Health Benefits of Walking Daily

Health Benefits of Walking Daily

If you want to get away from multiple disease and to stay fit and healthy, you need to know about the health benefits of walking daily. Walking is exactly the simplest and cheapest way to get this. Walking is free and easy to get more active and become healthier Talking 30 minutes of walking daily will help you to keep doctor away including ample amount of health benefits.

Here it is 20 Health Benefits of Walking Daily.

1)- Helps to Loss Weight

Walking is easy and great exercise to loss weight. American scientists designed an experiment known as “walking bus” in this concept obese patients walked together to the specific location around the city. After 8 weeks more then 50% of patients lost an average of 5 pounds.

2)- Better Heart Health

Better Heart health is one the most important think for healthy life. For sedentary individuals 20 minutes of daily walking is best exercise to reduces risk of heart disease. According to study published in Journal of American Geriatrics Society, Men and women 65 years of age or more who walked 4 hours in a week has less risk of cardiovascular disease.

3)- Regulates Blood Pressure

Walking helps to maintain blood pressure. According to research conducted in Wakayama Medical College, Japan where 83 individuals with mild hypertension participated and they walked 10,000 step per day for 12 weeks. After the 12^th week result showed significant drop in blood pressure and increased stamina. You can also walk for 30 to 60 minutes daily to keep your blood pressure in control.

4)- Improves Blood Circulation

walking will truly increase your intelligence. Walking helps to provide the brain with the desired amounts of glucose and oxygen, that helps it perform higher. It additionally decreases the amount of LDL cholesterol, that clogs arteries, and therefore reduces the chance of stroke. So, walking will facilitate improve blood circulation, that helps the brain and cellular functions.

5)- Reduces Risk of Diabetes

In 2016, an estimated 1.6 million deaths were directly caused by diabetes. Walking 5000 steps daily are the recommended by scientists including 3000 steps of brisk walk that helps to control blood sugar level and reduces the risk of type 2 diabetes.

6)- Improves Digestion

It is important to have healthy digestive system. Improper digestion leads to different disease like, gastrointestinal discomfort, diarrhea, colon cancer, bloating and constipation. daily walk after meal will help to lose weight and improve digestive system.

7)- Improves Memory.

Walking daily can also improves memory. According to Japanese scientists walking can improve memory of older patients. Sedentary lifestyle shrinks the hippocampus which leads memory loss, while active life style increase the size of hippocampus which leads to boost and power-up the memory.

8)- Strengthens Bones

as you become older your bones also become weaker. But if you walk frequently you can strengthen your bones. By just waking you can prevent loss of bone density that reducing the risk of osteoporosis, injury and fracture. There are 206 bones in human body that determines Our framework hence stronger and healthier bones can improve your balance, stamina and posture. Walking can also prevent arthritis and minimize the accompanying pain.

9)- Strengthens Muscles

Approximately 500 muscles in the human body. Most of these are skeletal muscles, which attach from one bone to another bone. Just like bones as you become older you experience muscle loss too. Regular walk can help to strengthening and toning the muscles and prevent muscle loss.

10)- Boosts Immune Function

The body immune system defends our body against invaders, such as bacteria, viruses and foreign bodies. Walking is a great way to boost your immune system, by just walking you can improve immune cells like T-cells, B-cells and natural killer cells. It also helps release the WBCs at a faster rate, that allowing your body to heal quickly.

11)- Prevents Dementia

Dementia is a general term for a decline in mental ability severe enough to interfere with daily life. Memory loss is an example. Alzheimer's is the most common type of dementia. It just makes you dependable and make you unable to perform daily functions. Daily Walking can help you to prevent form dementia, also improve memory and build confidence.

12)- Increases Lungs Capacity

Walking helps to increase lungs capacity, while walking we breath more oxygen as compared to normal condition. This exchange of oxygen and carbon dioxide in high volume improves lungs capacity. Which is also increase exercise performance by improving stamina. You can increase your lungs capacity by just doing a medium pace 40 to 60 minutes’ walk.

13)- Delays Aging

According to study conducted by Harvard graduates showed that student who walked for at least 30 minutes every day lived longer than those who were sedentary. Walking helps to stop several age-related issues. It may or may not activate the telomerase enzyme which is responsible for maintaining DNA integrity, an important factor in aging.

14)- Reduces Stress

Walking can improve blood circulation that helps to reduce stress hormones and provides oxygen and nutrients to the body. Walking also stimulate nervous system receptors and decrease the production of stress hormones. It known as while walking breathing in and out actually out the stress and tension.

15)- Helps Produce Vitamin D

Vitamin D is important for bones strength and it prevent multiple sclerosis, prevents cancer, diabetes type 1. You can produce vitamin D by walking out side in the morning. At least 15 to 20-minute morning walk in sun light is important to get this essential vitamin.

16)- Uplifts Mood

Many of the scientific study have proven that physical activity is needed to prevent depression and stress. Therefore, walking is highly recommended by psychiatrists and physicians to get rid of stress and depression and uplift the mood. Just walk and stay away from sad mood, depression and stress.

17)- Increases Your Creativity

If you stuck with the problem, take a walk. Walking increase blood circulation that provides several nutrients which required the body for functioning. Walking also boost the memory by calm down nervous and relax the brain this ultimately helps to increase creativity. While walking you do not feel any pressure in your mind this helps the brain to think strategically and in a more sorted way.

18)- Increases Productivity

Walking daily keeps you more active and more energetic that will ultimately increase your productivity in school or in work. You feel energized throughout the day and your energy, memory and agility help you to do you’re in a more productive way.

19)- Build Social Circle

Walking daily out side keeps you in touch with so many other people helps you to make new friends and build your social circle that encourage you to walk with them every day. you look forward to meet your friends and that create positive energy and peace.

20)- Fights Cancer

Globally Cancer is the second leading cause of death, and it’s claimed an estimated 9.6 million deaths in 2018. About 1 in 6 deaths is due to cancer and around 1/3 of death of cancer is due to 5 major reasons.

• high body mass index.
• low fruit and vegetable intake.
• lack of physical activity.
• tobacco use.
• alcohol use.

Scientists have found Walking daily will help to loss weight and reduce the risk of cancer. It has been found that walking will be helpful for those who is undergoing cancer treatment by reducing the side effects of chemotherapy and It can also lower the risk of breast cancer.

Tips to Stay Motivated for Walking

• If you are thinking about walking or you just star it, do not go for long distance so immediately start with 10 to 15 minutes of walking and increase your time and distance gradually till 30 to 45 minutes.
• Tell your friend to join you in morning walk.
• You can also join walking groups.
• Walk you dog.
• Go your office by walking, if possible.
• Don’t use vehicle for you nearby places, do walk to reach there.
• Think about the money you are saving form walking.
• Make your weekly or monthly walk planner.
• Go for different path every day.
• Go for hiking trips.
• Also gradually increase your pace of walking while you feel comfortable enough. Try to walk 10,000 steps a day and be sure to be hydrated through drinking water.

What Do We Need to Start Walking?

• Pair of walking shoes.
• Cloths in which you feel comfortable.
• A bottle for water.
• Wear your office dress if you walk for office and a comfortable shoe.
• Waterproof jacket if necessary.
•  A treadmill if you prefer inside walk.
• Motivation – absolutely necessary we have talked about it in previous section.

Thanks for the reading, now you all know about health benefits of walking daily, what to need to go for walk and how to stay motivated. Go and start walking and get all the benefits.

Do not forget to write your feedback in comment section below.

Disclaimer

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

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