Knowing that walking for 30 minutes a day is good for your health is a given, we all know that. But even with the awareness that it is healthy for us, most people still seem to avoid walking and procrastinate in moving.
We compile 10 benefits of walking for 30 minutes daily, for you to get excited and actually start walking today!
Strengthens the Bones
Milk alone is not enough to strengthen the bones, supplementing it with walking is a good idea. A 30-minute walk can help reduce the possibility of osteoporosis especially as we begin to age. One way to increase your bone density is to walk sideways or backward.
Walking is considered a high-impact exercise and is one of the three pillars in bone health. This weight-bearing exercise can influence factors to preserve bone strength.
The more you walk, the more your feet add force to the ground which results in stressing your bones so they can become stronger. Compared to running, walking is more moderate, but it implies the same goal.
Reduces Risks of Diseases
Daily walking helps significantly in boosting heart health. A 30-minute walk can improve your blood circulation. It reduces bad cholesterols and increases good ones, which results in a healthy body
One of the challenges that an aging individual face is the possible occurrence of stroke and high blood pressure which can be controlled through daily walks.
Walking is not only beneficial to the heart but to other areas of the body as well. It helps to reduce diseases such as cancer, type II diabetes, and even asthma. According to studies, a walk after every meal helps in lowering blood sugar levels.
There are different ways we know how to improve sleep such as yoga, drinking milk before bedtime, taking sleeping pills, reading, and even exercising at night.
However, you may ditch those listed activities and try walking. In a video made by Dr. Wright for Huffington Post, he states that a 7am walking exercise can result to 75% increase of deep and sound sleep.
Moreover, the scientist suggests that you should try walking 3 hours before bedtime for a more relaxed sleep. This activity is perfect for those people experiencing chronic insomnia or for those who want to improve sleep.
With walking, an individual can also reduce anxiety and prevent himself from being distracted before going to bed.
Maintains Weight and Prevents Obesity
Did you know that walking can eliminate toxins in our body? Coming from the unhealthy foods we eat, walking has an essential role in removing excess fats and preventing us from obesity.
Through a 30-minute walk, we can actually burn fats and stimulate blood circulation. Good news to women, because this high-impact activity helps in preventing your body from forming cellulite.
To speed up the metabolism, walking requires a faster pace to burn more calories. It is the best exercise to maintain your ideal weight too. This is the most accessible exercise you can do outdoor and indoor without needing to go to the gym.
Improving the lower body strength is necessary for an individual. With such a weak pace, a person won’t be able to keep up and prevent the body from falling and can easily get out of balance.
The body balance of older people gets affected by different factors such as illnesses, medical conditions, poor stability, or impaired vision.
While balance is the key to everyday life, the body gets stronger through a regular walking activity.
With improper balance, posture and weak muscles, the body will experience discomfort and pain. Walking is the safest exercise primarily for older people.
Prevents Dementia and Serious Brain Illnesses
Researchers from Florida Mayo Clinic found that walking 20-minutes or so can prevent the development of dementia, especially to older people.
Furthermore, neurologists have ongoing research studying if a daily walk can also cut down the progress of serious diseases such as Parkinson’s and Alzheimer’s.
Walking helps the brain cells to recover and form new connections. Dr. Jay Van Gerpen believes that putting people on their feet can prevent them from experiencing symptoms such as tremors, dementia, and even memory loss.
Moreover, regular walks can help reduce the risk of blocked blood flow, which is one of the factors that contribute to the progress of dementia.
Miraculously, with a daily walk, the function of the hippocampus increases by 2%. It is the part of the brain where new memories are controlled thus increasing memory function.
Increases Energy Level
Office workers are the people who mostly experience feeling tired and sluggish. It is then advised not to sit the whole day and do walks every 30-minutes interval.
Light-intensity walks can actually fight fatigue caused by long hours of work and sitting. For you to feel energized until the end of the day, you may do walk trips to the pantry, bathroom, lounge, and around the office just to wake up and boost your mind and body.
Studies have shown that prolonged sitting can eventually cause heart diseases and worst, cancer.
It’s better to get ‘out of your chair time’ than develop type II diabetes early in life. Walking can keep the blood flowing; it also increases the production of endorphins – a hormone in the body which releases when the body is required to do a certain task.
Enhances Brain Function
Regular walks are highly beneficial to the brain as it can provide an individual with a sharper focus. As Dr. Gerpen, a neurologist believes, “walking is a window to the brain.”
As you get older, the part of the brain that is responsible for our memories shrink. Thus, daily walks are needed to keep it active.
It can help increase the size of the hippocampus by 2% which in turn decreases the progression of memory loss and impairment.
If exercise is to keep our body in shape, walking is to keep the brain focused and sharp. Walking results in good mental health and increased self-esteem as every time we do walk routines, endorphins are released, giving our body enough energy we need and…
Boosts Mood and Keeps a Low-Stress Level
Routine walks boost our mood and keeps you from experiencing depression. Don’t you know that by walking, our body releases endorphins or usually known as happy hormones?
A brisk walk can clear one’s mind and uplift their spirit, too. Taking time to walk can help you think more and can give out positive effects not just on your body, but on your mood as well.
It does not matter which place you are in, as long as you are walking and seeing different people and environment, you get the same boost.
Camaraderie is also recommended in this exercise, wherein you can talk to someone, share your thoughts, and eventually feel bright and energetic.
Improves Lung Health
Walking is the perfect breathing exercise to increase lung health. Daily walks can increase the lung capacity which means a more natural way to breathe.
It prevents us from getting various lung diseases too. Researchers have shown that a 30-minute walk can strengthen the lungs and cut down on the possible occurrence of stroke.
The Lung Institute suggests an outdoor walk especially for those carrying lung diseases as it boosts immune system wherein natural killer cells are produced and increases immunity.
Tips to add walking to your daily routine:
- Start slow and build up – 30 minutes a day is a great start
- Choose the correct footwear – to reap the most health benefits from your new routine, proper arch support is vital for strengthening your back and bones
Now that you know all of the benefits, it’s time to put theory into practice and get moving. Enjoy!