Walking is a weight-bearing aerobic exercise. There are countless health benefits of walking for people of all ages. It is an effective way to stay healthy and prevent certain chronic diseases.
Walking for at least 30 minutes a day is the most recommended exercise. All you need is a pair of running shoes and no extra effort.
It is a great form of physical activity for overweight or old persons. Walking is a low-intensity exercise that can be done for a longer period.
While walking, you do not have to worry about the risks associated with other high-intensity exercises. Moreover, it effectively boosts your metabolism and lowers your blood pressure.
Even the minimum volume of walking per week, such as 75 to 85 minutes, improves your fitness level significantly as compared to the other people who do not exercise at all. Thus, including walking into your daily life is a lot easier.
There are numerous strategies you can adapt to make walking enjoyable for you and perhaps even make it a social part of your healthy lifestyle.
Walking For 30 Minutes A Day
Walking has also been proven to improve your mood effectively. Although it also depends upon how fast and how far you walk, more importantly, how frequently you walk.
Health Benefits Of Walking
There are countless reasons to try walking as an exercise.
Furthermore, there are many studies based on scientific research to support the health benefits of walking when it comes to adding it to your daily life routine.
Walking decreases your risk of stroke and even lowers your risk of death up to 39 percent.
What a better reason you could think of when walking as an exercise is proven to increase your quality of life.
To maximize the health benefits of walking, try walking for 30 minutes a day or try moderate-intensity walks three times a week.
You can also break your walking sessions into 10 minutes of walk (x3).
1. Enhances Your Mood
Like other aerobic exercises, walking is most beneficial as it increases the productivity of neurotransmitters in the brain that aids in enhancing your mood.
Walking improves your mood by boosting blood circulation in your body. Also, it reduces your stress level by decreasing the production of stress hormones.
On the other hand, walking also boosts your self-esteem and reduces the symptoms of social withdrawal.
Recent studies show that walking as an exercise improves your nervous system, decreasing anger, and hostility.
You can make your walks enjoyable and social with a partner, a neighbor, or a good friend. It will make you feel comfortable, connected socially, and boosts your self-esteem.
Studies reveal that an average person who walks for 150 to 200 minutes every week experiences heightened energy levels, improved emotional health, and socially more connected.
2. Extends Your Lifespan
Walking at a fast pace (minimum 4 miles per hour) can extend your lifespan.
Walking as an exercise extends your lifespan and improves it as well. You will be more energetic throughout the day.
It allows you to stay socially connected with others and provides emotional support, which is very beneficial for a long lifespan.
Numerous studies prove that walking as an exercise reduces overall causes of death by up to 24% by preventing cardiovascular diseases and cancer.
Moreover, another study shows that walking approximately 3 hours a week reduces your risk of premature death by 11% compared to those who do little or no exercise.
Therefore, an average person who practices walking as an exercise for at least three times a week is four times less likely to die earlier than those who practice little or no exercise.
3. Burn More Calories
Walking is one of the most effective and inexpensive ways to burn more calories and lose weight.
If losing weight is your primary concern, then walking as an exercise is your best option.
Walking kick-starts your metabolism. Your body tends to keep on burning calories even after your walk session is over.
To add intervals into your walking warm-up for 3-4 minutes first. Try spending the next 20-25 minutes switching between 1 minute of walking at a faster pace and 1 minute of walking at a moderate pace.
Afterward, you are done spare your body 2-3 minutes to cool down.
Either it is about losing weight or maintaining weight, walking aids effectively in both scenarios.
Although your actual calorie burn depends upon several factors including but not limited to your walking pace, distance covered, and your current weight. Feel free to keep a check on your calorie burn afterward with the help of a calorie calculator.
4. Boosts Immune System
Walking at a moderate pace for 30-40 minutes regularly can increase the production of immunity cells in your body.
Therefore, health professionals recommend walking at-least 20-25 minutes a day as this decreases your risk of getting sick by 45%.
High-intensity interval walking boosts immune function even in old age people. It is very beneficial for patients to join related diseases such as rheumatoid arthritis.
Recent studies reveal that by walking as an exercise daily, you can reduce your chances of getting cold or flu per year.
Numerous doctors report that walking supports your immune system by strengthening your white blood cells and antibodies.
Another study on sedentary adults revealed that people who walk for at least 30 minutes per day had 45% fewer sick days, including fewer respiratory tract infections. Moreover, their symptoms were also mild when they got sick.
The key to experiencing these health benefits is to include walking as an exercise in your daily life routine.
However, if you live in a cold climate, you can try walking indoors or on a treadmill.
5. Eases Joint Pain & Strengthens Your Bones
One of the most exciting and important health benefits of walking is that it strengthens your bone density.
If you have stronger and healthy bones, you are more likely to avoid osteoporosis and several other problems like fractures or spine shrinkage.
Thus, the best way to keep your bones strong and healthy is by walking for at least 30 minutes daily.
Walking regularly aids in making your bones stronger by refining lubrication and toning your muscles.
It also improves your range of motion and mobility because, during walking, blood circulates to the body’s tense areas and strengthens your joints’joints’ muscles.
Research shows that walking for at least 10 minutes a day or at least 40 minutes a week can prevent disability and arthritis pain.
Since bone density changes very slow, it will be difficult to notice any change in the short period.
Recent studies reveal that walking helps in reducing hip fracture risk. More volume of walking and a faster pace is linked to decrease hip fracture risk up to 40-60%.