One of the best ways to maintain healthy weight, stay strong and live longer is a seemingly very simple thing that we have been doing naturally since childhood. All we have to do is go. Walking, ideally for at least 30 minutes a day, can work wonders, from lowering blood pressure and reducing the risk of chronic diseases to a healthy heart and a sharp mind.


Walking is so easy that almost anyone fit for work can do it. In addition, it has great benefits - supporting a healthy immune system, stimulating the metabolism, strengthening the joints, muscles and bones - not to mention that it is amazing for relieving stress and enjoying a little time for us.


health-benefits-of-walking



 12 HEALTH BENEFITS OF WALKING


Here are the most important benefits of walking, listed by the experts of Prevention magazine.


Contents:


    1. Improves mood
    2. Helps burn calories and maintain an optimal level of health
    3. Reduces the risk of chronic diseases
    4. Increases life expectancy
    5. Increases brain activity
    6. Relieves joint pain
    7. May delay varicose veins
    8. Stimulates the digestive system
    9. Increase creativity
    10. Improves sleep
    11. It activates the immune system
    12. Other goals seem more accessible when walking becomes routine



1. Improves mood

A glass of wine or a piece of chocolate can make the memory of a hard day sweeter, but walking is a strategy that offers the same advantage, and also helps us to burn calories. In fact, research shows that just 10 minutes of walking can lift our spirits. The effect can be further enhanced if the walk takes place in nature, preferably through grass or forest.

Walking changes our nervous system so much that we experience a decrease in anger and hostility, especially when we go for a walk in the green or in the sun. This can be especially helpful in the colder months, when seasonal depression increases.



2. Helps burn calories and maintain an optimal level of health

As we go on for a longer period of time, we notice that our clothes are lighter on us, even if the number of kilograms does not change on the scales. Regular walking helps to reduce belly fat and, as a result, improve the body's response to insulin, according to research.

In order to speed up the burning of calories, it is good to alternate the rhyme faster with a slower one and to change the routes, including some with a greater difficulty. Walking daily activates the metabolism by burning extra calories and preventing muscle loss, which is especially important as we age.

If you want to reduce weight then find  The best meal plan to lose fat faster



3. Reduces the risk of chronic diseases

Diabetes experts recommend walking to lower your blood sugar and your overall risk of diabetes. Studies show that those who walk enough have a 30% lower risk of cardiovascular events, such as heart attack or stroke, compared to those who do not walk regularly.

To prevent disease, walking is key, and doctors recommend walking at least twice a week.



4. Increases life expectancy

One study found that people who exercised between 10 and 60 minutes of moderate exercise a week had an 18% lower risk of death compared to those who were inactive. At the same time, people who performed the recommended 150 minutes of exercise per week for at least 10 minutes had a 31% lower risk of death. Other research shows that the faster you go, the lower the risk. The benefit comes from the cardiorespiratory training that walking offers.



5. Increase brain activity

Research that performs brain scans shows that in people who walk at a fast pace for one hour three times a week, the areas responsible for making decisions in the brain work more efficiently than in people who do not move. Other research shows that when children spend 20 minutes walking on a treadmill, their performance on academic tests improves. Experts believe that these benefits may be due in part to increased blood flow to the brain, which occurs during exercise.



6. Relieves joint pain

Exercise helps improve mobility, as walking increases blood flow to tense areas and helps strengthen the muscles around the joints. Walking for at least 10 minutes a day - it’s about an hour each week - can prevent disability and arthritis pain in older adults.



7. May delay the onset of varicose veins

As we age, the risk of developing varicose veins increases. Walking is a proven way to prevent them from developing. The venous system includes a circulatory section known as the "second heart," which consists of muscles, veins, and valves located in the legs and leg, experts say. This system works to push the blood back to the heart and lungs, and walking strengthens this secondary circulatory system by strengthening and maintaining the muscles of the legs, which stimulates healthy blood flow.

For those who already suffer from varicose veins, daily walking can help relieve swelling and the feeling of heavy legs. Also, in people who have a genetic predisposition to varicose veins, daily walking can delay the onset of the disease.



8. Stimulates the digestive system

A regular walking routine speeds up the activity of the digestive system, as it uses the core and abdominal muscles, encouraging the acceleration of the gastrointestinal system.



9. Enhance your creativity

Whether it's a deadlock or a solution to a difficult problem you've been looking for for a long time, movement can be an idea to unlock. Walking stimulates creativity and can lead to various ideas.



10. Improves sleep

Regular training stimulates a more restful and longer sleep, because exercise naturally increases the effects of melatonin, the sleep hormone. A 2019 study found that postmenopausal women who engage in light to moderate physical activity get better rest at night than those who are sedentary. Walking also helps reduce pain and stress, which can lead to sleep disturbances.



11. Put the immune system into action

Walking is an effective strategy to boost immunity, as it increases the number of immune cells that attack pathogens in our body, which lowers the risk of getting seriously infected with infectious diseases. Even if they get sick, people who walk regularly recover faster from the disease.



12. Other goals seem more accessible

When walking becomes routine When walking becomes a habit, a routine is established, and the installation of a routine helps us to adopt new healthy behaviors more easily. Experts believe that walking regularly helps us achieve other goals that we have set for ourselves.

If you are not used to walking, do not set big goals from the beginning. You start with small tranches of a few minutes a day, then you can gradually increase the time, reaching up to 30 minutes or even an hour a day. Use regular times of the day, such as going to work or shopping, to give up your car or public transportation, and replace them with walking.

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