Fitness

Do You Know These 20 Health Benefits Of Walking Daily

Exercising has many benefits beyond weight loss, but many people skip out on workouts because they can’t seem to find the time to fit it in. Although prolonged aerobic workouts do have many positive health effects, any form of activity can help improve your overall health, even if it’s just walking for 20 minutes a day.

Whether you wake up a bit earlier, fit in a lunch break during work, or go on an evening stroll, taking a brief walk can help change many aspects of your life. If you’re looking to improve your overall well-being, consider these seven health benefits of walking everyday.

Health Benefits Of Walking

1#.Weight Control

A short brisk-paced walk is all that you need to reduce your excess calories and fats. Walking aids in balancing the excess calories gained through eating. A one-mile walk can burn up almost 100 calories of energy. Therefore, walking at least 3 to 4 km in a day, 3 times a week, can make you slimmer by a whole pound.

2#.Strengthens Your Bones

Walking regularly is highly beneficial for your bones, as it not only strengthens your bones but also minimizes the risk of osteoporosis. Various medical studies reveal that walking just 4 hours every week reduces your risk of suffering from hip fracture by 40%. So, make sure you include walking in your daily schedule. Go for a brisk walk in a park every morning.

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3#.Delays Aging & Increases Longevity

Stay young and live long with daily steps! A study reveals that individuals who walked daily for at least half an hour and do physical activities live longer than people leading sedentary lifestyles. Besides this, going for a walk daily also helps delay aging symptoms, not only the cosmetic ones like fine lines, wrinkles, but also introduces a feeling of contentment and joy, crucial factors in increasing longevity.

4#.Reduces The Risk Of Breast Cancer

Researchers already know that any kind of physical activity blunts the risk of breast cancer. But women who walked seven or more hours a week had a 14% lower risk of breast cancerthan those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.

5#.Maintain An Ideal Weight

Walking every day at a good pace helps speed up the metabolism and this in turn helps the body burn fat. The faster the pace you walk, the more calories you will burn. Walking is one of the best exercises for maintaining a healthy weight while also increasing muscle mass and tone.

6#.It Eases Joint Pain

Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.

7#.Improves Blood Circulation

Brisk walking improves blood circulation, enriches your brain with nourishing oxygen, and enhances blood supply to your heart. Improved circulation helps in regulating your blood pressure and minimizes the risk of stroke and cardiac problems. To start with, you can begin a 20 minute walk and gradually increase it to 30 or 45 minutes.

8#.Boosts Immune Function

Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

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9#.Increases Lungs’ Capacity

When you walk continuously, you breathe in more amount of oxygen than what you would have inhaled normally. As you inhale oxygen and exhale carbon dioxide in high volumes while walking, it increases the capacity of your lungs significantly. This boosts your stamina and efficiency and refreshes your mind and body. Simply go for a medium-paced walk for 1 hour daily.

10#.Better physical Fitness

Walking is a great form of cardio exercise that doesn’t require sweating it out at the gym. If you walk fast enough to raise your heart rate, temperature and breathing, you can still reap the same kind of rewards as a run on the treadmill. After a while, you’ll find that you don’t feel as worn out when you arrive at work and can burn more energy than when you commute on public transport.

11#.Boost energy levels

A brisk walk provides us with the best source of natural energy. It boosts circulation and increases oxygen supply to each and every cell in the body, helping you feel more alert and alive. Regular walking should mean you sleep better too. It also serves to bring stiff joints back to life and ease muscle tension. We can all feel sluggish at times, but you can help break that cycle through walking.

12#.Lower Risk Of Heart Disease

Walking is an aerobic activity, which means it can have a positive impact on your heart. Walking for 20 minutes a day may reduce your risk of heart attack and stroke by eight percent, while walking for 40 minutes a day lowers it by 18 to 20 percent.

13#.Promotes Smooth Digestion

Many individuals have reported heightened sense of relief in digestive problems including bloating, diarrhea, gastrointestinal discomfort when they went out for a 30 to 45 minutes walk daily. A slow after dinner walk is a good practice to initiate for your digestive problems.

14#.Uplifts Your Mood

Numerous scientific studies have proved that walking can elevate your mood, reduce your stress levels, and prevent depression. Whenever you would feel depressed, just go for a walk outdoors in fresh air and feel the difference.

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15#.Improve Brain Functioning

Walking has mental benefits as well. One study found that people who walk 40 minutes a day three times a week have larger a hippocampus, the area of the brain responsible for memory and learning. Walking daily can also lower your risk of dementia.

16#.Prevent Vericose Veins

No one enjoys when a pesky vericose vein pops up, but you can help prevent them by spending part of your day walking. Exercise improves blood flow as well as keeps the legs strong, which helps prevent formation. However, be wary of running, which can actually make vericose veins worse.

17#.Prevents osteoporosis

By walking every day, we stimulate and strengthen bones to increase bone density. This healthy form of exercise is especially recommended for women, and it also promotes joint health to help prevent problems like arthritis.

17#.Lower Blood Pressure And Cholesterol

The National Walkers’ Health study, published in 2013, found that walking reduced a person’s risk of high blood pressure and high cholesterol by about 7 percent, thereby reducing the risk of heart disease.

19#.Lower Fasting Blood Sugar (Glucose)

Higher blood glucose levels are a risk factor for diabetes, and the National Walkers’ Health Study also found that walkers had a 12 percent lower risk of diabetes.

20#.Vitamin D

Getting out and about in daylight can boost natural levels of vitamin D, a nutrient that’s hard to get from food, but one we can synthesise from exposure to sunlight. And vitamin D is a nutrient that plays a big role in everything from bone health to immunity.

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