steps per day or if this is not possible at least walk for 30-40 minutes a day.
5. Improves Bone health
Walking improves the bone density and strengthens bones. As we age, our bones become weak leading to osteoporosis, fracture etc. Walking is said to be very effective for bones, spines and hips.
6. Lowers the Risk of Diabetes
In today’s world due to sedentary lifestyle, one disease that has shown exponential rise is Diabetes. Brisk walking helps you to maintain a stable blood sugar level thereby making you less vulnerable to Diabetes. American Diabetes Association recommends a 30 minute walking at least five days a week.
7. Improves Digestion
Many studies have found that walking for at least 15-20 minutes after a meal can improve digestion and also helps in maintaining blood sugar levels. Improper Digestion will often lead to gastrointestinal diseases, constipation, colon cancer etc. Walking helps to clear glucose from blood and hence thus helps the food to move quickly through the system.
Walking when combined with daily exercise and a proper diet proves to be a great combination when your goal is to lose weight and stay healthy.
Many people believe that Walking is safer than Running as it puts minimal pressure on knees and joints. Walking will lead to fewer injuries as compared to running.
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