Monday 31 May 2021

Health benefits of walking

Posted by Hemamenan on 5/31/2021 10:22:00 pm with 1 comment


    Walking can help you burn calories. Burning calories can help you maintain or lose weight.

    Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent Trusted Source. And your risk may reduce even more when you increase the duration or distance you walk per day.

3. Can help lower your blood sugar 

    Taking a short walk after eating may help lower your blood sugar.

    A small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another point during the day.

4. Eases joint pain

    Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

    Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.

5. Boosts immune function 

    Walking may reduce your risk for developing a cold or the flu. If you live in a cold climate, you can try to walk on a treadmill or around an indoor mall.

6. Boost your energy 

    Going for a walk when you’re tired may be a more effective energy boost than grabbing a cup of coffee.

    Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

7. Improve your mood 

    Walking can help your mental health. Studies Trusted Source show it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.

    To experience these benefits, aim for 30 minutes of brisk walking or other moderate intensity exercise three days a week. You can also break it up into three 10-minute walks.

8. Extend your life

    Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death
But walking at a brisk or fast pace (at least 4 miles per hour) reduced the risk by 24 percent.

    The study looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

9. Tone your legs 

    Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.

    Also trade off walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats, lunges, and leg curls to further tone and strengthen your leg muscles.

10. Creative thinking 

    Walking may help clear your head and help you think creatively.



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