With the regular exercise, you can have a great impact on your emotional, physical and mental health. Even though it has many benefits, there are some days that we are busy and cannot find time to work out.
According to some studies, you can add 7 years to your life by walking 15 minutes on a daily basis. The study was done with 95 participants at the age of 30 – 60 years old and found that who did some exercise, like walking, notices some anti-aging properties.
If you don’t have time to do a regular workout, find 15 minutes to walk to get the same benefits.
Waling Enhances Heart Health – The Relation Between Walking And Cardiovascular Health
According to the studies done by Harvard about the effects of walking on cardiovascular health and they found:
- Nearly 10.269 male graduates at Harvard, walking nine miles per week were related to 22% reduced the death rate.
- Nearly 44.452 health professionals, walking half an hour a day was related to 18% reduced the risk of coronary artery disease.
- Nearly 72.488 female nurses, walking three hours per week was related to 35% reduced the risk of cardiovascular death and heart attack and 34% reduced the risk of stroke.
Benefits of Walking on a Daily Basis
- It improves cognitive performance
According to a study, it says the there is a connection between walking on a daily basis and cognitive performance in both children and adults.
- It boosts up the mood
By walking on a daily basis, you can improve your mood. According to research done in 2016, it has found that walking at least 20 minutes a day will increase your self-confidence and attentiveness.
By walking you will experience a decrease in hostility and anger as it modifies the nervous system.
- It reduces high blood pressure
The studies have found that moderate walking can reduce the risk of high blood pressure.
- It reduces pain and enhances mobility
According to an article published by the American Heart Association, walking on a daily basis can improve mobility in people with PAD (peripheral artery disease.)
- It can treat or prevent diabetes
Women who walked half an hour on a daily basis had reduced risk of diabetes by 30% said the Health study of the Harvard nurses. By walking you can also lower abdominal fat, the main cause of diabetes.
- It reduces the risk of cancer
The women who walk 7 hours per week had reduced the risk of breast cancer by 14% according to the Cancer Epidemiology, Biomarkers and Prevention. The researchers at the University of California and Harvard University found that men who walked 3 hours per week and suffered from prostate cancer reduce the risk of its reoccurrence.
- It regulated digestion
A physical therapist at Cancer Treatment Center in America, Tara Alaichamy said that walking can help you to improve your gastric mobility. For a patient abdominal with surgery, it is better to go for walk, as it utilizes abdominal muscles and core, thus stimulating movement in the gastrointestinal system.
- It enhances bone health
You can avoid osteoporosis, fractures, and shrinkage of the spine by strengthening your bones by doing regular exercise. By walking you can create bone density. So, those who do regular exercise can have healthier and stronger bones.
- It makes the body last longer
Walking can reduce the mortality at all and there are many studies to prove that. A recent study done by using information from more than 334,000 people in the European Prospective Investigation, has found out that turning from inactive into 20 minutes active walk daily reduces the number of deaths by nearly 7%.
- It reduces the risk of Alzheimer’s disease
According to a study done by the University of Virginia Health System, it says that men at the age of 71 – 93, who walked more than a ¼ of a mile on a daily basis and half the incidence of Alzheimer’s disease and dementia compared to the men who walked less.
How to make the most of your walking – some walking tips
- Pick the right place – you should walk about 3.5 miles an hour in order to burn calories. Take smaller, but faster steps to speed up.
- Keep your posture right – you need to look straight ahead with the chin parallel to the ground and keep your shoulders down too.
- Wear comfortable shoes – wear low-heeled, lightweight, cushioned and flexible shoes and avoid stiff shoes which do not bend.
- Swing the arms – bend your arms at 90 degrees and pump the shoulders as it can provide a workout for your upper part of the body and makes your pace quicker.
- Do an incline walk – try to walk up and down a cliff or a treadmill to burn calories and fat.
Easy ways to walk more
- Walk to work and to school
- Get off several bus stops before your home when taking public transportation
- Take the stairs rather than elevators
- Go for a walk instead of sitting at the same place after lunch
- Park to the further spot so that you can walk to your destination
- Go for walk with your family or friends after dinner
- Do walk and talk meetings at work
- Walk and listen to a podcast rather than sitting and listening to it
- Take your dog for a walk
You can have great benefits of walking on a daily basis as it positively affects the emotional, physical and mental health.
Start immediately to walk!