Walking is a simple and best way to get active, lose weight and become healthier. Also is the best way to improve and maintain your overall health. Walking Just 30 minutes in every day can increase strengthen bones, cardiovascular fitness, reduce excess body fat and boost muscle power etc. Also, it can reduce the risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, cancers etc. Walking is free and does not require any special equipment or training. Walking requires minimal equipment, can be done at any time of day and can be performed at your own place. Walking is also great for people who are overweight, elderly and who haven’t exercised in a long time. Here Some Great Benefits of Walking, which is very important for your body and also improve your lifestyle.
Benefits of Walking Everyday include the following:
1. Improves your joint and back pain
You need to keep your joints moving for to work at their best. Regular walking keeps your joints healthy, increases muscle strength and helps to keep your bones strong. Walking is a good choice of exercise if you have already joint problems because it doesn’t put a lot impact on them. A lifestyle that includes walking may help protect against osteoporosis. Walking can help to reduce pain caused by osteoarthritis. Walking helps to prevent back pain also.
2. Improve your mental health
As other types of exercise, walking is good for both your physical health and mental health. It can improve your mood, treat depression etc. Also, it is as effective as medicines for mild depression, reduce stress, anxiety etc.
3. Improve your fitness and burn calories
Walking is an accessible and easy way for us to get more active. Brisk walking that raises your heart rate and makes you warm and slightly breathless is a major form of aerobic exercise. This helps you to get fitter so you will find it easier to be more active and get tired less quickly. You may feel tired for the first week or two after you start. But if you keep it up, you’ll probably find soon have more energy than when you were inactive.
Also Walking burns calories. If you walk briskly at about 6.4km per hour for half an hour, you will use around 150 calories. Although the exact number you burn depends on your body age, weight, and fitness.
4. Gives time to think
Daily walking can act as a form of meditation. It gives you time to think over ideas. If you have problems at work or at home, a nice walk could help you to come up with solutions.
5. Boosts your mood
It is true that exercise boosts your mood. Studies show that a brisk walk is as effective as antidepressants in mild to moderate cases of the depression, releasing feel-good endorphins while reducing anxiety and stress. So for positive mental health, walking is must.
6. Can make you smarter
Daily walking can make you sharper and smarter and reduces the chances of a long-term mental disease because it helps to increase blood flow to the brain.
7. Gives you energy
Walking boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive.
8. Increases supply of oxygen to your body
If you have been feeling breathless or breathing issues, walking should be your motto. Other forms of exercise also help increase flow of oxygen in your system, walking does it perfectly. This is because you are out in the fresh air and it can helps your lungs function smoothly.
9. Lowers disease risk
A regular walking habit reduce the risk of type 2 diabetes by around 60 percent, and you are 20 percent less likely to develop cancer of the breast, colon etc.
10. Strengthens your heart
By walking daily it may reduce risk of your heart disease and stroke. It’s great cardio exercise, reducing levels of LDL or bad cholesterol while increasing levels of HDL or good cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to control and prevent high blood pressure that causes strokes, reducing the risk by up to 27 percent.
11. Boosts vitamin D
People need to go outside more. Many people in the UK are vitamin D deficient, affecting vital things such as bone health and our immune systems. Walking is perfect way to enjoy outdoors while getting your vitamin D fix.
12. Prevents type 2 diabetes
Diabetes Prevention Program showed that walking 150 minutes per week and reduce just 7% of your weight (12-15 pounds) can reduce your risk of diabetes by 58%.
13. Improves physical function
Research shows that walking improves physical function, fitness and prevents physical disability in older persons.
How to make walking habit:
Key to building any habit is to stick with new behavior. You may cheer each other on and serve as for family members, friends and others. When barriers come up such as time demands or bad weather. Think of ways to beat them, like walking inside of a shopping center. With time, walking will become a part of your daily life and may make it easier to try other types of physical activity.
Started and stay active:
If you haven’t been active for a while, walking is one of the best way to get started. Start slowly and gradually increase how much walking you do.
There are lots of ways to stay active for walking. Here are just a few of our ideas.
• Join a walking group.
• Walk up escalators and use stairs instead of the lift.
• Walking your local green spaces with your family on foot. It may give you a chance to enjoy some time together.
• Go for a walk on your lunch break with a colleague.