You suffer from joint pain, heart problems, stress, depression or obesity? Because, according to the journal “Medicine and science in sports and training, walking helps reduce the risk of all chronic diseases. In fact, most professionals health practitioners would prefer a quick walk on foot run as this is a low-stress exercise that spares the heart and joints.
Read on and you will find out 20 properties how walking affects health, if you do it daily – and forward, it doesn’t matter, 8 to you or 80!
- Why daily walking is good for your health
- 1. Strengthens heart health
- 2. Promotes weight loss
- 3. Regulates blood pressure
- 4. Fights cancer
- 5. Improves blood circulation
- 6. Reduces the risk of diabetes
- 7. Strengthens bones
- 8. Strengthens muscles
- 9. Improves digestion
- 10. Enhances immunity
- 11. Prevents dementia
- 12. Increases lung capacity
- 13. Slows down aging
- 14. Helps Vitamin D Production
- 15. Relieves stress
- 16. Cheers up
- 17. Improves memory
- 18. Increases productivity
- 19. Gives a creative impetus
- 20. Helps make new friends
- What do you need to start walking?
- How to keep motivation for walking?
- Useful Tips
- Why daily walking is good for your health
- 1. Strengthens heart health
- 2. Promotes weight loss
- 3. Regulates blood pressure
- 4. Fights cancer
- 5. Improves blood circulation
- 6. Reduces the risk of diabetes
- 7. Strengthens bones
- 8. Strengthens muscles
- 9. Improves digestion
- 10. Enhances immunity
- 11. Prevents dementia
- 12. Increases lung capacity
- 13. Slows down aging
- 14. Helps Vitamin D Production
- 15. Relieves stress
- 16. Cheers up
- 17. Improves memory
- 18. Increases productivity
- 19. Gives a creative impetus
- 20. Helps make new friends
- What do you need to start walking?
- How to keep motivation for walking?
- Useful Tips
Why daily walking is good for your health
1) 45 minutes of walking can help strengthen and tone muscles legs and back and prevent muscle loss 2) 30 minutes daily walking can help you lose weight, improve metabolism substances and gain lean muscle mass 3) 30 minutes interval cardio can help lower your blood pressure and save you from shortness of breath
1. Strengthens heart health
Walking helps improve heart health. Irish scientists report that walking is the best exercise for individuals, leading a sedentary lifestyle, especially for adults, to lower risk of heart and vascular diseases. In another study, published in the Journal of the American Geriatric Society, scientists have confirmed that men and women 65 years and older who walked at least 4 hours a week, were less at risk cardiovascular disease. So don’t forget to walk at least 4 hours a week to stroke and other heart troubles bypassed you.
2. Promotes weight loss
Walking is a great exercise to lose weight; it’s so much effective, which is hard to imagine. American scientists have flashed an experiment in which obese patients went around with a friend (a concept called the “pedestrian bus”) there, where they usually traveled around the city by public transport. After 8 weeks, weight measurements were taken, and it turned out that more than 50% participants dropped an average of 5 pounds. Maybe you too it seems like a good idea to go somewhere back and forth instead of having to get in the car.
3. Regulates blood pressure
Walking can also lower blood pressure. Researchers from Wakayama Medical University, Japan, conducted an experiment with involving individuals with moderate hypertension, in which 83 patients in For 12 weeks they made 10,000 steps every day. End 12 weeks they had a significant decrease in blood pressure, as well as improved stamina. Even if 10,000 steps per day you can’t do it, walk at least 60 minutes every day, and it’s by all means will benefit your pressure.
Learn more about lowering blood pressure at home. without the use of pharmacy drugs.
4. Fights cancer
Cancer has taken more than a million lives. One cause of cancer is sedentary. lifestyle, and here walking can help you. Scientists have found going out for a walk daily, you can reduce body weight and remove several kg of fat, thereby reducing the risk of cancer. It turned out that doubting whether walking was useful to those who undergoing cancer treatment, not worth it, as it alleviates side effects chemotherapy effects. It can also reduce the risk of illness. breast cancer.
5. Improves blood circulation
Believe it or not, walking can make you smarter by providing the brain with the necessary amount of oxygen and glucose, which will help him function better. It also lowers the level. LDL cholesterol, which clogs the arteries, thereby increasing risk of stroke. This improves blood circulation, functioning of the brain and cells.
6. Reduces the risk of diabetes
A sedentary lifestyle leads to an exponential growth of one of the most common diseases are diabetes. People suffering from type 2 diabetes, scientists recommend performing from 3,000 to 7,500 steps per day, as well as less sitting and overall being more active. Walking everyday can help control your sugar levels. blood, and this, in turn, prevent the development of diabetes 2nd type.
7. Strengthens bones
Bones become more fragile with age. However, there are good news: daily walks can help you strengthen them. This low-stress exercise prevents weight loss. bone tissue, thus reducing the risk of osteoporosis, fractures and injuries. Since bones are the foundation of the body, stronger and more healthy bones mean good posture, stamina and balance. Walking is also able to prevent arthritis and relieve concomitant pains.
8. Strengthens muscles
With age, a person loses not only in bone, but also in muscle mass. And here, too, walking can help you, because it strengthens and tones up muscles, and also interferes with loss of muscle bulk. Regular walks can strengthen the muscles of your legs and back.
