Let start this blog post with a question: how often do you walk? This modern and fast lifestyle is less and less healthy. We are trying to go from one place to another as fast as possible and we use cars, motorcycles, and other vehicles that are stopping us from walking.
Yes, we forgot how important walking is for us. Recent survey results showed that an estimated 80% of American and British people aged between 25 and 64 don’t get enough weekly exercise to meet government recommended levels of daily activity.
Experts are regularly advising us not to forget the significance of the physical activity, but many still put it on the bottom of the to-do lists for the day, making up excuses like a lack of time, exhaustion, and so on.
There are a lot of benefits of walking since is the oldest human physical activity. Also, it is extremely beneficial for our body and health.
There are people who decide to improve their health with exercise and often dismiss walking as not enough to lose weight and gain fitness. If you are one of them, keep reading as you will find why you are not right.
Walking accelerates metabolism without wearing down the joints, and burns calories, but this is only a small part of the numerous advantages of the activity.
Scientists confirm that walking is one of the best exercises to prevent weight gain and lose weight, feel younger, healthier, and happier.
How much time should you walk every day?
Centers for Disease Control in partnership with the American College of Sports Medicine recommended at least only 30 minutes of walking every day.
There are a lot of benefits of walking a 30 minutes a day. Yes at least walk only 30 minutes a day, and change your healthy lifestyle.
Walking 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Also, it can reduce the risk of developing conditions such as heart disease, osteoporosis, type 2 diabetes and some cancers.
Over the years, studies have been linking walking to the prevention of conditions and diseases like diabetes, obesity, heart disease, anxiety, depression, arthritis, fatigue, dementia, hormonal imbalances, PMS symptoms, Alzheimer’s and cognitive decline, and thyroid disorders.
The beautiful thing about walking is that it is free and doesn’t require anything, unlike some other forms of exercise that require some special equipment or training.
Walking can be done at any time of the day and can be performed in your own space. Nothing can stop you from using this free exercise.
Here are the top 6 benefits of walking 30 minutes a day:
1. Helps maintain a healthy weight: Walking is just as effective as more intense workouts in terms of weight loss. Walking at a brisk pace uses a good amount of energy with the added advantage that it’s an easy exercise to keep up with. Also, has less chance of causing injury and won’t leave you exhausted compared to more intense workouts.
2. It lowers the risk of strokes, coronary heart disease, and heart attacks: A study published in the American Journal of Preventative Medicine in 2013 showed that a brisk walk positively affects resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption and quality of life.
3. It boosts the immune function: Walking can help protect you during the cold and flu season. In a study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
4. Fights depression and improves mood: It’s a known fact that every exercise is very beneficial for depression, mood-related problems and anxiety. So, walking is very beneficial too. In fact, a study done by the University of California San Francisco found that walking is associated with longevity while a study from the same department followed 6,000 women over the age of 65 found that walki3ng 2.5 miles per day resulted in significantly more protection from memory loss than walking less than a half-mile per week.
Commonly known as ‘runners high’, all forms of exercise release natural ‘feel good’ hormones in the brain, including endorphins. Also, another way to feel happier is walking barefoot in the sand or grass in direct contact with the earth.
5. Supports bone health into older age: Haven’t you met an older person who walks a lot telling you how healthy it feels and that is able to live normally as when it was young? That not coincidence, but normal thing for those who exercise or walk.
Taking a regular walk can help stop the loss of bone mass (porous bone disease) with age. By walking, you force your bones to become stronger and continue supporting your body weight, which reduces the risk for fractures or osteoporosis a common disease in the elderly. With walking at an older age, you are effectively fighting against gravity.
A study done by Brigham and Women’s Hospital found that postmenopausal women who walked for 30 minutes a day reduced their risk of hip fractures by 40 percent.
6. It helps maintain healthy teeth: The University of Exeter had a pair of studies that found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations.
Also, the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks. Another good reason to start walking regularly.
The author of ‘Yoga in Daily Life’, a Western scientist and Indian spiritual master, Swami Maheshwarananda, says:
‘Health is not everything, but everything is nothing without health!’
You’ve read the benefits of walking 30 minutes day. Now, let these walking benefits motivate you to get up from your bed and get out walk at least 30 minutes.