Benefits of walking

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Overview

Walking is a gentle low-impact exercise that can maintain both physical fitness, and health. Walking is a form of physical activity available to all. It is safe, simple and does not require practice, while health benefits are numerous.

If people walk there is less likely for cancer, heart disease, stroke, diabetes and other deadly diseases to occur. They live longer and get more benefits for mental and spiritual health as a result of this practice.


Contents

1. Overview
2. Benefits of walking
3. Preparation prevents injuries
4. Other recommendations


Benefits of walking

1. Walking prevents type 2 diabetes. Scientists have shown that a person walking for 150 minutes per week loses about 7% of body weight and can reduce up to 58% of the risk of triggering diabetes.

2. Walking strengthens the heart, for men. A recent study found that death rates among retired men who walked less than 1.5 km per day was two times higher than those who walk at least 3 miles a day.

3. Walking strengthens the heart, if you are female. Researchers said women who walk three hours or more per week had a lower risk of developing heart attack or other coronary events by up to 35% compared with women who did not walk.

4. Walking is good for brain health. Researchers found that women who walk at least 1.5 hours a week improved their cognitive function and cognitive decline was lower than those who walked less than 40 minutes per week.

5. Walking is good for healthy bones. Research has shown that postmenopausal women who walk about 1.5 km each day had higher bone density in the whole body. Walking slows the bone loss in the legs.

6. Walking helps alleviate symptoms of depression. Those who walk 30 minutes between 5-3 times a week for 12 weeks, will show up to 47% fewer symptoms of depression.

7. Walking reduces the risk of developing breast and colon cancer. Women who walk between 1.15 and 2 and a half hours per week were at up to 18% less breast cancer compared with inactive women.

Exercise can prevent colon cancer. In addition, even if a person developing colon cancer, the benefits of physical activity appear to continue, both by increasing the quality of life and reducing mortality.

8. Walking improves fitness level. It is enough for a person to walk 30 minutes three times a week to improve cardiovascular health.

9. Even short walks are effective. One study found that sedentary women who take short walks (3-10 minutes per day) had significant results on improving their physical condition. The amount of body fat decreased when walking 30 minutes a day.

10. Walking improves physical function. Research shows that walking improves both physical condition, physical function and prevents physical disabilities in older people.

11. Walking support your sex life. Sex and physical activity are closely related. Experts have confirmed that women aged 45-55 years who use to exercise (including walking) found an increase in libido, plus increased sexual satisfaction.

12. Walking helps to diminish the pain caused by fibromyalgia. A small study found that women aged 32-70 years, who went 60 minutes walking, did light exercise and stretching three times a week for 18 weeks, significantly enhances walking and mental capacity, were less tired and depressed.


Preparation prevents injuries

There are very small chances that walking to cause damage or injury like other types of exercise. However, you should warm up before to prevent any damage, such as muscle pain or wound appearance.

- Vigorous walking – When you want to increase the speed, wear comfortable shoes. Choose shoes with proper soles, firm heel and thick soles, flexible, designed to absorb shock during walking. Put on comfortable clothes. Wear bright colors, if you go in darkness, so that drivers can see you.
- Walking is a great exercise because it is simple, but it is important to have good posture and make appropriate movements.
- Warming – Walk slowly, about five minutes to warm up muscles. Increase the pace gradually.
- Stretching – After you warmed up your muscles, stretch muscles before walking
- Rest after each inning walk – To reduce stress on the heart and muscles, completed each session walking slowly for about five minutes.


Other recommendations

Begin to practice walking slowly and easily. If you are in shape, you know what to do. If you’ve been inactive for a long time, you should start slowly and increase the rate only when you feel comfortable.

For the first, is enough to walk just a few minutes a day. For example, 10 minutes per day, and then you can increase to 15 for twice a week. In the coming weeks you can extend the time spent walking up to 30-60 minutes most days of the week.

Measure the training intensity to check your heart rate. Knowing heart rate, you can afford to increase your workout intensity to maximize or slow, but also to avoid exaggeration.

Register the progress. Note related record distance, time to take inspiration and motivation. However, best bet would be to sum up the travel time on foot, every week, month or year.

Even if the first steps of the walking program may be most difficult, keep your goals in mind and remember destination: better health.

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