BENEFITS OF WALKING
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If you walk daily for 30 minutes a day, then it is like a miracle apple that will keep you away from all diseases. Melina B., author of Doctor on Demand Diet. Jampolis, MD, says taking regular walks is one of the best things you can do for your health—from losing weight to lowering blood pressure and reducing your risk of chronic diseases. .
"Walking is the number one exercise I recommend to most of my patients because it's so easy to do, and has tremendous mental and physical benefits," she says.
1. Walking improves your mood. A glass of wine can wreck your body physically and mentally — but going for a walk is a zero-calorie strategy that offers similar benefits, "research shows that regular walking can actually boost your nervous system so much. Modifies that you will experience a decrease in anger and hostility, especially when you go for a walk in a greenery or soak in the sun. This can be especially helpful during the colder months, when you can increase your walk. Socializing—whether you're on the move with your partner, a neighbor, or a good friend—so conversation helps you feel connected, Dr. What makes you feel happier.
2. It will help you burn calories and lose weight. This one may seem obvious, but it is certainly a pleasant benefit for those who start walking regularly, Dr. Jampolis says. "As you continue to walk, you may notice that your pants begin to fit more loosely around your midsection, even though the number on the scale isn't moving much," she says. "That's because walking regularly can help improve your body's response to insulin, which can help reduce belly fat." Running every day is one of the most effective low-impact ways to mobilize fat and positively change body composition, says Ariel Isevoli, a personal trainer at Crunch Gym in New York City. "Daily walking increases digestive power by burning extra calories and preventing muscle loss, which is especially important as we get older," Isevoli says. The best thing? You don't have to run it on the treadmill at the gym to see these benefits. "One of my clients who walked home from work every day lost 2% of her body fat in a month, which was just under a mile," she says. The secret to losing weight: Intervals and prevention walk your way to better health, says Michelle Staten, a running coach. "Interval running really cranks up your afterburns, which are the calories you burn long after your official walk," Stanton says. To add intervals, heat up for 3 minutes. Then spend 25 minutes alternating between 1 minute brisk walking (about as fast as you can go) and 1 minute brisk walking (aim for 6 on an intensity scale of 1 to 10). Then cool it for 2 minutes.
3. Walking reduces the risk of chronic disease. The statistics are impressive: The American Diabetes Association states that walking lowers blood sugar levels and reduces overall risk for diabetes. Researchers from the University of Colorado at Boulder and the University of Tennessee found that walking regularly lowered blood pressure by 11 points and reduced the risk of stroke by 20-40%. A study published in 2002 in The New England Journal of Medicine found that people who walked at a moderate pace for half an hour a day at least five days a week at work had a lower risk of heart disease than those who did not walk regularly. The risk is reduced by 30%. "The benefits of walking have been touted in different ways everywhere," says director of fitness at Pritikin Longevity Center + Spa in Miami. After doing this type of exercise, when someone goes to the doctor for the next check-up, the doctor will surely pat him on the back after seeing the results. For the prevention of disease, long walk is important, experts say that once or twice a week long walk or at least one hour walk must be included to keep good health. Is.
4. Your digestion will improve by walking more. If you currently praise coffee for keeping your digestive system strong, get ready to thank your morning jog instead. That's because a regular walking routine can significantly improve your bowel movements, says Tara Alachamy, DPT, a physical therapist at the Cancer Treatment Centers of America. She says, “A patient who has abdominal surgery is the first to need to walk because it uses the core and abdominal muscles, which promote movement in our GI system.
5. When you become a regular walker, you've established a regular routine—and when you have a routine, you're more likely to continue the activity and try new healthy behaviors. Kim Evans, a personal trainer and daily walker, says, "I firmly believe that walking regularly can help you meet your other goals.
6. Whether you're feeling stuck at work or you're looking for a solution to a difficult problem, research suggests it's a good idea to move on: A 2014 study in the Journal of Experimental Psychology, Learning, Memory & Cognition According to studies, going for a walk can spark creativity. "Researchers administered creative-thinking tests to subjects while sitting and walking and found that walkers thought more creatively than those who sat down," Dr. Jampolis says.
7. Contrary to what you might think, fast pavement can help improve your range of motion and mobility because running increases blood flow to stressed areas and helps strengthen the muscles around your joints. Help is available. In fact, research shows that walking for at least 10 minutes a day, or about an hour each week, can prevent disability and arthritis pain in older adults. An April 2019 study in the American Journal of Preventive Medicine found 1,564 adults over the age of 49 diagnosed with lower body joint pain. Participants were asked to walk for one hour each week. Those who did not walk for at least an hour each week reported that they were walking very slowly and had problems completing their morning routines, while participants who stuck to their walking routines reported that they were walking very slowly. Mobility was better.
8. It turns out that putting one foot in front of the other can help reduce the risk of disease and promote longevity. Research from Arthritis Research and Medicine suggests that high-intensity interval walking training may help improve immune function in older adults with rheumatoid arthritis, an inflammatory disease that affects the joints. A recent study in Chronic Respiratory Disease also suggests that walking may help patients with chronic obstructive pulmonary disease (COPD) reduce their morbidity and mortality. COPD patients are overweight or obese because they are unable to exercise for long periods of time and may have difficulty breathing during intense activities. But walking can help improve symptoms and reduce the risk of heart disease and metabolic syndrome, among other things.
09. Ever wondered how blue zone people can live up to 100? The secret to his long and healthy life consists in getting out and running. A study in the Journal of the American Geriatrics Society showed that older adults aged 70 to 90 who left home and were physically active lived longer than those who did not. Staying active also helps you stay connected to loved ones and friends who can provide emotional support, which is especially important as you age.
10. If you workout regularly, you know you'll sleep better at night. This is because sleep naturally enhances the effects of melatonin, the sleep hormone. A 2019 study from Sleep found that postmenopausal women who do light to moderate-intensity physical activity nap better at night than sedentary people. Walking also helps reduce pain and stress, which can disturb sleep.
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