The Health Benefits of Walking Everyday
So, you’re one of those people who likes to get out and walk every day? Yeah, I’m one of those people too! Walking everyday has been linked to an increase in concentration, improved cardiovascular health and the potential to reduce the risk of developing certain types of cancer by up to 50%. Not only that, but walking everyday can improve your mood, stabilize your weight, strengthen your bones and even make your hair shinier! Sounds like a win-win scenario to me! Keep reading to find out more about the health benefits of walking everyday.
Walking Burns Calories
If you’re seeking weight loss through walking, it’s a great option. You don't need any special equipment, and you can do it anywhere. All you need is your two feet. The Centers for Disease Control and Prevention recommend that adults get at least 150 minutes of moderate-intensity aerobic exercise per week (or 75 minutes of vigorous-intensity aerobic exercise) or take part in an equivalent combination of moderate- and vigorous-intensity aerobic activity. This can be achieved through sustained walking for about 30 minutes on most days. Research has shown that people who walk more than 20 miles each week live longer than those who don’t. Moderate intensity means the intensity of a light jog. Vigorous intensity means the intensity of a fast run or sprint.
Walking Boosts Energy Levels
Walking is a great way to boost energy levels and clear your head. It's also a great exercise for the body, which will make you feel healthier and more energized. Plus, it's easy on the joints when compared to running or jogging because there is less impact involved with walking. Be sure to stretch before starting and after finishing any workout to avoid injury.
If you're out of shape or new to exercising, start slowly - start by taking walks for just 10 minutes per day. As you get in better shape, increase your walking time. You can even break up long walks into two or three smaller walks during the day. Remember that as with any activity, walking too much can lead to muscle soreness or even injury so don't overdo it!
Walking Reduces Stress Levels
Walking too much can lead to muscle and joint pain, but walking has many health benefits. Walking reduces stress levels, lowers blood pressure, improves cardiovascular health and can even help with weight loss. A study done by the University of Glasgow found that people who walked more than six miles a week were less likely to develop heart disease than those who only walked three miles or less per week. The key is to walk consistently, not excessively!
Walking Improves Heart Health
Walking is one of the best ways to improve your heart health, which is one of the keys to a long and healthy life. Studies have shown that walking for 30 minutes a day can lower your risk for heart disease by up to 40%. Plus, it's been shown that walking can help manage weight in adults.
kings benefits you not only spiritually, but also physically. A study from Harvard Medical School found that women who walked at least three hours per week had a 25% lower chance of developing depression than those who did not walk at all. Additionally, because walking involves getting fresh air and interacting with nature on a regular basis, it can also promote mental wellbeing. The good news is you don't need to start off with three hours-a-week!
Walking Strengthens Bones and Joints
Walking is an inexpensive, low-impact exercise that can strengthen bones and joints. In one study from Stanford University, people who walked briskly for 30 minutes each day experienced a 56 percent increase in cartilage thickness in the knees over three years, which suggests that walking can help prevent osteoarthritis. Some other potential health benefits of walking include improved cardiovascular health, reduced anxiety and depression symptoms, weight loss, and a reduced risk for breast cancer.
Walking Improves Digestion
Walking has a profound impact on the functioning of the digestive system, because it stimulates muscle contractions in your GI tract. Walking too much may decrease abdominal strength due to over-activation, which can lead to problems with constipation or diarrhea. To maintain good digestion and avoid irritable bowel syndrome, walk every day for 10-15 minutes and increase your time as you go. Walking Too Much For 20 Minutes Is Enough: As a general rule of thumb, walk no more than 20 minutes per session and alternate between walking fast and slow to provide variety.
Walking Increases Life Expectancy
Health benefits of walking are well known. For the last 40 years, study after study has shown the health benefits of walking. In fact, one 15-year study found that moderate exercisers -- those who exercise three to five times a week -- have a life expectancy 3.6 years longer than those who don't get any physical activity at all. The health benefits of walking extend beyond heart health, as it can also lower cholesterol and prevent high blood pressure and type 2 diabetes. Other research has shown that active women live four years longer on average than sedentary ones. One study from Copenhagen even concluded that not only did people need to walk in order to live long lives; but they needed a certain amount of time, about 10 minutes every day, in order for the health benefits of walking daily to be effective.
