How a simple 30 min brisk walk can help your body
Walking? It is an easy task for all of us and we do it at least once a day be it walking up a flight of stairs or walking from your parking to the office. Once walking from one place to another was the only source of transport, now we avoid walking why is it so? Should we avoid walking as much we do? How about I take the lift instead of walking up the stairs, oh how about E-rickshaw from to that super close metro station and whatnot. We find ways to avoid walking yet somehow we end up walking a little distance at the end. We walk a bit daily intentionally or unintentionally but avoid it when it comes to walk for health. Here are a few reasons to pump you up and get walking today.
1. Fight obesity
Some might claim that the easiest type of exercise is walking. That’s untrue because you just shouldn’t walk but walk at a reasonably fast pace, and secondly, it can help you lose weight. Walking is considered to be the easiest exercise and which is partly true. You can lose that last kg or 10 of kgs just by brisk walks daily accompanied with some diet changes.
2. Helps Lowering the Blood Sugar
After eating, taking a brief walk can help lower your blood sugar. Thrice a day (after breakfast, lunch, and dinner), taking a 15-minute walk improves blood sugar levels more than taking a 45-minute walk at a different point during the day.
3. Boost Immunity
Walking may reduce your risk of developing a cold or the flu. According to a study on 1000 adults, those who walked at a moderate pace for 30 to 45 minutes a day had 43 percent fewer sick days and fewer upper respiratory tract infections overall. It’s the walk of health.
4. Be in a Good Mood
Walking can help alleviate anxiety, stress, and a depressed mood, which can help your mental health. It can also improve self-esteem and decrease social withdrawal symptoms. Aim for 30 minutes of brisk walking to experience these advantages.
5. Think Creative
Walking may help clear your head and help you think creatively. As you walk your mind gets fresh and you lose a lot of negative thoughts in your mind which helps you think more creatively and efficiently. Also, you never know what kind of creativity flows into you observing your surroundings.
6. Lowers Blood Pressure
Just a 30 min brisk walk can help regulate the blood pressure better. Walk it for the heart with your heart into it.
7. Pump up your legs
Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline or find routes with stairs or some obstacles.
8. Fight diabetes
You should start with a 3 to 5-minute slow-paced walk and then stretch for 5 to 10 minutes followed by a walk at moderate speed. Make sure you keep your spine straight and your chin up. On some days you can choose to indulge in shorter walks and on others push yourself to a brisk walk. Studies have shown that brisk walking can help you fight diabetes.
9. Plan for old age
Studies have shown that people who start walking at an early age are less prone to becoming dependent and weak in later stages of their life. Walking strengthens your joints and leg muscles which helps you be independent and mobile at a later age.
10. Fight Joint Pain
Walking will help protect the joints, including the knees and hips. That’s because it helps lubricate the muscles that protect the joints and reinforce them. Walking can also provide benefits, such as reducing pain, for individuals living with arthritis.
11. A better heart
You will reduce the risk of coronary heart disease by around 19 percent by walking at least 30 minutes a day, five days a week. And when you increase the length or distance you walk every day, your risk can decrease even further.
12. Say bye to stress eating
Walking is one of the easiest ways to put your stress eating habits to the rest. However, it doesn’t work in isolation. The best way is to meditate, get good sleep, and take about 10,000 steps a day to beat stress eating habits.
13. Prevent Cancer
According to a 2012 Harvard University Women’s Health Report, walking for one to three hours a week, decreases the risk of death by almost 19 percent from breast and uterine cancer. And if these women push themselves a little more, and exercise for around three to five hours a week, the risk of breast and uterine cancer could be reduced to almost 54%.
You see how walking is beneficial to you. Why not take that first jog in the park today? How to start let’s start small maybe park a bit away from the office, how about walking to that metro station, taking stairs instead of the lift. these are small steps that can help you start your walking routine. Once you are set, try taking walks for 15 mins in a park or road after meals and set small achievable goals. Maybe get some company to walk with you be it a pet, a friend, a colleague, or a family member or just put on your earphones and play your jam. Walking is one of the simplest and basic exercises you can do and it is as easy as taking steps. Let’s walk towards a better life, towards a healthy life.