We all are well aware of how daily physical activities like exercise and workouts are necessary to keep our body fit and healthy. That said, physical activity doesn’t need to be complicated. You can get a lot of physical and even mental gains even by doing simple exercises. One such exercise is Walking.
Walking is an excellent way to maintain and improve your overall health. Just 30 minutes of brisk walking daily can do wonders for your body. It will strengthen your bones, improve muscle power, and also help you to burn excess body fat. One advantage of walking is: unlike other exercises, it does not require any special equipment.
By walking daily for at least 30 minutes, we can lower the risk of heart diseases, type 2 diabetes, cancer, etc. Walking is ideal for all age groups and can help them stay fit and healthy with little effort.
Here are some benefits of walking daily:
- Helps in Weight loss
Walking is very important for weight control as it helps to burn calories. Adding 30 minutes of walking in your daily routine will help you to burn up to 150 calories a day. The more you walk and at a greater pace, the more calories you can burn. When walking is combined with exercise and a healthy diet, you can burn a good amount of calories easily.
- Improves Heart Health
Walking helps you to increase your heart health. It is an important aerobic exercise that will temporarily increase heart rate and blood pressure making the heart more efficient in the long run. Regular walking decreases the risk of heart attack and low blood pressure and lowers the cholesterol levels too. Various studies have shown that people who walk regularly have a lower risk of developing heart-related diseases.
- Increases Alertness
Walking improves your mind’s alertness. It improves circulation and supply of sufficient oxygen to the brain making it alert. Also during walking, a chemical is released named Adrenaline which also helps in mental alertness.
- Reduces Blood Pressure
Walking also helps you to keep your blood pressure in check. It helps to improve the blood flow thereby increasing supply of oxygen to the muscles which makes the blood vessels to relax and thus lowers the blood pressure. Walk for at least 10,000 steps per day or if this is not possible at least walk for 30-40 minutes a day.
- Improves Bone Health
Walking improves bone density and strengthens bones in general. As we age, our bones become weak which leads to osteoporosis, fracture, etc. Walking is said to be very effective for the bones, spines,
- Lowers the Risk of Diabetes
In today’s world, due to our sedentary lifestyle, one disease that has shown exponential rise is Diabetes. Brisk walking helps you to maintain a stable blood sugar level thereby making you less vulnerable to Diabetes. American Diabetes Association recommends a 30-minute walk for at least five days a week.
- Improves Digestion
Many studies have found that walking for at least 15-20 minutes after a meal can improve digestion and it also helps in maintaining blood sugar levels. Improper digestion will often lead to gastrointestinal diseases, constipation, colon cancer, etc. Walking helps to clear glucose from the blood and thus it helps the food to move quickly through the system.
Walking when combined with daily exercise and a proper diet proves to be a great combination when your goal is to lose weight and stay healthy.
Many people believe that walking is safer than running as it puts minimal pressure on knees and joints. As a matter of fact, walking will lead to fewer injuries as compared to running.
This post is published in collaboration with Fitsapp, a home fitness training solution. If you are looking for a good fitness trainer who can train you at your home, you can visit the website Fitsapp and book a session.