An apple a day keeps the doctor away, and there’s a lot of truth to that (an apple a day of your choice (for us, it’s pink girl) (a healthy diet with other fruits and vegetables (instead of an afterthought) a day of eating chips and processed foods).
But what if there was one thing most of us could do that was easy, free, didn’t require any fancy equipment, was fun, and could be done alone or in a group? What if it mentions free? ? What if this amazing thing promised to help us stay physically and mentally healthy and extend our lives? Let’s buy it all, bottle it up and become a millionaire, shall we?
Well, regular healthy walking is one of the best things we can do for our health and we only need to devote half an hour to it every day. Here are the top 10 benefits of daily walking…
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- Burn calories without even realizing it
When we think of burning calories, it’s easy to think of working up a sweat at the gym or hitting the tracks. Although intense workouts like these are very effective in burning calories, they are not the only solution to get rid of the extra calories we eat. Whether you want to lose weight or focus on your calorie intake, the science behind weight loss or maintenance is simple: We need to burn more calories than we consume.
Our bodies use the calories we consume to fuel all of our bodily functions, including digestion, breathing, movement, and brain power (we burn calories while we sleep!). But if we really want to burn more calories, we need to move more (and eat less, but this is all subjective and depends on our metabolism and energy needs; if we take some time) . to burn more calories). Greater demands are placed on our bodies when exercising or doing manual work (or an energetic child, for example).
What better way to get moving than a brisk walk? The number of calories you burn while running depends on how fast you run, how far you run, and where you run. Walking uphill or on uneven or rocky terrain burns more calories than walking on a flat surface. Use the calorie calculator to find out how many calories you burn during your daily walk. If you have a smartwatch, it will tell you what you’re burning, as well as your speed and distance.
2. Improve your heart health
Besides burning calories (and fat), a brisk 30-minute walk every day can help keep your heart healthy. In fact, any form of aerobic exercise stimulates blood flow by making the heart pump faster, thereby lowering blood pressure. High blood pressure is harmful to the heart and is one of the indicators of heart disease.
In fact, scientific research suggests that brisk walking for 30 minutes at least five times a week can reduce the risk of coronary heart disease by 19%. And another benefit is that the more you walk and the faster you move, the lower your risk of coronary heart disease (to some extent, taking into account other health and lifestyle factors such as diet, alcohol, smoking and stress). .
So if walking is on the prescription, we should all recommend it. (But since that’s not the case, we should all put on our walking shoes and do it anyway!)
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- Walk towards ultra-toned legs
Walking actually involves your entire body, instead of contracting your abdominal muscles, you walk with your head in a neutral position, your shoulders relaxed, and your arms bent at the elbows. Your page
But, surprisingly, it does a lot of work for our legs, and the faster we walk, the better our speed gets. Plus, the more we climb inclines, climb stairs, or walk on rocky terrain, the better. Even walking on a sandy beach will give your leg muscles a great workout. (But be careful not to overdo it if you’re a little shaky; in that case, it’s always beneficial to maintain flat surfaces and a pace you’re comfortable with.)
If you want to tone your legs even more, try adding some squats and lunges before each walk, or use the elliptical machine or stair stepper at the gym (or your home gym, or just go up and down your own stairs. Don’t bother the neighbors!)
- Lower your blood sugar levels
High blood sugar levels can lead to metabolic syndrome or prediabetes, which leads to type 2 diabetes, and type 2 diabetes can lead to other health problems, such as vision problems, heart disease, poor circulation, and erectile dysfunction in men. So it makes sense to do everything we can to keep our blood sugar levels from rising dangerously high.
This can be achieved by eating a diet rich in fruits, vegetables, lean protein sources, healthy fats and whole grains. But another important factor is exercise.
Studies have shown that taking a 15-minute brisk walk after eating three main meals a day can reduce meal-induced blood sugar spikes, especially carbohydrate-rich meals. Even if you can’t reasonably take three short walks a day, even a half-hour walk after a major meal can help control blood sugar.
- Avoid those pesky joint pains
If you have joint pain, exercise may be low on your priority list. Honestly, why wouldn’t you? If you’re already in pain or feeling stiff and uncomfortable, why do exercises that make you stiff and uncomfortable?
What if we told you that walking actually relieves joint pain and other discomforts? Walking (at your own pace) helps strengthen the muscles that support your lower body, from your feet and ankles to your hips.
Strong muscles support strong ligaments and tendons that hold our joints and bones together, putting less stress on the throat and neck joints. (If you have a medical condition that causes chronic pain, or you’re just not sure, talk to your GP or other medical professional before starting any new exercise to make sure you’re doing it right. The best way. Body for you.)
