12 Health Benefits Of Walking Everyday To Lead A Longer Life

“Walking has always been my main source of cardio, and I’ve been the same weight my entire life except when I was pregnant!” says fitness instructor Denise Austin.

According to Melina B. Jampolis, M.D., author of The Doctor on Demand Diet, the secret is to strut for at least 30 minutes per day. Whether you choose to put on your walking shoes and walk to work, walk with a friend, or join a hiking club, research shows that walking can benefit you in a variety of ways, including lowering blood pressure, lowering your risk of chronic diseases, and making your brain sharper and your heart happier.

12 benefits of walking

1. Calories expended

You can burn calories by walking. Calories burned can assist you in maintaining or losing weight. The number of calories you burn will be determined by numerous factors, including:
• speed of walking
• the distance traveled
• topography (going uphill burns more calories than walking on a flat surface)
• your body mass index

2. Invigorate the heart

According to the American Heart Association, Walking for at least 30 minutes five days a week will lower your risk of coronary heart disease by roughly 19 percent. Your risk may be reduced even further if you increase the length or distance of your daily walks.

3. Can aid in the reduction of blood sugar levels

According to the American Diabetes Association, going for a walk can help to reduce your blood sugar. A tiny study indicated that walking for 15 minutes three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than walking for 45 minutes at another time. However, more research is required to corroborate these conclusions. Consider including a post-meal walk in your daily routine. It can also assist you in incorporating exercise into your daily routine.

4. Thinking outside the box

Walking might help you clear your mind and think more creatively. People seeking to come up with new ideas while walking or sitting were compared in a study that included four experiments. Participants performed better while walking, especially when walking outside, according to the researchers.

Walking, the researchers concluded, allows for a free flow of ideas and is a simple approach to boost creativity while also getting some exercise. When you’re stuck on a problem at work, try organizing a walking meeting with your coworkers.

5. Legs should be toned

The muscles in your legs can be strengthened by walking. Walk-in a hilly location or on an incline treadmill to gain additional strength. Alternatively, look for routes that include stairwells. Alternate between walking and other cross-training exercises such as cycling or jogging. To tone and build your leg muscles, you can use resistance workouts like squats, lunges, and leg curls.

6. Boost your mood

Walking is beneficial to your mental health. It has been shown in studies to aid fatigue, anxiety, depression, and a bad mood. It can also help with self-esteem and social withdrawal symptoms.

Aim for 30 minutes of brisk walking or another moderate-intensity exercise three times a week to reap these benefits. It’s also possible to divide it into three 10-minute walks.

7. Walking improves mental acuity

The research in this area is rapidly expanding. Brain scans of persons who walked briskly for one hour three times a week showed that their decision-making areas operated more efficiently than those who attended education seminars instead. Physical activity, such as walking, has also been shown to boost brain function in older women in other studies. Experts believe that part of the reason for these advantages is the increased blood flow to the brain that occurs as a result of exercise.

8. Boost your stamina

When you’re fatigued, going for a stroll instead of grabbing a cup of coffee may provide a more effective energy boost. Walking enhances the flow of oxygen throughout the body. It can also raise cortisol, epinephrine, and norepinephrine levels. These are the hormones that help you feel more energized.

9. Immune function is improved

Walking can help you from catching a cold or the flu. To reap the benefits of walking, try going for a daily one hour of walking. If you live in a cold climate, try walking on a treadmill or walking around an indoor mall.

10. Relieves joint discomfort

Walking can help protect your knees and hips, as well as your joints. Because it lubricates and strengthens the muscles that support the joints, it is beneficial. Walking may also provide health benefits for those with arthritis, such as pain relief. Furthermore, walking 5 to 6 kilometers every week may assist to prevent arthritis.

11. Walking can even help to prevent varicose veins from developing

Varicose veins become more common as you get older. According to Luis Navarro, M.D., founder, and director of The Vein Treatment Center in New York City, walking is a proven strategy to prevent them from growing.

He continues, “The venous system includes a circulatory component known as the second heart,’ which is formed by muscles, veins, and valves in our calf and foot.” “This system pushes blood back up to the heart and lungs, and walking strengthens and preserves leg muscle, which increases healthy blood flow.”

12. Increase the length of your life

Walking at a quicker speed may help you live longer. Researchers discovered that walking at a moderate pace lowered the chance of death by 20% when compared to walking slowly.

Walking at a quick or fast speed (at least 4 miles per hour) significantly lowered the risk. The study looked at the link between quicker walking and parameters like overall causes of death, cardiovascular disease, and cancer death.

How do gain the benefits of walking in safe ways?

• Pedestrian areas should be avoided. If at all feasible, seek well-lit spaces.
• Wear a reflector vest or light if you go for a stroll late at night or early in the morning so motorists can see you.
• Sturdy shoes with strong heels and arch support are recommended.
• Dress in loose-fitting, comfy attire.
• Stay hydrated by drinking plenty of water before and after your stroll.
• Even on cloudy days, use sunscreen to avoid sunburn.

Walking can be used to meet the daily exercise requirements for persons of all ages and fitness levels. To keep track of your daily steps, consider purchasing a pedometer or other fitness tracker. Here are a few to consider. Choose a walking route and a daily step goal that are appropriate for your age and level of fitness. To avoid injury, warm-up and cool down before walking. Before beginning a new exercise plan, always check with your doctor.