BENEFITS OF WALKING

Benefits of Walking

Walking is one of the most accessible forms of exercise. It offers many health benefits and can be done by people of all ages and fitness level. Walking is an exercise that can be done anywhere and anytime as it requires no equipment. Walking is a simple exercise and has very little risk of injury. Taking daily walks for about 15 to 30 minutes has a lot of proven health benefits.

According to “National Library of Medicine”, walking decreases the risk of severity of cardiovascular and cerebrovascular diseases, type 2 diabetes, cognitive impairment, dementia and many other diseases. Walking regularly also improves sleep and mental well-being.

Brisk walking can contributes to improved cardiovascular health as brisk walking can strengthen the heart and lungs, improves blood circulation and lowers blood pressure. The “British Journal of Sports Medicine” stated in a study conducted in 2018 that walking was directly linked with a lower risk of heart disease and death.

Walking everyday for about 20 to 30 minutes can help you with weight loss as well as weight maintenance as walking burns calories, helps in boosting metabolism and promotes fat loss, especially when combined with a healthy and nutritious diet. Regular walking can help increase metabolism even when the body is at rest. It also helps your body tap into fat stores for energy, leading to fat loss.

Walking is a weight- bearing activity, which means that walking is a type of workout where your bones support your weight, which strengthens bones by stimulating bone-forming cells to increase bone density. Regular walking has proven to improve bone density and less prone to fractures. According to the “National Library of Medicine”, walking can effectively slow down the rate of bone loss from the legs.

Regular Walking has also proven to slow down ageing as well as promoting healthy ageing by improving overall health, reducing the risk of developing chronic diseases, osteoporosis and other diseases, which are common in older adults. Walking also boosts skin health by improving blood circulation and delivering more oxygen and nutrients to the skin, reducing stress and promoting better sleep leading to a glowing and healthy complexion. Walking also boosts skin cell repair and regeneration, potentially slowing down the signs of ageing.

Several studies have suggested that regular walking and physical activity can improve cognitive function and memory. Walking is a form of cardiovascular exercise, which increases blood flow to the brain. This increased blood flow delivers more oxygen and nutrients to the brain cells, which can help prevent cognitive decline. Exercises like walking can promote growth of new brain cells and strengthens connection between brain regions. According to a study conducted by “Alzheimer’s Research and Therapy”, high intensity walking in midlife is associated with improved episodic memory. An article in “Harvard Health”, suggests that brisk walking for 150 minutes per week can improve cognitive function.

Walking has several benefits for our physical as well as mental well-being. Brisk walking releases endorphins, which help reduce stress and boost our mood. It also leads to improved sleep quality. Walking is one of the easiest and most accessible forms of exercise because it requires minimal or no equipment and can be adapted to various fitness levels and can be done at any location. Walking is free so it is also a financially accessible option for people. You can easily fit in a 10 to 15 minute brisk walk on your busy days and enjoy the several benefits of walking by being consistent.