Physical activity doesn’t have to be vigorous or done for long periods to improve overall health. A simple walk for a few minutes can do wonders for the body. It’s a known fact that walking is beneficial for health. But how many of us are following this health tip regularly? Let’s understand a few amazing health benefits of walking.
Walking is a great way to improve or maintain overall health. Just 30 minutes of walk a day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It also reduces the risk of developing health conditions like heart disease, diabetes, osteoporosis, and some cancer.
Walking is low impact, requires minimal equipment, can be done at any time of the day, and can be performed at your place. You can just go out and walk without worrying about the risks of some vigorous form of exercise.
Walking fast burns more calories than walking slowly, but this doesn’t mean you should push yourself until you are breathless. Bodies tend to get used to physical activity and hence continue to increase your intensity as you can improve your fitness levels. You can increase the strength of walk by-
Walking up hills
Walking with weights in hand
Gradually increasing the walking speed
Increasing the walking distance within a time (for ex-30 minutes)
Here are some PROVED benefits WALKING does to the body.
Walking 20 minutes per day will burn 3 kgs of body fat/year
45 minutes of walking per day halves odds of catching a cold
1 minute of walking can extend life by 1.5 to 2 minutes
20-25 minutes of walking per week can extend life by several years
Seniors who walk 6-9 miles per week are less likely to suffer from a mental disorder as they age, including dementia
Walking 30 minutes a day, 5 days per week, along with moderate diet changes can halve the risk of Type 2 diabetes
Walking for 30 minutes per day, 5 days per week can halve the risk of heart disease and reduce stress, cholesterol, and blood pressure
Walking reduces pain and improves function, mobility, mood, and quality of life, without worsening symptoms
Walking triggers endorphins (a group of hormones secreted by the brain), promotes relaxation and prevents anxiety and depression
Walking 3-5 hours per week reduces mortality by 50% in women with breast cancer
Women who walk for 1 hour a day, 5 days a week, and consume 1500 calories/day can lose up to 25 lbs of weight
Walking 30 minutes per day, 4 days per week can reduce the risk of diabetes by nearly 60%.
Patients with prostate cancer who walk 90 minutes per week have about 50% lower mortality risk
Women who walk regularly are 51% less likely to develop colon cancer than those who exercise less than one hour/week.
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