Walking for fun and fitness isn’t limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
There are given some benefits of walking
Improves Heart Health:
Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases.In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease . So, make sure to walk for 4 hours or more a week to keep heart disease, cardiovascular disease, and stroke at bay.
Regulates Blood Pressure:
Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina.Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.
Cancer has claimed over a million lives. A sedentary lifestyle is one of the causes of cancer, and this is where walking every day can help you. Scientists have found that walking can help in weight loss, thereby reducing the risk of cancer. Walking has been found to be helpful for those undergoing cancer treatment by reducing the side effects of chemotherapy . It can also lower the risk of breast cancer.
Believe it or not, walking can actually increase your intelligence. Walking helps to supply the brain with the required amounts of oxygen and glucose, which helps it function better. It also decreases the levels of LDL cholesterol, which clogs arteries, and hence reduces the risk of stroke . So, walking can help improve blood circulation, which helps the brain and cellular functions.
Reduces Risk Of Diabetes:
A sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes . Walking every day can help control the blood sugar levels, which, in turn, can help you prevent type 2 diabetes.
Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance . Walking can also prevent arthritis and reduce the accompanying pain.