What's not to like about going for a walk? It's completely free. It's simple to execute and gentle on the joints. And there's no denying that walking is beneficial to your health. Women who walked had less body fat than those who did not, according to a University of Tennessee study. The calf serves as a venous pump, contracting and pumping blood from the feet and legs back to the heart, lessening the burden on the heart and lowering the risk of blood clots. Walking is beneficial in a variety of ways, in addition to being a simple cardiovascular workout.
1. Enhance Circulation
Walking helps to prevent heart disease by increasing heart rate, decreasing blood pressure, and strengthening the heart. In just 24 weeks, postmenopausal women who walk one to two kilometers each day can drop their blood pressure by approximately 11 points. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% if they increase their pace.
2. Strengthen Your Bones
According to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York, walking helps prevent osteoporosis patients from losing bone mass. In fact, one research of postmenopausal women discovered that 30 minutes of daily walking cut their risk of hip fractures by 40%.
3. Reap the Benefits of a Longer Life
According to research, adults in their fifties and sixties who walk frequently are 35 percent less likely to die in the next eight years than their non-walking peers. Those with underlying health issues are 45 percent less likely to have a heart attack.
4. Make Your Mood Brighter
One of the emotional benefits of exercise is the production of natural painkilling endorphins in the body. According to a study conducted by California State University, Long Beach, the more steps participants did during the day, the better their emotions were.
5. Shed Pounds
200 calories are burned in a 30-minute brisk walk. Calories burned can lead to weight loss over time.
6. Muscle Strengthening
Walking tones your leg, abdomen, and arm muscles, as well as your arm muscles if you pump them while walking. This improves your range of motion by transferring weight and pressure from your joints to your muscles.
7. Get More Sleep
Women aged 50 to 75 who went for a one-hour morning walk were shown to be more likely to be relieved of insomnia than women who did not go for a walk.
8. Take care of your joints
The bulk of joint cartilage is not supplied with blood. It feeds on the fluid that circulates in our joints as we move. Walking "squishes" the cartilage by moving it and compressing it, allowing oxygen and nutrients to enter the area.
9. Improve Your Breathing Techniques
Walking causes your respiratory rate to increase, forcing oxygen to travel faster through your bloodstream, assisting in the elimination of waste products, and improving your energy and healing potential.
10. Delay the onset of mental deterioration
Researchers at the University of California, San Francisco, studied 6,000 women aged 65 and older and discovered that those who walked more had less age-related memory deterioration. Memory deterioration was 17 percent in women who walked 2.5 miles per day, compared to 25 percent in women who walked less than a half-mile per week.
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