Walking has numerous health benefits and is a low-impact exercise. Walking is one of the most natural forms of exercise. Walking is a low-impact gentle exercise that can lead you into a higher level of fitness and health. Here are more reasons why walking is good for you, and how to get started with a walking program.
Walking is an automatic, intrinsic human function, and it serves many practical roles. Strange as it seems, though, modern man appears determined to walk as little as possible. Not many people would walk five miles to work — but remarkably few choose to walk even a half mile to a friend’s house or neighborhood store. And it’s not just a question of walking for transportation; moving walkways whisk us through airports, and elevators and escalators lure many able-bodied men away from stairways.
Walking can be the best type of exercise to lose weight and get in shape, especially if you have had a serious illness, injury, or have been out of shape of more than a year. It is also much easier to motivate yourself to walk than to do most any other type of exercise.
What you may not know is that you can make a dramatic change to your level of fitness, gain muscle, and lose fat by walking daily for the next six to eight weeks. This will also increase your metabolism, so if you combine walking with a healthier diet you will metabolize your food more effectively so you will lose weight.
How walking works
Like other form of exercise, walking also improves cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress which are all heart risk factors. And if cardiac protection and a lower death rate are not enough to make you walk, you should consider that walking and other moderate exercise programs protect against dementia, peripheral arterial disease, obesity, diabetes , depression and erectile dysfunction.
Benefits of walking
Walking just like any other exercise, can help you achieve a number of important health benefits. When you cut down on the fat and sugar you are eating, begin walking for twenty to thirty minutes each day, and continue this for six weeks or more, you are likely to experience the following results: health benefits of walking;
- Walking strengthens your heart
Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. Studies shows that a 30-minute walk every day helps control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.
- Walking helps you lose weight
You burn about 75 calories while walking at 2 mph for 30 minutes. Increase your speed to 3 mph and it’s 99 calories, while 4 mph is 150 calories (equivalent to three Jaffa cakes and jam donut!). Work this short walk in your daily routine and you’ll lose the pounds in no time.
- Walking gives you energy
You can get more done with more energy, and a brisk walk is one of the best natural energizers around. It promotes blood circulation and increases the oxygenation of all cells in your body, making you feel more alert and alive.
- Walking increases vitamin D.
We all need to go outside more. Many people suffer from vitamin D deficiency affecting significant parts such as bone health and our immune system. Walking is the perfect way to enjoy nature while getting your dose of vitamin D.
- Walking makes you happy
That’s right – exercise boosts your mood. Studies tell us that that walking is very effective to mild and moderate depression, releasing healthy endorphins while reducing stress and anxiety. For positive mental health, walking is an absolute must.
- Walking prevents dementia
Seniors who walk six miles or more a week are more likely to avoid shrinking of the brain and preserve memory over time. Since dementia affects one in 14 people over 65 and one in six over 80, we think that’s a very good idea.