Taking a walk every day could be the best decision you ever made. Regular walks are tied to dozens of positive health effects on our bodies, that’s why you’ll always hear doctors encouraging you to walk at least 30 minutes per day. Your fitness goals don’t have to be too involving and straining. Walking is a low-impact exercise that’s easy to start and costs nothing. All you need is a pair of comfortable shoes and time.
8 Health Benefits of Walking Every Day Reduces Body Fat
Lifestyle changes, including unhealthy diet, can lead to weight gain, especially in the midriff section. For people struggling with weight loss and obesity, taking brisk walks for at least 30 minutes a day will help get rid of the bulging waistline. When walking, be sure to maintain the correct posture by holding your head up. Likewise, relax your shoulders, neck and back to prevent stiffness of muscles. Plus, this will make your walks easier and less tiring. Keep your stomach muscles tight and take deep controlled breathes as you walk. Remember, this should not be a strenuous exercise, so just enjoy yourself.
Improves Heart Health
We are all aware that running is good for our heart. It turns out walking has the same effects. Studies by the University of Boulder Colorado found that taking a regular brisk walk on a daily basis helps to lower blood pressure by up to 11 points. As a result, this lowers the risk of diabetes. Walking also keeps your cholesterol levels in check, and according to a publication in the New England Journal of Medicine, walking lowers your risk for cardiovascular disease by up to 30 percent. Studies have shown that taking 10,000 steps daily could help lower your chance of developing heart disease. You could start by making simple lifestyle changes like taking the stairs instead of using the elevator and walking to the market.
Reduces Joint Pains
Walking improves bone health, thereby reducing bone fractures and limiting the loss of bone mass. It also improves joint mobility and reduces inflammation in your joints, and hence the pain. If you’re just beginning, start by walking for 10 minutes and then increase to 20 minutes, 30 minutes, and more if time allows it. Walking also helps relieve back pain since it’s a low impact form of exercise. It improves blood circulation, flexibility, and posture.
Going for a walk is an effective way to wind down and clear your mind. Plus, it doesn’t involve any calories. Walking outdoors is therapeutic and reduces anger, stress and sad feelings. A social walk involving your partner, friend or neighbor fosters interaction and helps you to feel connected.
Some studies have found if you feel stuck and can’t find a solution to a tricky situation, taking a walk could trigger your creativity. The studies discovered brain scans on individuals who were walking showed more activities than those who were seated.
For Stronger Legs
Walking strengthens your legs, and with it boosts healthy blood flow throughout the body. Having stronger calves and hamstrings helps to push back blood to the lungs and heart, improving circulation. People with varicose veins can benefit greatly by walking at least 30 minutes daily. Walking could also delay the onset of varicose veins. To challenge yourself, try brisk walking uphill or upstairs for up to one hour per day.
Helps with Digestion
Walking after having dinner stimulates the release of digestive juices that help your body to digest food more easily. One study showed that walking after eating accelerated food movement through your stomach and this could help with indigestion.
Strengthens Your Lung Capacity
When you walk, you breathe harder. This expands your lung’s capabilities and the more you walk the more your lungs can handle. Your lungs slow down with age and if you’re already used to walking, you’ll not experience shortness of breath due to weak lungs.
Improves Balance and Coordination
It’s important to stay active by doing simple exercises such as walking. Balance and coordination become a big issue as we age and may even lead to injuries due to falls. For this reason, your muscles need to be toned and strong, and walking can help you achieve this.
Walking Improves Your Overall Health and Wellbeing
Walking daily improves many aspects of your life, including reducing risks of developing type 2 diabetes, obesity, heart disease, among others. Likewise, you get stronger bones and muscles, which means you’ll live longer and walk with balance and coordination for a bit longer. In essence, walking improves your overall wellbeing and keeps you healthy for a long time. So, take the simple steps today and change your life for the better.
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