If you are trying to live a healthier life and be a healthier person, you should consider taking regular walks. Walking does not require any special athletic skill or equipment, ad it offers a variety of health benefits. Not only can it help you lose weight, it can also help lower your blood pressure, control diabetes, and improve your mood. According to a recent study published in the Journal PloS Medicine, 150 minutes of brisk walking can add 3.4 years to your life. You should know the benefits of walking daily. You should also know how to start and stick to a regular walking regimen.
Walk For Your Blood Pressure
When you walk, your heart starts pumping. When your heart is pumping, it can lower your blood pressure without the use of medication. According to a study conducted at Lawrence Berkeley National Laboratory, moderate intensity walking can lower your blood pressure just the same as jogging can.
If you don’t have 30 minutes straight to walk, you can break it up. According to the Center for Disease Control and Prevention, taking a few short walks is just as effective as taking a long walk.
Walk To Prevent Bone Disease
Walking is a weight-bearing exercise. It is this type of exercise that prevents osteoporosis, which is a bone-thinning condition. It also prevents osteoarthritis, which is a degenerative disease which causes joint swelling, pain, and stiffness. According to a study performed at the University of California, people who walk daily have the healthiest knees because walking helps maintain healthy cartilage.
After you have stuck to your walking routine for a month, reward yourself with a new pair of sneakers.
Reduces Your Risk of Cancer
Regular walks can actually reduce your risk of getting cancer. A study was published which found that women who walked regularly were 14 percent less likely to develop breast cancer. Another study was published which showed than men who were treated for prostate cancer and walked briskly for at least three hours each day reduced their risk of recurrence.
While walking, explore new areas to make the walks more interesting.
Walk To Control Diabetes
A 20 to 30 minute walk can lower your blood sugar for a full 24 hours, according to the American Association of Diabetes Educators. This can be very helpful for anyone suffering from diabetes. Also, if you are overweight, losing just 10 or 15 pounds can prevent the onset of Type 2 diabetes. Since walking can help you manage a healthy weight, it can actually prevent diabetes.
Make sure you wear comfortable clothes and shoes. It will help with your workout.
Reduces Your Risk of Heart Disease
According to the American Heart Association, walking for 30 minutes each day can reduce your risk of heart disease ad stroke. It can also keep your cholesterol and blood pressure down.
Build up your workouts, by going a bit further every day.
Improve Your Mood
Regular exercise can reduce stress. It can also help with depression. According to the Journal of Psychiatric Research, depressed adults who walked for 30 minutes 5 time each day showed an improvement in their symptoms.
If the weather is nice, leave the treadmill behind and go for a walk outdoors.
Walk to Reduce Pain
When a person has arthritis, and their body is at rest it stays at rest. When a body is in motion, it stays in motion, which can prevent arthritis pain. Also, there was a study published that found that people with peripheral artery disease, which is a condition that clogs the leg arteries, can find relief from their pain through walking.
If you are walking in a group, be competitive Try to be ahead of the pack.
Anyone at any fitness level can walk. When you take daily walks, you can greatly improve your health and your overall well-being.