Are you the person who has taken the gym membership or planning to do so, but not finding the time to start with your fitness routine? Or have you had surgery or gone through a medical treatment lately which is stopping you to hit hard in the gym?
If it’s so, you absolutely don’t need to be physically inactive. You can add walking into your regime. Walking is a light form of cardio. Several studies indicate walking 30 minutes daily provides numerous benefits.
But if you live in a polluted city like Delhi & don’t have enough space at home to walk or you can’t go out to walk for any reason, use a treadmill instead. You can spend 10-15 minutes on a treadmill. It is time-saving and effective too. If you want to buy a treadmill now, check out this list of best treadmills in India.
Benefits Of Walking
1. Good For Your Mental Health
Walking is simple and moderate exercise one can easily follow without any risk.
The people who are suffering from depression and anxiety, it is recommended that they should regularly walk.
Why walking is perfect for mental health?
Because it treats you without any side effects and helps your well-being. It changes your mood as well as your sleep quality and this will further reduce your anxiety & stress.
If you are walking regularly means there is a 30% or less risk of becoming depressed.
As per NCBI research outdoor group walking is one of the best physical exercises to reduce mental ill-health.
2. Burn Calories
The calories you burn are directly connected with the intensity of your walking.
Look at the Harvard Health Publishing research Chart:
The weight of the person is the same but the intensity of the walking burn calories differently at each time. If 155 pond person walks at 3.5 mph, he/she burns 149 calories and if this same person walks at 4.5 mph burn 186 calories.
3. Produces Vitamin D
Sun exposure is a perfect source of vitamin D so walking is a great way to spend some time with the sunlight.
10-15 minutes is enough if you regularly go outside for a walk.
4. Prevents Dementia
Dementia is a condition characterized by a decline in memory I,e a gradual loss of memory. And of course, this will affect a person’s ability, the person will unable to perform a day to day activities.
So a moderate walking daily can build confidence and improve memory.
As per the research regular exercise is helpful to reduce the risk of dementia.
Another research says that over 2,000 male over 30 years announced the promotion of physical activity and a healthy lifestyle reduced the incidence of dementia by 60%.7.
5. Solves Problems & Increases Creativity
You spend most of your time on completing your work and deadlines. In this way, you surround yourself in a high-pressure environment. And when any problem comes to you, your mind does not work properly because of stress.
So walking is a good option to recharge your mood and calm your nerves because while walking there will be no signal in your mind that you are under pressure.
And you will not deny that a cool mind can never disappoint you, it creates new ideas and able to solve problems.
According to research walking is the simple solution of increasing creativity and it opens up new plans.
6. Fights Cancer
Research says the people who suffer from cancer can reduce the 40% risk through 5,280 feet daily.
20 minutes of walking a day are helpful for breast cancer suffers.
On the other hand, bowel cancer patients have to be more active physically for reducing the risk.
Look at the research that walking is helpful for the cancer patients undergoing cancer treatment and this way walking reduces the side effect of chemotherapy.
One more research says that physical exercise is safe for people suffering from cancer during and after treatment.
7. Reduces Diabetes Risk
As per the research that a low-fat diet and a 30-minute walk can cut the diabetes risk.
If you don’t have time to walk, you must follow these steps:
- Park your car a little further away from your office. For doing this, you don’t need to give extra time to move.
- Same with the stairs, choose stairs rather than elevators. This will increase your physical activity.
- Take at least a 20-30-minute walk after the meal in the night-time, you can listen to music meanwhile to energize yourself.
8. Extends Life
A study suggests that brisk walking every day can add up to approximately 15 to 20 years, women could add 15 while men could 20 years.
The good news is that there is no need to attend any training or program to learn walking like any other yoga poses.
Turns out slow walkers are twice as likely to have a heart-related disease and death as compared to fast walkers.
9. Helpful For Losing Weight
Increase your physical activities rather than starving yourself for losing weight.