9. Improves digestion
Poor digestion can lead to discomfort intestines, bloating, constipation, diarrhea, and even colorectal cancer guts. Therefore, it is very important to maintain digestive the system is fine. To do this, you need not only to develop healthy gastronomic habits, drink more water, but also walk regularly. Walking after eating is wonderful. She will help you lose weight and also contribute to the digestion of food.
10. Enhances immunity
The body’s immune system should always be healthy function to fight infections, diseases and death. Walking is a great way to strengthen your immune system. If you will walk at least 30 minutes a day, this can help boost your immune cells, such as, for example, B cells, T cells and natural killers. This stimulates faster production of white blood cells. Taurus, which allows the body to recover faster.
11. Prevents dementia
Dementia or dementia is a neurological condition, characterized by a gradual loss of memory and cognitive function. Over time, it may make it impossible to do household chores. and make completely dependent on others. Daily walks in medium pace can help prevent dementia, improve memory and make an older person more confident.
12. Increases lung capacity
Walking can also increase lung capacity. On a walk you inhale more oxygen compared to dormancy. This increased oxygen and carbon dioxide metabolism can affect lung capacity, which also contributes to stamina and ability to perform physical exercises. The best thing about it all is you You don’t even need to run for this. Just go on average pace of 60 minutes (intermittently, of course!).
13. Slows down aging
A study of 17,000 Harvard graduates found that students who walked for at least 30 minutes each day, lived longer than those who led a sedentary lifestyle. Walking sometimes associated with activation of the telomerase enzyme, which responsible for maintaining the integrity of DNA, and is an important factor in the course of aging, but walking in any case is beneficial affect all problems associated with age-related changes in the body.
14. Helps Vitamin D Production
Walking in the morning is a great opportunity for the body. develop vitamin D. It is very important for strong bones, prevents cancer, multiple sclerosis and type 1 diabetes. So that the best way to recharge them is to go out and walk 10-15 minutes under the morning sun, not worrying that the body will be inflicted harm.
More on what Vitamin Di is for get it in sufficient quantity.
15. Relieves stress
Walking can help reduce stress by improving blood circulation, which in turn will provide cells with oxygen and nutrients. It also stimulates nerve receptors. system and reduces the production of stress hormones. Measured breathing while walking will also help you deal with the excitement.
16. Cheers up
In several scientific studies, scientists have spoken out in favor of thoughts that physical activity can help prevent depressed. Walking is highly recommended by doctors and psychiatrists. as a way to cheer up. So if you feel depressed or sad, take a walk, breathe fresh air, Understand how useful it is and you will feel better.
17. Improves memory
Japanese scientists have found that walks have a beneficial effect on memory status of elderly patients. Exercise helps increase the size of the hippocampus, while a sedentary lifestyle reduces it, which leads to memory loss. Try to walk every day, it will greatly improve your memory.
18. Increases productivity
Regular walks can also make you more active and energetic. This, in turn, can increase your productivity. Walking is good for everything, be it school, work, memory, flexibility or reaction to various stimuli – all this will change for the better.
19. Gives a creative impetus
Walking can help you with creative stagnation. They are calm the nerves and relax the brain. When you walk, you are not deadlines and the need to cater to someone’s expectations are dominating. it helps to start thinking strategically and put everything in order. So if you are stuck with some kind of problem, take a walk!
20. Helps make new friends
Walking can help you find new friends, and possibly new friends that will inspire you to walk every day, because you will want to meet them again. You You can also go to social events. By the end of the day you You will be charged with positive energy and peace.
From this list it’s clear why walking is useful, it can strengthen your health in many ways, but what preparations Need to do to start daily walks? let’s find out what might come in handy.
What do you need to start walking?
To start walking, you need a few basic things. Here list:
- Walking shoes
- Comfortable clothes
- Bottle of water and energy bar for long lasting walks
- If you decide to go to the office on foot, put on an office clothes and a pair of comfortable shoes that you can change into work.
- Raincoat
- Motivation – absolutely necessary at least in the first 5 days.
Below you will learn how to stay motivated for daily walking. high-level walks.
How to keep motivation for walking?
- Ask a friend to join you in your new lesson.
- Walk the dog in the morning or evening.
- Have a walk together with family or friends in the evening or After dinner.
- Walk to the nearest store or cafe.
- Think about how much money you can save if you to walk.
- Use the planner to determine the best route for walks, measure heart pressure, calories burned, use a pedometer, etc.
- Explore different routes every day.
- Join a group of people involved in walking.
- Go hiking.
- Go to social events.
Useful Tips
If you are new to walking, overcome long distances immediately it will be hard. Therefore, break the walk into stages. Start at 10 minutes every day. Gradually increase their duration to 30 minutes. Then you can walk 30 minutes in the afternoon and 30 minutes in the evening. You should also gradually increase the walking speed. When get comfortable, try to walk at least 10,000 steps per day. If need, take breaks in the process. And of course do not forget drink water. Here you will find out how much water you need to drink each. day to maintain health.
Now that we have made it easy for you by telling which the benefits of walking every day and all the health benefits all you need is to go for a walk, to support motivation: put on comfortable shoes and go outside, it’s it will be much more useful than sitting at home and watching TV. Good luck!