There are numerous health benefits of walking to improve and maintain your overall health. Physical activity or exercise does not have to be vigorous, or done for long periods, in order to obtain incredible health benefits. Walking is not only low impact, but requires minimal equipment and can be done at any time of day. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.
Walking is a great form of physical activity for people who are just beginning their fitness journey, overweight, elderly, or who haven’t exercised in a long time. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. It can also be performed at your own pace.
Do you know just 20 – 30 minutes a day can increase cardiovascular health, strengthen bones, promote weight loss, and boost muscle & endurance? It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers.
In today’s post, we’ll highlight some of the incredible health benefits of walking!
So What Are The Incredible Health Benefits of Walking?
It Boosts Immune Function
Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
It Eases Joint Pain
Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
Strengthen and Support Joints
The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking “squishes” the cartilage, bringing oxygen and nutrients into the area.
Promotes Weight-Loss
One of the major benefits of walking is that it’s a low-impact exercise that can help you burn calories and lose weight. The number of calories burned during your walk will depend on factors such as distance, pace, and body weight. Even walking a short distance can have benefits for weight management. Over time, calories burned can lead to pounds dropped.
Help Strengthen muscles
Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.
4 Ways Walking can Improve Your Physical Activity Levels
Walking is a simple yet effective form of exercise that is accessible to almost everyone, regardless of age or fitness level. There are numerous benefits of walking for the body and mind as it helps improve physical activity levels and promote overall well-being.
Listed below are some ways that walking can improve physical activity levels:
- Increases cardiovascular fitness: Among the numerous benefits of walking is its impact on cardiovascular health. Walking regularly is a great way to improve cardiovascular fitness and strengthen the heart and lungs. It can lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health.
- Strengthens muscles: Walking is a weight-bearing exercise that can help strengthen the muscles of the legs, hips, and core. By regularly walking, you can improve muscle tone and endurance, and reduce the risk of muscle loss and weakness.
- Improves balance and coordination: Walking requires coordination and balance, which can improve with regular practice. This can be especially beneficial for older adults who may be at risk of falls or balance issues.
- Reduces stress and improves mood: Regular walking is a form of physical activity that can also have mental health benefits. It may help reduce stress, improve mood, and promote feelings of well-being and relaxation.
In conclusion, to get the most out of walking, it’s important to make it a regular part of your routine. Whether you’re looking to burn calories, improve cardiovascular fitness, or simply enjoy the mental health benefits of walking. Aim for at least 30 minutes of brisk walking per day, or break it up into shorter sessions throughout the day if that works better for your schedule. You can also add variety to your walking routine by exploring new routes or adding hills or stairs for an extra challenge.
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