Walking is one of the best and easiest form of physical activities to carry out with an amazing health benefits. If you want to increase your heart rate and breathe rate, prevent the onset of many health conditions, relieve joint pains and enhance the efficiency of your immune system you should consider walking. Walking is very cheap to practice, all you need is just a pair of nice shoe and hit the track and start walking. In today’s article will be discussing the tremendous health benefits you will derive from walking.
Health benefits of walking
Here are the important benefits of walking
Walking stimulate weight loss
Obesity is an health condition that increases your risk of health problems such as diabetes, high blood pressure, coronary heart disease, stroke and some cancer. Brisk walking stimulates healthy weight loss by burning calories and eliminating excess fat in the body. You will burn an average of 250 calories per day by walking for 35 minutes, the more distance you cover while walking the more calories you burn, thus more weight are lost during this process.
One study found that previously sedentary obese adults who engage in brisk walking by covering 10,000 steps per day for 36 weeks experienced greater weight loss and improvement in their cardiovascular health.
It promotes heart health
One of the surprising health benefits that walking offers is that it improves your heart rate, keeps it in a healthy condition and lowers your risk of cardiovascular health problems such as heart attack, heart failure, coronary heart disease and stroke. Walking for 25 to 30 minutes 3 or 5 times in a week will improve blood circulation, reduce blood pressure and enhance cardiovascular health.
Walking regulates blood sugar level
Diabetes comes up when the concentration of glucose in the blood is higher than normal. Regular brisk walking increase the utilisation of glucose in the body thereby reducing the occurrence of type 2 diabetes and it can also be used as complementary therapy for glycemic control in patient with type 2 diabetes. A meta-analysis study involving 866 participant with type 2 diabetes revealed that supervised walking group had significant reduction in their hemoglobin Alc (measure of glucose in the blood) , body mass index and diastolic blood pressure compared to non supervised walking group.
It enhances quick digestion
Walking also plays a significant role in the digestion of food. When you engage in brisk walking especially 35 minutes after meal it will speed up the breakdown of food in your body, increase metabolism and lower your risk of indigestion, bloating and constipation.
It helps to relieve joint pains
Walkng is very effective when it comes to reducing and eliminating joint pain. A brisk walking of 30 minutes 3-5 times per week will strengthen your muscles, increase your range of motion and reduce pains and stiffness in or around your joints. A study revealed that 6weeks retro walking program involving 68 patients with knee osteoarthritis resulted into significant reduction in pains and functional disability and improvement in quadriceps muscle strength and performance in patients with knee osteoarthritis. Regular brisk walking is important and useful in the management of back pains, joint pains and arthritis conditions.
Walking strengthens the bone
If you are looking for the cheapest and easiest exercise to build up and maintain healthy and strong bones, walking is the best choice to make. Practicing brisk walking regularly improves bone mass, prevent bone loss and promote overall bone health. A study found that healthy postmenopausal women who engaged in brisk walking covering 1mile per day for a year had higher whole body bone density than woman that who walked shorter distances.
It enhances good sleep
Walking helps in the management of stress and anxiety that can contribute to insomnia (difficulty falling asleep). Engaging in brisk walking on regular basis helps you to sleep faster, stay asleep longer and improve your sleep quality. A study published in Modern Care Journal revealed that morning and evening walks improved sleep quality among elderly people and it can be recommended that they should include walking exercise in their daily activities in order to promote their sleep quality.
Walking improves the efficiency of the immune system
A strong immune system is crucial to maintain a healthy lifestyle. Walking improves cardiovascular health, promotes metabolism, reduces inflammations, prevents unhealthy weight gain and boosts your immunity against many health conditions. A study published in American Journal of Lifestyle Medicine proved that a moderate intensity exercise (walking) boost immune system and cause reduction in the incidence of upper respiratory illness. The mechanism behind this action involves an improved recirculation of immunoglobulins, neutrophils and natural killer cells that persisted 3 hours after exercise. You should aim at walking for at least 30 minutes every day per week to make your immune system stronger.
It promotes good mood
Walking reduces stress, anxiety and depression thereby promoting physical and mental balance which increase good mood. Regular brisk walking stimulate the production of serotonin in the brain which ward off depression and elevate good mood. A study published in Health Promotion Perspectivefound that a 10 minutes bout of brisk walking and meditation both improved mood among young-adult compared to inactive adults.
Walking boost energy
Walking enhances quick breakdown and absorption of food substances which result into quick release of energy. When you practice regular brisk walking especially covering long distances you will sweat more, your heart rate will be increased and the flow of blood through out your body wiil also be increased which at the end will result into higher energy release.