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- Support your immune system
Our immune system is our natural defense system against invading pathogens that make us sick. This complex system of cells, chemicals, tissues and organs acts as our biological army, constantly seeking out and destroying our invaders. Because our immune system is strong, we are more protected and less likely to catch colds, flu or stomach aches.
Studies show that people who walk at a moderate pace for at least half an hour every day have a nearly 50% lower risk of upper respiratory infections. When these people are exposed to cold and flu viruses, their symptoms are less severe and milder than those with a sedentary lifestyle.
How to reap the benefits of walking every day? Who wants a cold or flu anyway?
- Increase your energy levels
How many times have you woken up, had coffee and a high-carb breakfast, and a few hours later still feel lethargic? The body breaks down carbohydrates into their building blocks (sugar) while breaking them down during digestion, which is great for boosting energy levels, but only in the short term.
Then we had a coffee break at 11 am. I am. And we need more sugar, then we 3 o’clock in the afternoon. Let’s fight the blues. I am. Here’s a chocolate bar cheering us up and we’re so tired of the ups and downs of this energy cycle that we grab the nearest takeaway at the same time. Before collapsing in bed, prepare a menu or dish for dinner and repeat the same task the next day.
Can you break the cycle with something as simple as walking…? Brisk walking gets the heart pumping, which means more oxygen-rich blood is pumped through the body faster and gives us more energy. It helps to increase the levels of the energizing hormones cortisol and adrenaline. By making the effort to walk regularly, your body will have more energy for longer, you’ll feel sluggish, and you’ll be less likely to overcompensate by eating energy-sapping sugary snacks.
- Improve your mental health
Many of these walking benefits come from a brisk, heart-pumping walk, but when it comes to mental health, a leisurely walk has just as many benefits as a brisk walk. Mindful walking helps us become aware of our surroundings and see things we may not have seen before.
Next time you’re walking, take the time to look at the buildings around you and notice the architecture or unusual little objects that people have on their balconies. See below for signs of nature continuing its work in the face of adversity, such as tiny weeds growing between trail cracks. Is it unbelievable?
Breathe deeply and take in all the sights, smells and sounds of where you are. It is very rewarding emotionally. Exercise, like brisk walking, releases endorphins, feel-good chemicals like serotonin that make us feel almost better. So combine a leisurely walk with a brisk walk and feel all the endorphins at work. Studies show that walking can help reduce anxiety, depression, and negative feelings, increase self-esteem, and reduce the effects of social isolation. So this is just what the doctor ordered!
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9. Boost your creativity!
Raise your hand, who struggles with creativity sometimes (or often)? Some of us are born with incredibly creative minds, but the rest of us struggle to think of the birthday notes and “sorry I’m going” cards that are routinely sent around the office. (There’s nothing more stressful than someone stalking us from an account when we think we’ve got something smart to say, right?)
But walk regularly every day and everything can change. There’s no doubt that walking helps clear our minds, but researchers now say that walking can also encourage us to think of new and creative ideas.
They attribute this to the fact that walking opens up the free flow of ideas, so the next time you need to sign a card, walk it first!
- Walking to improve digestion
Who doesn’t love a walk to “drop off” a great roast dinner? Those Sunday walks will help get rid of the mountain of roast potatoes, rhubarb crumbles and custard, won’t they?
Well, it turns out we’re all on the right track, because researchers have found that walking for at least half an hour every day can help reduce the risk of bowel cancer.
This is thought to be related to the fact that exercise helps move the bowels. A sluggish gut often means that food takes time to pass through and we suffer from constipation. Exercise releases hormones like adrenaline that help move food through the gut faster, meaning our bowels slow down and we’re more regular. This means that toxins and waste do not accumulate in the intestines and their accumulation increases the risk of colon cancer.
Extend your life with this amazing free exercise!
We hope you now understand that walking is an easy and hassle-free way to exercise, stay fit and healthy, reduce the risk of heart disease, burn calories, and extend our lives by improving our mental health. Manage your risk of developing type 2 diabetes and more.
So, how should we do it? The best way is to get up and do it. Be sure to wear comfortable shoes (preferably sneakers or walking boots) that support your feet and cushion your joints, and always wear sweat-wicking and blister-free socks.
Also wear weather-appropriate clothing. A good idea is layers, which you can take off and tie around your waist if you’re hot. Bring a raincoat if it’s wet, sunscreen or a hat if it’s hot, and a water bottle regardless of the weather. If you don’t have time to walk, walk to work or get off the bus or train a few stops early. If you have time, take the kids to school or take your lunch hour for a walk around the block or local park. Some areas also have local walking groups. But you have to enjoy this, this, and most importantly, this!