Walking offers many health benefits to people regardless of age and fitness. Every day, we read about a new research that highlights the benefits of physical activity. And most of these researches confirm that you do not need to participate in vigorous exercises or sports.
According to experts, walking is also a good cardio exercise if you do it properly. Cardio refers to the word ‘cardiovascular’ that implies the involvement of the heart and blood vessels (vascular). A good cardio exercise makes your heart pump faster, transferring oxygenated blood to all the organs. You can achieve that with brisk walk.
Here are a few other benefits of walking.
1. Boosts the heart health
As mentioned above, walking helps improve heart health. It lowers the risk of developing heart disease while strengthening your heart. According to a study, walking 30 minutes every day for five days a week reduces the risk of coronary heart disease by 19 percent. The risk is even lower when the distance or duration of the walk is increased.
2. Raises energy levels
Walking boosts your energy levels. In fact, starting the day with a walk raises the energy levels throughout the day. A small study shows that 10 minutes of stair-walking provides more energy than a cup of coffee.
What is more, walking outdoors brings better results than doing so indoors. Several studies indicate that walking for 20 minutes outdoors gives more energy and vitality than people who walk the same duration indoors. Hence, you should rush outdoors first thing in the morning if you feel low.
3. Helps with weight loss
Taking a walk in the morning can help you lose a few pounds. One study shows that walking for half-hour can burn 150 calories. If you are taking a healthy diet along with walking routine, you can accomplish your weight-loss goals. Although walking at any time helps lose weight, morning walk has proven to bring the best results in this regard. The best part is, you do not need fancy diets or gadgets. Just get a good pair of walking shoes and go to a nearby park.
4. Improves mood
Walking offers a lot of mental health benefits, such as improving mood and relieving stress. Studies have shown that walking can improve mood, reduce fatigue, and improve self-esteem. It also reduces the symptoms of anxiety and depression. And just like any other physical activity, it stimulates the production of stress-busting hormones, i.e., endorphins. For the sake of your mental health, walk for 20 to 30 minutes—ideally in the morning—five days a week.
You can also get an opportunity to spend more time with your friends if you bring them along on the walk.
5. Enhances focus and clarity
Walking is known to improve mental clarity and the capability to concentrate. According to a recent study, older adults who walk in the morning have improved cognition function when compared to those leading a sedentary lifestyle.
This exercise is also associated with enhancing creativity. Research suggests that walking provides space for a free flow of ideas. It eventually results in better problem-solving skills. Experts say this situation is even better if one walks outdoors.
6. Improves Immunity
Walking improves the immune system and protects against several diseases like cold and flu. One study in 1000 adults found that participants who walked for 30 to 45 minutes at a moderate pace faced 43 percent less sick days. These individuals also experienced fewer upper respiratory tract infections.
The study tracked the participants during the flu season. It found that the symptoms were less intense in the adults who walked even if they got sick. So, take a walk to a nearby park if you want to stay away from diseases like cough and flu.
7. Increases life expectancy
Research has it that walking can also extend your lifespan. One study has shown that walking at a moderate pace can reduce the risk of overall death by 20 percent. Moreover, walking at a brisk pace can lower the risk of death by 24 percent.
The study focused on the link between the effects of brisk walking (at least 4 miles per hour) and overall causes of death like cancer and cardiovascular disease.
Hence, if you want to live a long, healthy life, incorporate walking into your daily life.
Article Submitted By Community Writer