Walking is the most undervalued exercise. Here, we’re not talking about a gentle stroll you take to catch a breath of fresh air. Rather, we’re talking about walking at a significant pace to impact your health and wellness. Ideally, walking at a pace of 100 steps per minute is considered the best way to boost your body’s metabolic rate. This can, however, vary from one person to another depending on their overall health and fitness levels.
In this article, we are going to talk about the benefits of walking and how you can incorporate this practice into your daily routine.
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Benefits of Walking: Walk Your Way to Improved Health!
1. Walking boosts your body’s immune function.
A study found that people who walked five days a week for at least 20 minutes fell sick less often compared to those who worked out only once a week or not at all. Moreover, if at all these people get sick, their symptoms are not very intense, and they recover sooner. So, take some time out to walk regularly if you want to protect yourself during the cold and flu season.
2. It eases joint pain.
Joint pain can be quite troublesome for people with arthritis. Thankfully, a simple exercise such as walking is quite beneficial to ease joint pain and strengthen the muscles in the body. It promotes lubrication by helping synovial fluid circulate within the joints, allowing the joints to receive adequate nutrients and oxygen for proper functioning. This is one of the most important benefits of walking and this is why everyone should walk at least 20 minutes every day.
3. It helps keep a check on sugar cravings.
If you’re someone who craves sweets in stressful situations, then walking can come to your rescue to break this habit of yours. A few studies have established that taking a walk for as little as 15 minutes regularly, can significantly reduce your sugar cravings and save you from consuming those extra calories, which can lead to unwanted weight gain.
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4. It helps build muscle strength and stamina.
Walking can build the strength of your leg muscles as well as improve your overall stamina. Walking daily can tone your leg muscles and prepare them for more challenging paths, such as areas with inclines. The more you walk, the more stamina you have to cross hilly regions or take a flight of stairs.
5. It lowers blood sugar levels.
Walking can also save you from the risk of developing type 2 diabetes. It is equally beneficial for those who already have this condition. Walking for merely 15 minutes after every meal can help lower sugar levels, which would otherwise remain high.
6. It reduces the risk of heart disease and improves your heart health.
Taking care of your heart is crucial if you want to steer clear of developing cardiovascular diseases. Luckily, improving your heart health is possible if you walk for at least 30 minutes, five times a week. Walking strengthens your heart muscles and reduces unhealthy LDL cholesterol in the body. It also keeps your blood pressure in a healthy range, protecting you from developing hypertension.
7. It helps in weight loss.
The next on the list of benefits of walking is its effectiveness in promoting weight loss. When you walk, you burn calories. Shedding off calories through walking can help you remain in a healthy weight range and keep you away from unnecessary weight gain.
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8. It elevates your mood and boosts your energy levels.
Whenever you feel low, try taking a stroll outside, preferably somewhere with greenery around. Even a quick walk in nature can lift your mood and give you the much-needed boost to carry on with your day. You will also experience more energy as walking will increase the blood flow and oxygen levels in your body.
9. It supports a long and healthy life.
Wishing for a long, healthy life? Then don’t miss out benefits of walking by completing your daily walking target. Research reveals that indulging in brisk walking for anywhere between 10 minutes and under 60 minutes every week can lower the chances of death by 18%. And if you manage to walk for the suggested 150 minutes per week, you can lower this risk further. Isn’t this a good enough reason to start walking today?
10. It helps you sleep better.
You must have noticed that on days when you work out, you are more likely to sleep better. This is because any form of aerobic activity stimulates the optimal synthesis of sleep hormone called melatonin. So, by adding moderate-intensity walking to your fitness regimen, you can improve your sleep quality and likely enjoy a peaceful and restful sleep.
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11. It helps reduce stress.
The positive aspect of aerobic exercise such as walking is that, in addition to looking after your heart health, it also takes care of your mental health. Walking reduces stress hormones like cortisol and adrenaline in the body and promotes the release of happy hormones known as endorphins. These relieve your overall stress and help you relax and feel better.
12. It supports your digestive system.
Lastly, walking can keep your bowel movements regular. So, if you have a sedentary lifestyle and also suffer from constipation, you can benefit from getting your body to move throughout the day. Is it not possible to go for long walks? Try taking small 10-minute walks at different times of the day to stimulate bowel movements and ease constipation.
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Establishing a daily walking regimen
Getting into the habit of walking is not so difficult. If you are a complete beginner, you can start by walking 5 minutes every day for a week and gradually add another five minutes to your routine every week until you reach the recommended 30 minutes of walking, at least five days a week. You can also work on increasing your speed (aim for a moderate-intensity walk) while increasing your walking time gradually.
Also, even though 10,000 steps are considered ideal to derive the health benefits of walking, don’t worry if you cannot achieve that daily goal yet. Your body will still benefit from any amount of walking you can manage at the moment. Just keep going, and you will soon reach your ultimate walking goal.
In conclusion
Walking is a great low-cost, moderate-intensity workout for people of all ages. Walking regularly can improve your heart health, regulate blood sugar levels, and help you remain energetic throughout the day. It can also reduce your stress levels and help you sleep well. And that’s not all. Several other benefits of walking help you live a fit and healthy life. So, what are you waiting for? Grab a pair of comfortable walking shoes and get started with your fitness journey now!
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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