Regular walking can have a positive impact on the health of the heart, muscles, bones, joints, mind and overall health.
Walking is a form of low-intensity and aerobic exercise Scientific research has proven that it has many benefits. In the continuation of our article, you will learn in detail the benefits of walking, supported by scientific evidence.
Scientific benefits of taking a regular walk every day
regular walking, It is a physical activity that should be done at least 3-4 days a week, at least 30 minutes each session. While it has many different benefits, it is also a good cardio exercise for those who want to lose weight. By doing it this way, you can maximize the health benefits. Walking speed may vary depending on the person’s fitness level and physical capabilities. Here are the miraculous health benefits of regular walking:
1) Protects the health of your heart and lungs
Walking is an important exercise for heart and lung health. Regular walking can reduce the risk of heart disease and improve heart health. Walking strengthens the cardiovascular system and increases blood circulation. This, in turn, helps to better oxygenate and nourish the heart muscle. In addition, walking lowers blood pressure and lowers cholesterol levels, which are important for heart health.
many studies, supports the positive effects of walking on heart and lung health. For example, a 2013 study found that people who walk regularly have a lower risk of developing heart disease than people who don’t exercise regularly. Another study found that walking reduces the risk of heart attack and stroke in people with heart disease.
2) Effective in weight management
to walk, It is one of the effective ways to burn calories. Depending on your walking speed, body weight and running time, the number of calories you burn can vary. In general, the higher the walking speed and duration, the more calories you burn. This way you can control your weight control.
When walking at an average walking pace, i.e. 3-4 kilometers per hour, the average adult is It can burn about 100 calories. If you increase your walking speed, at a rate of 6-7 kilometers per hour, you can burn 400-500 calories, depending on the distance you walk and your body weight.
To burn calories while walking, It is important to walk regularly and increase your time and speed. You can also add activities like walking uphill, climbing stairs, and jogging in short intervals to burn more calories while walking.
3) May help lower your blood sugar
When you walk, your muscles need energy to use glucose. This causes the level of glucose in the bloodstream to drop. Therefore, regular walking can help control blood sugar levels.
Research done, shows that regular walking significantly lowers blood sugar levels. For example, a 2012 study found that regular walking in patients with type 2 diabetes helped them control their blood sugar levels and reduce their insulin resistance. In another study, walking was found to help lower blood sugar and reduce the risk of diabetes.
4) Can relieve joint pain
Joint pain can often be a symptom of a chronic disease such as osteoarthritis or rheumatoid arthritis. regular walking, It strengthens the muscles, keeps the joints flexible and keeps your body healthy in general. However, walking due to overload or the wrong shoes can make the joint pain worse.
If joint pain occurs while walking, you can slow down your walking pace or walk at a lower intensity. If you have joint pain, it is recommended that you talk to your doctor before going for a walk. Your doctor can determine if walking is right for you and determine what type of exercise is right for you.
5) It can strengthen the immune system
Walking can have many benefits for the immune system. Regular walking can help strengthen the immune system and protect against disease. Walking increases the circulation of immune system cells, making it easier for immune cells to fight infections in the body. Regular walking increases the number and activity of immune cells, increasing your body’s ability to fight infection.
In addition, walking can have a positive effect on the immune system by reducing stress. Stress can cause the immune system to malfunction and make it vulnerable to disease. Walking can promote the proper functioning of the immune system by reducing stress. In summary, regular walking can be beneficial for the immune system and strengthen the defense mechanism against infections.
6) It can improve your mood and relieve stress
Regular walking is an effective activity you can do to deal with stress. Regular walking can help reduce stress, improve your mood and support your overall health. When you walk, your body releases natural “happiness hormones” called endorphins. These hormones help improve your mood and make you feel more relaxed. Walking can also lower levels of the hormone cortisol, which helps lower your stress levels.
Walking can also help distract you from stressful thoughts and calm your mind. Interacting with nature while hiking can help you unwind and relax. It can be difficult to make time for a walk, but even a few minutes of walking can relax you after a stressful day.
If you have any health problems or concerns about walking, you should talk to your doctor first.
7) Extends your life
Research done, with regular walking shows that it can help prolong life. Walking can help prolong life if done regularly due to its positive effects on heart health, circulation and many different organs. It has been proven that people who walk about 20-25 kilometers per week live longer than people who do not walk. However, if you have other health problems, it is advisable to consult your doctor before starting any exercise program.
in a nutshell
In short, regular walking, It can improve your overall health, aid in weight loss, boost your energy levels, improve your mood and reduce the signs of aging. However, people with a history of health problems or injuries, especially in high-intensity exercise, should do this in the first place should consult their doctor.