Everyone knows that walking is good for our health, but when we read these 16 benefits of walking, we will be amazed at how important a little daily exercise can be for our life. So grab sneakers and walk!!!
Benefits Of Walking Every Day
Walking is free. It’s easy to do and joint-friendly. It is also easy to assimilate into our daily practice. It is undoubtedly that walking is good for our health.
Walking offers numerous health benefits to people of all ages and physical conditions.
The benefits of walking are more than we can imagine:
1. Reduces The Risk Of Being Hypertensive
It lessens the blood pressure values in patients suffering from hypertension.
2. Produces Favorable Effects On Cholesterol
Regular walking can help lower LDL cholesterol, helping us lose weight and reduce our stress.
3. It Can Help Prevent The Beginning Of Diabetes
People who are not physically active are more prone to get diabetes because of their inability to burn the sugar they consume. For the same reason, regularly walking will make our body process this substance faster and thus prevent suffering from this evil.
Going for a short walk after taking food can help lower our blood sugar levels.
A small study revealed that going for a ‘fifteen minutes walk’ three times a day after breakfast, lunch, and dinner will improve blood sugar levels when compared to ‘more than taking a forty-five minutes’ walk at another time of day.
However, we need more research to confirm the said results.
Consider including a walk after meals in our routine. It can also help us exercise throughout the day.
4. It Can Improve Sexual Life
Sex and exercise go hand in hand. As per the study conducted on women aged between 45 and 55, reported not only more sexual desire but also greater sexual satisfaction in those who exercised, and went for walking.
5. Increases The Levels Of Vitamin D
Walking in daylight increases the level of Vitamin D in the body. The said nutrient is difficult for us to gain from food, but we can synthesize it through exposure to sunlight.
‘Vitamin-D’ plays a very significant function in everything from bone health to immune system health.
While it’s true that protecting ourselves from the rays of the sun is important, experts agree that exposing our skin to the sun, often but without burning it, will help make enough vitamin D.
6. Helps Lose Weight
Walking helps us burn the calories in the body. In turn, it burns calories and helps us to keep standard weight or weight loss.
Our actual calorie burn will depend on several factors, including:
- walking speed.
- The distance traveled.
- Terrain (we’ll burn more calories walking uphill than on a flat surface).
- Our weight
Walking for 40 to 45 minutes at a stretch, it will begin to burn the deposited fat within 20 to 25 minutes after starting the walk. Walking at a moderate pace for 30 – 60 minutes burns stored fat and builds muscle, increasing our metabolism.
A study ensures that the walking benefits increase in women over 50 years of age.
We can determine our actual calorie intake using a calorie calculator.
7. Increase Our Energy
Going for a walk when we’re tired can be a more effective boost than having a cup of coffee.
Walking increases the flow of oxygen in human beings. It can also increase the level of cortisol, epinephrine, and norepinephrine levels. These are the hormones that help raise energy levels.
8. Helps To Take Less Medication
People with depression manage to improve their mood due to walking for half an hour. Walking for half an hour reduces negative thoughts, anger, tension, and fatigue. Some of the studies have revealed that exercise favors the results of antidepressant medications.
Walking can also benefit people who have arthritis and helps in reducing pain. Further, we can prevent arthritis through walking ‘5 to 6’ miles a week.
9. May Improve Circulation
Doing exercises for our lower extremities will get better circulation of our body. In this way, we can prevent the appearance of varicose veins and keep our body’s organs in good condition.
10. Tones Legs, Buttocks, And Abs
Please note that a brisk walk can help strengthen and shape our legs, giving definition to our calves, quads, and hamstrings and lifting our glutes.
Now, suppose we pay attention to our posture while walking. In that case, we can also tone our abs and gradually reduce our waistline.
11. Walking Is Good For Our Bones And Joints
We stimulate and strengthen the bones by walking daily, increasing bone density.
Walking can help protect our joints, including our knees and hips. It helps to support the joints by lubricating and strengthening the muscles.
We can also alternate walking with other cross-training activities like cycling or jogging. We can also perform resistance exercises like squats or leg curls to tone further and strengthen our muscles.
12. Lengthen Our Life
Walking at a faster pace could lengthen our life. One study found that walking at a medium pace compared to a slow pace led to a 20% reduced risk of overall death.
However, walking at a fast pace of at least 6 KMPH lessened the risk by 24%. The study focused on the ‘association of walking’ faster with factors such as overall causes of death, cardiovascular disease, and death from cancer.
13. May Help Support Immune Function
We can also condense the risk of getting a cold or the flu through walking.
In a study where considered 1,000 adults during the flu season, the results were very clear about the impact. Those who walked at a moderate pace between ’30 and 45′ minutes a day got forty-three percent of lesser sick days and fewer upper respiratory tract infections by and large.
Their symptoms also lessened if they got sick. It compared this to adults in the study who were sedentary.
Try walking daily to experience these benefits. If we make our living in cold climatic conditions, we can try walking on a treadmill or indoors.
14. Strengthens The Heart
It is true that ‘walking at least 30 minutes five days a week’ can down the danger of coronary heart disease by about 19%. And it can further reduce the risk by increasing the duration or distance walked per day.
15. Improve Our Mood
A walk is a solution for this. It can help our mental health because it relaxes, clears the mind, reduces stress, and even causes us to cure insomnia. It is a more natural exercise that should not give so much energy.
To experience these benefits, try doing 30 minutes of brisk walking or other moderate-intensity exercises three days a week. We can also break it up into three 10-minute walks.
16. Walking Is Good For Our Brain
Also, walking improves Cognitive function with a daily walk.
In particular, the elderly reduce the risk of complications in the cerebral vessels, reducing the chances of senile dementia, among other diseases.
Generally, it picks up concentration and lessens the chances of having memory problems in the future.