Do you have heart diseases, chronic diseases, type 2 diabetes, and any cancer? Or you are an old person, you have not gone out for exercise for a long time or overweight. Let me give you a free and low-impact physical activity which does not require special equipment, training and can be done at any time at your own pace. Yes, we are talking about walking. We will discuss the benefits of walking in this article.
Walking is a great form of exercise that can fit into your daily routine easily. Every type of physical activity is beneficial for overall health. But there are some exercises that are associated with a level of risk. Therefore, the easiest and the best thing you can do for your health without being worried about risk is walking. This prolong-life activity comes with great benefits. Here is a list of benefits of walking which will boost you to start walking as soon as possible.
Benefits of Walking
1) Helps to burn calories
It is one of the benefits of walking that directly leads you to maintain or lose weight. When you walk so it means you are exercising, and this increases your heart rate and burns your calories. The risk of coronary heart diseases is reduced by walking at least 30 minutes, five days a week. So just try to make it into your habit to reach your destination by walking.
2) Boon to heart health
One of the great benefits of walking is that it strengthens your heart. A temporary increase in your blood pressure and heart rate due to walking leads your heart to work with greater efficiency. Walking also limits and reduces the risk of the following diseases:
- Type 2 diabetes
- High blood pressure
- Heart attack
- Blood lipid abnormalities
But here it is notified to you that if you have heart diseases, then contact your doctor first before starting a walking program. It may be that your doctor wants you to take a stress test so that the electrical activity of your heart could be monitored during exercise.
3) Boosts Immune Function
Walking can be your shield to protect you from cold or flu. It also lessens the symptoms if you get sick. It helps in releasing white blood cells at a faster rate, for quick healing of the body.
4) Blunts the risk of breast cancer
Researchers have got a line that walking at least seven hours a day is boon to women for breast cancer as it reduces the risk of developing breast cancer. Hence women who walk a day regularly have higher chances of keeping breast cancer away, even without doing any other form of physical activity.
5) Increases your productivity
Walking a day regularly is a tonic for your health to make you more active and energetic. This leads you to increase your productivity. Whether it is school or workplace, your memory, ability, and reaction to different spur will noticeably change for better.
These are some benefits of walking. Along with these, there are many others and you could directly experience those benefits by initiating walking programs. Before starting a walking program, it is better to know some points that could help you in receiving benefits of walking.
6) Good bones health
Bone’s strength is also one of the amazing benefits of walking. Walking prevents loss of bone density and influences the factors that maintain bone strength. This low-impact activity reduces the risk of osteoporosis, bone injury and fracture. Several studies have shown that walking helps in turning aside arthritis and lowers the associated pain.
7) Delays aging
Telomerase enzyme is an important factor in aging. By walking these enzymes may or may not activate but it avoids age-related problems. A study tracked some people lived longer because they walked at least 30 minutes a day as compared to those who were sedentary.
Walking for thirty minutes a day
To get health benefits, try to walk at least 30 minutes a day briskly. Brisk means you can talk while walking. Someone can find that 30 minutes is a longer duration for you so you can start with a duration of 10 minutes which means three times per day and try to build up for longer sessions gradually. But if your goal is to lose weight then you have to walk for more than 30 minutes. And of course, you could start with small bouts in the beginning.
Some suggestions to build a walking routine a day regularly could be:
- Take the stairs instead of lifts
- Walk to the nearest supermarket for groceries
- If you use public transport, then try to get off one station earlier.
Many other methods could be used as per your feasibility.
Tips to stay motivated, safe and make walking a pleasure
- Set up a goal for yourself such as, “I will take a 10-minute walk from my home to bus stop.” After achieving this goal set another goal, such as, “I will walk 20 minutes after the dinner.”
- Make walking enjoyable by taking a company of a friend or anyone. If you have not found someone you know then you could join with those who regularly walk in your way or a walking club too.
- Try different routes every time you walk. In this way, you can explore many new things and natural beauty too.
- Walk-in areas only designated for pedestrians
- Wear comfortable and sturdy shoes with good support
- Wear comfortable clothes
- For staying hydrated, drink plenty of water before and after a walk
By keeping these tips in mind, you can maximize the benefits of walking and can also make it enjoyable.
We have discussed the benefits of walking in this article. This activity maintains your health and avoids many health problems. You should try to walk at least 30 minutes every day. It will also keep your mind fresh. This activity only requires a place, you don’t need to spend money on equipment. You only need a pair of shoes and that is it. Walk every day to get the benefits of walking and have a healthy life.