We all know how awesome our phones are when we’re on the go and the convenience of getting notifications or reading social media updates while you are out and about, but what about taking a walk? It is good for your health, it helps to boost our mood, and walking can be a great way to reduce stress and lower blood pressure. So let’s take a look at how using walking as an exercise really works for us.
The benefits of walking include:
Weight loss
It’s estimated that 60% less fat is lost in obese individuals that walk briskly for 25 minutes every day. This will help lower your risk of type 2 diabetes and heart disease and make weight a lot more attractive.
Improve your cardiovascular health
Walking increases the levels of nitric oxide in your blood, which acts like a natural vasodilator which improves circulation to your lungs, heart and arteries. Nitric oxide reduces the amount of cholesterol entering your bloodstream, which promotes healthy blood vessels and decreases inflammation. This means better cardiovascular system function, improved health, fewer chances of having strokes and other medical conditions, and less dependency on drugs. In fact, a single 30-minute session of brisk walking can have up to a 30 percent reduction in blood pressure. You may feel this effect while doing any kind of activity that involves moving around your body.
Improve the quality of sleep
One study found a significant link between being physically active and better quality of rest. Participants who walked for 20 minutes a day had higher scores on measures of the Quality of Life than those that did not walk.
Lower the risk of breast cancer
In one large meta-analysis, women who took part in just 5 minutes of moderate intensity aerobic exercise each day were 34 percent less likely to develop breast cancer than women who did not participate in physical activity. Walking can also be used to prevent bone loss to help stop osteoporosis in its tracks.
Lowers the risk of Type 2 Diabetes
Research shows that people with diabetes who walk for about 50 minutes a week are 53 percent less likely to develop Type 2 diabetes than those who do not walk regularly. Just one 30-minute class of walking per week has been shown to decrease both fasting glucose and total plasma lipid levels by 15%. Furthermore, the Centers for Disease Control and Prevention (CDC) recommends adults get 45 minutes per day of moderate aerobic exercise. If you are a person with diabetes, it is critical that you reach at least 150 minutes of weekly moderate aerobic activity.
Reduces symptoms of depression, anxiety disorders and others
One big reason why it makes so much sense to start walking is that it can improve anxiety and depression. People who walk regularly report feeling more relaxed, which can mean a more positive outlook and overall well-being. Not only does walking improve mental health, it can also be used to treat other medical conditions, such as depression and arthritis, since many psychological problems are thought to be associated with low levels of dopamine. Because of this, a regular walking routine is a proven way to help alleviate symptoms of these conditions and even lower the chance of death from them. In fact, one recent research study showed that walking daily has been found to significantly lower mortality rates from heart disease among patients with coronary artery disease.
If you are interested in starting your own walking program, it is important to note that most programs require some level of commitment. You will need to commit for up to two months to begin seeing results and the longer the better. At first, many people may find that they would rather stay indoors on walks and wait to see if their body adapts. Others are intimidated by walking slowly and steadily without breaks. However, once the skills are mastered, there is no limit on how long it takes to feel as though you have achieved some sort of fitness benefit! Remember, to start off walking simply walking to somewhere along the route where you will stop.
If you are looking for a new form of exercise to incorporate into your daily life and lifestyle, then consider incorporating walking at whatever pace you can handle. Whether you walk briskly, slowly or with intervals, don’t worry about the distance! For one hour, you could easily fit in enough walking to burn calories without compromising your health. After that, focus on your speed and how quickly of how fast you can complete your walking sessions. A simple way to achieve your goal is to set a timer to monitor the time spent walking, keeping track of how far you have traveled and how fast you were able to walk. You can even use a pedometer (a device that records your step count) and have it chart your progress. Having a record of exactly how fast you were able to walk and the number of times you ran will keep you motivated and give your brain a signal to remind you when you need to slow down a bit. Overall, it really doesn’t matter if you go for a ten minute stroll or a half mile jog, because whichever method you choose is going to result in great benefits!