Some people instantly leave the meal and cut everything for losing weight. If you are also doing so means you are not giving proper nourishment to your body and you will eventually face many diseases in the future.
As per research when sedentary people start to walk 10,000 steps or 2000-4000 steps per day, they really see good results on weight loss.
Apart from this ignore eating junk food and sugar, they are very harmful to your body.
10. Helps To Tone Your Legs
You don’t need to do tough yoga poses to slim your legs and thighs, just an attentive walking is enough.
Don’t lean too far forward or back when you are walking as this would create a negative impact on your knee, hips, and spin.
Look at the WebMD research an aerobic exercise like brisk walking makes your legs and hips in shape.
11. Increases Your Productivity
Productivity comes from energy and a good feeling. As per the NCBI research when you walk, good hormones like endorphins releases in your body that give you confidence, strength and a happy mood. This will eventually increase your productivity.
You can walk even when you are in the office or college. Whenever you feel low, take a break and go outside for a walk for a few minutes.
Look at the research office workers shows more productivity from the formula of sitting less & walk more.
12. Reduces Stress
Walking reduces your stress level because it improves your blood circulation and decreases the production of stress hormones.
Green spaces are really the stress buster so try to walk in the park or in the greenery area. Stress levels can be reduced by breathing in and breathing out(Slowly) also in the open area.
As per research 10 minutes of brisk walking is helpful to improve your mood state.
13. Reduces Fatigue
According to research regular walking or exercise boosts your energy level and it proves to better than a nap to fight fatigue.
Choose running or low to moderate walking as per your physical capacity. And if you can’t go outside for any reason, use a treadmill at home.
14. Reduces The Risk Of Heart Disease
As per research walking more than 4 hours/per week helps to reduce the risk of cardiovascular diseases.
According to the Harvard Studies walking reduced 31% of the cardiovascular-related risk and 32% of dying risk.
15. Boosts Brain Power
According to NCBI research physical activity protects your brain and may reduce the risk of neurological diseases.
Walking releases the production of BDNF(Brain-Derived Neurotrophic Factor)protein that is really important to brain health.
16. Improves Your Sleep Hours
As per research moderate-intensity and aerobic exercise helps to improve sleep quality in old age.
Daily walking just before bed is helpful for good sleeping.
17. Good For immune system & Digestion
It improves digestion & boots your immune system.
Study shows that walking post-meal helps your food move faster and decreases blood sugar. You must take a 15-minute walk after every meal I, e breakfast, lunch, and dinner.
If in case you miss walking just after the meal, a longer 45-minute walk at 10.30 am or 4.30 pm will be helpful.
18. Delays Aging
Walking shapes your body and slims your waist. It also manages stress level and thus you age slowly.
A study shows that people walking regularly are younger at the cellular level.
19. Regulates Blood Pressure
As per research if you walk 10,000 steps per day for 12 weeks, this will reduce your blood pressure.
Start walking from today, it will neither harm you nor it shows any kind of side effects.
20. Strengthen Bones & Muscles
As per the research short term walking reduces the risk of fractures and falls.
WebMD Research tells any weight-bearing exercise like walk, climb stairs, jogging and more build up your bones.
21. Increases Lung Capacity
As per research slowly breathe in & breathe out and walking both improve your lung condition.
We all know fresh air is good for lung so outdoor walking in the morning is a boon for increasing lung capacity.
Disclaimer 1: Slow to moderate pace walking is safe for everyone but before doing jogging and other hard exercise consult your doctor first.
Disclaimer 2: This post contains affiliate links. If you click and make a purchase from a link, we may be paid a commission on that purchase. It does not increase the price of the item. For more information visit this page.
E – Explore Yourself
I – Imaginations
K – Key To Wisdom
L – Laziness
M – Maturity
Q – Quick Learning
V – Valuable Quotes
X – X-Factor
Z – Zeal
So today’s words are: Apply (Good Habits Like Walking) & Feel Good.
Thanks for reading & please leave a comment below what you think about my twenty-third-day idea: Walking
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