Do you know walking a daily basis can cure most of the diseases? Walking is a cardio exercise with multiple health benefits to offer. Whether you are doing a morning or evening walk.
It will provide you the same benefits. Walking is an excellent aerobic exercise and an effective way to hit start your metabolism. But nowadays this modest physical activity appears to be quite underrated.
Instead of walking now, we tend to go for weight training or any gym for physical activity. But the matter is when you are undergoing stress or anxiety or just upset for any reason.
You can go for a walk every day that can serve many purposes. Furthermore, it can help you get closer to nature and clear your mind of the multiple thoughts that cause stress and low mood.
According to Medicine and Science in Sports and Exercise, walking helps reduce the prevalence of chronic diseases such as high blood pressure, diabetics, etc. In fact, walking consumes more energy than many other workouts at the same speed. Walking is free to do and easy to fit into your daily routine. All you need to start walking is a sturdy pair of walking shoes.
So you are ready to start walking. Walking is a great fitness activity because there are only a few things you really need.
While you have set your mind for walking, now you require to invest in your feet with a good pair of shoes. Walking in any old broken-down, non-supportive sneakers or inflexible boat shoes is a set-up for injury. So look for a good pair of shoes and make sure shoes that are flexible, flat, and do not have a flared heel.
Brisk walking is an aerobic activity and you will be losing water as you walk. You should start off well-hydrated with a big sip of water about an hour before your walk. Additionally, you will need a bottle of water to carry. That’s like carrying a one-pound weight and is a set-up for shoulder and wrist strain. Carry a bag to put the water bottle.
Walking in cotton clothes is a good choice as they are often lightweight, fast-wicking. Also, look for a trouser that provides storage in the form of deep pockets and thigh pockets for maps and personal belongings. Trousers that can convert to shorts are a good idea as you can remove the legs when it is hot.
Health Benefits of Walking
Walking helps promote heart health. According to the study, those who are walking for at least 30 mins noted a positive relationship between walking and improved cardiovascular health. Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease.
Many studies also recommend that walking reduces the risk of cardiovascular events by 31%. These benefits were equally healthy in men and women. Protection was evident even at distances of just 5½ miles per week and at a pace as casual as about 2 miles per hour.
Furthermore, your risk may degrade even more when you increase the duration or distance you walk per day. The people who can walk longer distances or at a faster speed or both relished the greatest protection.
Walking is a self-weight carrying exercise that helps to build muscles and keeps strong bones. It improves bone and muscle strength, coordination, and balance day by day. Additionally, walking tones your leg and abdominal muscles as well.
Even gradually it can tone arm muscles if you pump them as you walk. Regular walking strengthens bones by improving the lubrication between joints and strengthening and toning your muscles.
This is how it improves your field of motion, changing the pressure and weight from your joints to your muscles. Eventually, this starts from stronger legs, especially stronger calves and hamstrings.
Thus it helps in preventing falls and fractures and improves overall health and mobility. For the ultimate leg workout, try walking hills, climbing stairs, and walking on a more challenging area. Not only that gradually it can help you to defeat a chronic joint pain.
A brisk walking after a meal is the best tool for regulating Type 2 diabetes. Also, it is very helpful in enhancing health those who are suffering from diabetes. Brisk walking exercises can help you maintain a steady blood sugar level and body weight.
A 30-minute walk at least five days per week is recommended by the doctor for controlling your diabetics. Now you are concerned about how it helps you in controlling diabetics. However, walking with a certain speed helps improve blood circulation thereby improves the utilization of distributing glucose by the muscles, reducing insulin resistance, and promoting the utilization of glucose.
Walkers who can maintain 10,000 steps per day consistently are more inclined to achieve the recommended amount of moderate physical activity and reduce the effects of being inactive. Also, you can count the step through the pedometer apps or a Fitbit.
Regular walking habits can provide several favorable changes in the body. Furthermore, it helps your body to work more efficiently. Walking fast enough until you’re moderately breathless.
While you are walking, two of your most important organs are in action. Those are the lungs and the heart. The lungs transport oxygen into the body, providing energy, and removing carbon dioxide. When you are walking and your muscles work harder, your body uses more oxygen and produces more carbon dioxide.
To cope with this increased demand, your breathing has to increase from about 15 times a minute. Again when you are resting, up to about 40–60 times a minute during exercise. Your circulation also speeds up to take the oxygen to the muscles so that they can keep moving.
When your lungs are healthy, you keep a large breathing reserve. You may feel ‘out of breath’ after exercise, but you will not be ‘short of breath’. When you have reduced lung function, you may use a large part of your breathing reserve. Thus a walking daily is going to help your lungs as well.
I think we all are accustomed to an all-out energy drain that drained day. That day doesn’t matter how good that new movie, incredible sale, or friendly barbecue, we really can’t push ourselves up to go. Many people suffer from a type of chronic lethargy that isn’t caused by illness or disease.
They continue the energy during the day and then toss and turn tired at night. Furthermore, wake up the next morning feeling dizzy and drained. These people might be shocked to learn, that a great way to increase their daytime energy levels is to expend energy on regular exercise like walking.
Aerobic exercise help to increase alertness. While walking, it may perform by improving circulation and increasing the availability of oxygen to the brain. Increased alertness may also be a side benefit of the raised metabolic rate.
Exercise also causes the body to produce several chemicals, including adrenaline, which promotes mental alertness. Also, And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.
Stress can be a severe and life-threatening disease. Stress can hamper your daily life and work. When you can make walking as your daily part of life, it can help reduce stress. Daily walking delivers you time to think, as well as time to get away from stressors.
Walking increases the blood flow on your head. That helps to stimulate the happy hormone. Getting out of the stressful environment, breathing the air, and feeling your body move is natural stress-relief.
Walkers who walk at a brisk walking speed to raise their heart rate will notice this effect more than those who walk at a slower heart rate pace. But even at a slower pace, most people notice an improvement in mood.
Also, Walking with some good partners for a half-hour or an hour leads naturally to conversation, sharing, and the time it takes to finally spit out what is on your mind.
Regular walking is good for our overall health, but did you know that includes digestive health as well? When you will do the regular activity it helps strengthen the digestive tract and keep the gut healthy.
According to the studies regular exercise has other benefits for the digestive system including enhancing the microbiota found in the gut and reducing the risk of colon cancer. Conversely, as you become less active, your intestinal flow tends to slow down.
Eventually, your metabolic rate will slow down that can leads you to an unhealthy life. Daily benefits can also have short-term benefits for our digestion. Brisk walking increases blood flow towards the muscles and digestive tract, which can help move food through the digestive tract. Exercise has also been shown to relieve heartburn, gas, stomach cramps, and constipation.
So, there’s no question that walking is very good for your health. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart.
In addition to being an easy aerobic exercise, walking is good for you in many other ways. If you walk regularly, you know that you’ll sleep better at night. That’s because sleep naturally boosts the effects of melatonin, the sleep hormone.