When was the last time you went out for a walk? well, after reading this article, you are surely going to make walking a part of your daily routine.
Taking a good walk for a few minutes a day has several health benefits… and that would be as followed:
1. Aids In Weight Loss
Tips of Daily Walking with Health benefits like Walking is a low intestine exercise which can help in losing weight and reducing belly fat. A study shows that people who are more physically active burns more calories. Another study founds that overweight women who walked for 50-70 minutes thrice a week for 12 weeks reduced their waist circumference by 1.1 inches and lost 1.5 per-cent of their body fat.
2. Improves Heart Health
Walking daily for 30 minutes a day will increase your heart rate. The higher the heart rate, the better the blood circulation in the body. Brisk walking is also known to lower the risk of high blood pressure, high cholesterol, and diabetes.
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Walking also plays an integral role in primary and secondary prevention of cardiovascular diseases, according to a study.
3. Prevents Cancer
According to American cancer society researchers, low-level walking can reduce the risk of breast cancer and colon cancer. Women who walk daily could reduce the risk of breast cancer up to 54 percent.
4. Delays Ageing
as you age, you might experience pain and stiffness in the joints after waking up in the morning. Walking is one of the best way to combat this as it will keep your body muscles functioning, strengthen your bones and keep you younger. This, in turn, will increase your lifespan.
5. Increases Lung Capacity
Brisk walking for 30 minutes increases lung capacity, according to the National Heart Lung and Blood Institute. walking outdoors will also improves the health of your lungs as you will be breathing in fresh air.
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In addition to that, regular physical exercise and activities improve the overall quality of life.
6. Boosts Immune Function
Walking regularly can protect you during the cold and flu season. going for a moderately paced walk between 30 and 45 minutes daily increases the number of immune system cells in the body.
7. Speeds Up Digestion
To speed up the digestion process you can take a quick stroll for 20 minutes after lunch or dinner. Because when your body moves while walking, it increases the rate at which the food is moved through the stomach, thereby speeding up the digestion. A 10 minutes walk is enough to speed up digestion and lose weight.
8. Improves Your Mood and Lowers Depression
Research shows that walking daily kick-starts your nervous system to such an extent that you will see a decrease in anger, stress, and hostility. This, in turn, boosts your mood by lowering stress and depression, Furthermore, walking can also spark your inner creativity as your brain and mood are boosted up, reveals a study.
some useful tips on walking
- if you are a beginner, brisk walking for 30 minutes a day will improve your overall health.
- walking slowly is a warm-up exercise that will give your muscles time to warm up and pick up speed gradually while you moderate your walk.
- wear a pedometer while walking as it will help you measure the number of steps you take. (the recommended number of steps is 10,000 or more)
- make a habit of brisk walk after lunch or dinner.
- walk to work or visit the store if it’s close by.
- make your walk interesting by walking with your friends or with your dog. you can even choose new and challenging routes to make your walk interesting.
- drink plenty of fluids before and after or within your long walks.
- choose your walking exercise that suits your age and fitness level.
- choose the right walking shoes which are comfortable and have appropriate heel and arch support.
- wear loose and comfortable clothing and apply sunscreen when stepping out in the sun.
Conclusion: Tips of Daily Walking with Health benefits
