Walking is a great aerobic exercise that offers various health benefits. Here’s one more. Researchers recently found that walking at a fast pace can help reduce mortality by at least 20% more than walking slowly does.
In a recent study, researchers investigated whether walking pace made any difference in the risks of death due to cancer, cardiovascular diseases as well as all-cause mortality. The results showed that for all three causes of death, brisk walking is associated with lower risks. Here’s a look at what walking can do for your health.
For people struggling with weight issues, craving for sugary snacks is a common thing. And overcoming the urge to eat something sweet like chocolate is always a challenge. The good news is that brisk walking for at least fifteen minutes can help you fight the urge to eat sugary snacks. Not only do you burn extra calories, you can also stay faithful to your weight-loss program.
As an aerobic exercise, regular brisk walking can help you shed off unwanted pounds and maintain a healthy weight. When you walk briskly for at least an hour daily, you lower the effects of obesity-promoting genes by at least half. Every time you walk for half an hour, you burn at least 200 calories, and if you do it every day, you can look forward to losing several pounds.
If you’re not used to brisk walking yet, you can start off at a slower pace. Then you can gradually build up your pace and increase the time you spend walking. But if you really want to maximize the benefits you get from walking, do your best to maintain a brisk pace.
Brisk walking gives you more health benefits compared to just strolling along. If you’re really having problems maintaining a fast pace, you can alternate between slow and brisk walking.
When you go for regular walks, walking can help you manage various medical conditions. Since it’s not an intensely strenuous physical activity, walking is often recommended to patients who need to exercise but have difficulties with strenuous physical activities.
Walking isn’t good just for those suffering from cardiovascular diseases, diabetes, or obesity. It can help improve your cardiovascular condition even if you just walk for thirty minutes at least thrice a week. Even when you walk for just a mile or two daily, it can already help improve your blood pressure and lower your risks of having a stroke.
The improved blood circulation also helps with medical conditions that are dependent on proper blood flow. This also explains why men suffering from impotence erectile dysfunction are often advised to take regular walks. When you go for a walk regularly, it can help improve your erectile function by improving blood flow to your organ.
Walking as a regular physical activity is often recommended to patients with arthritis. It’s also a great exercise for people with metabolic syndrome as walking can help lessen belly fat and lower blood pressure, blood sugar, and cholesterol levels.
Walking helps you improve your bone and muscle strength. If you’re at risk of developing osteoporosis, walking can help you prevent loss of bone mass. In fact, people who take regular walks often have higher bone densities than other people their age who don’t usually exercise. Moreover, a daily 30-minute walk can also lessen your risks of hip fractures and other fall injuries.
For people suffering from arthritis, taking regular walks can give you a lot of benefits. Your abdominal and leg muscles get toned and strengthened. This then helps improve your range of motion.
Exercising regularly by taking daily walks can help loosen stiff joints and relieve arthritis pain. The regular movement your body makes when you walk helps to deliver oxygen and nutrients into your joint cartilage.
Walking regularly results in better sleep quality. If you’re suffering from insomnia or other sleep problems, you can try walking for an hour every morning. This has been found to relieve insomnia and improve sleep quality.
It’s widely known that engaging in regular physical activities can help lift your mood. And walking regularly is one of the easiest and cheapest exercises you can do. Just like any form of physical activity, walking also triggers the release of endorphins in the body which, in turn, generates positive feelings. When you’re feeling down or stressed, try taking a walk and see how it makes you feel relieved, or at least lighter, afterward.
Various studies have established the link between walking and decreased symptoms of depression. Other studies have also found that walking outdoors in a group also results in better mood and may even be a more efficient stress-buster than just using the treadmill.
When you walk in groups or with a friend, the social aspect of the activity will help you feel better connected to others, which also helps boost your mood. In fact, one study reported that the health benefits of walking groups are wide-ranging.
Walking groups help reduce both systolic and diastolic blood pressure by at least 3mm Hg. Walking groups can also help improve heart rate and effectively reduce body fat and body mass index. Moreover, it can also significantly reduce depression scores.
And if you’re taking a walk for the purpose of relieving stress, you don’t have to walk for hours. Walking for at least twelve minutes is already enough to improve your mood.
One of the best benefits that the elderly can get from taking regular walks is that it slows down age-related memory decline. To prevent your memory from declining as you grow older, try making a habit of taking daily walks for 2.5 miles or more. Moreover, taking regular walks can help you maintain your brain volume, which is an indicator of brain health.
Aside from preventing memory impairment, walking can also help lower your risks of developing Alzheimer’s disease. People in their advanced years are usually more vulnerable to brain disorders like dementia and Alzheimer’s. However, those who walk even just half a mile per day had significantly lower risks of Alzheimer’s in comparison to those who didn’t walk as much.