You know that apple they say keeps the doctor away? Well, turns out taking a walk daily could be that apple! You actually could walk your way to health and fitness – yes, literally. It helps do a lot of things like reducing blood pressure, strengthening bones, boosting endurance, shedding weight and reducing your risk of developing chronic diseases like heart problems and type 2 diabetes. What’s the best part about taking a walk is how easy it is, you don’t require any special training or equipment for it and all you need are a good pain of shoes. Doctors will often recommend doing this for at least thirty minutes first while recommending exercise to their patients because it has huge benefits both physically and mentality.
According to a 2007 research, inactive women who performed the lowest level of exercise for seventy-five minutes per week had their fitness levels improved when compared to the group that went without exercise.
Walking can be done by anyone, elderly folks, overweight individuals and people who have had no form of exercise in a while. Plus, you can do this with friends and family, and you get to improve your relationships with it!
Benefits Of Walking Everyday
Improves Cardiovascular Health
Taking a walk boosts your heart health. According to an Irish scientist, walking is most ideal for sedentary individuals to reduce their risk of cardiovascular issues. One study confirms that individuals who are advanced in age and walked for at least four hours every week had less risk of developing cardiovascular problems. To enjoy this benefit, be sure to take a walk at least four hours a week
Aids Weight Loss
This is one of the easiest weight loss exercises out there. A research was carried out on obese people. They were made to walk together to their destinations around and in the city for two months. At the end of the study, their weights were checked and it was found that more than half the participants lost an average of five pounds. If you want to lose some weight, walking might be a great way to do just that. Try to walk to your destinations even when you have a car.
Regulates Blood Pressure
Walking could help steady your blood pressure.
In Japan, a study was carried out on individuals with mild hypertension. Eighty three participants walked ten thousand steps everyday for a period of twelve weeks. After twelve weeks, there was a significant drop in their blood pressure and their stamina had improved. This could be beneficial to you too, especially if you have blood pressure issues. You don’t have to complete a thousand steps everyday. Begin with little strides and slowly keep at it till you can walk for long – remember not to overwork yourself.
A sedentary lifestyle fuels the thriving of cancer. According to scientists, walking aids weight loss which in turn drastically lowers your risk of developing cancer. If you’re currently undergoing cancer treatment, you could also benefit from taking a walk everyday as it helps you manage the side effects that come with chemotherapy.
Believe it or not, taking a walk could boost your mental functions. It is able to do this because the brain is richly supplied with glucose and oxygen which helps it function better while you walk. It also reduces LDL cholesterol levels. LDL cholesterol is notorious for clogging arteries, hampering blood flow and increasing your chances of developing a stroke. With walking however, weight loss is kicked off, blood flow is improved, your risk of a stroke is reduced and your brain and cellular functions work a lot better.
Reduces Risk Of Diabetes
Leading a sedentary life piles up health problems for you and one of the health problems it comes with is diabetes. It is recommended that you at least take five thousand steps everyday with more than three thousand of it being brisk walks. This is recommended as it helps you manage type 2 diabetes. It does this by regulating your blood sugar levels making sure to keep them in check, which in turn keeps type 2 diabetes away. If you already have type 2 diabetes, then walking could help you manage it too.
With aging comes weakness of the bones. This is natural but it doesn’t always have to be so. You can strengthen your bones by walking regularly. This will help reduce your risk of developing bone problems like osteoporosis, bone fractures or injuries. Having stronger bones make your stronger, healthier and improves balance, posture and stamina. You’ll also be keeping arthritis and the pain that follows it far away from you.
The muscles could also get weaker with age. This too, is perfectly normal but could be slowed down, completely reversed or prevented. With walking, your muscles are toned helping keep the muscles strong. Your back muscles and leg muscles will benefit a whole lot from the regular exercise.
When you have digestive issues, gastrointestinal discomfort, diarrhoea, bloating and when extreme, colon cancer could develop. It’s therefore vital that your digestive system stays healthy. One way to do this, Besides eating healthy and drinking a lot of water is taking brisk walks everyday. Walking after a meal is the most ideal time to walk as it keeps your digest system healthy while aiding weight loss.
Increases Lung Capacity
Your lung capacity is increased with walking. This is as a result of your constant and increased oxygen intake compared to when you’re not moving. This increased oxygen and carbon dioxide exchange will help increase the capacity of your lungs, making you better at endurance activities, improving your stamina and general physical performance – and you’re not even running! Just a medium-paced sixty minute walk (you can take breaks at intervals) can help you achieve this.
Slows down aging
A study was carried out on seventeen thousand individuals who graduated from Harvard to ascertain the effects of walking on the lifespan. It was found that individuals who walked for at least thirty minutes everyday had chances of living longer than the individuals who were sedentary. It might or might not activate telomerase enzyme, responsible for maintaining the integrity of the DNA (which is an important factor in aging), this helps prevent lots of age-related problems.