Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis, and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.
Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly when compared to a non-exercising group.
Great Benefits of Walking
Health Advantages Of Walking
You carry your own weight once you walk. this can be referred to as weight-bearing exercise. some of the advantages include:
- Increased cardiovascular and pneumonic (heart and lung) fitness
- Reduced risk of a heart condition and stroke
- Improved management of conditions like cardiovascular disease (high blood pressure),
- High cholesterin, joint and muscular pain or stiffness, and polygenic disease
stronger bones and improved balance
- Increased muscle strength and endurance
- Reduced body fat.
Building physical activity into your life
If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions. However, if your goal is to lose weight, you will need to do physical activity for longer than half-hour every day. you can still attain this by beginning with smaller bouts of activity throughout the day and increasing these as your fitness improves.
The physical activity built into a daily lifestyle arrange is also one of the foremost effective ways to assist with weight loss and keep weight off once it’s lost.
Some suggestions to build walking into your daily routine include:
- Take the stairs rather than the lift (for at least part of the way).
- Get off public transport one stop earlier and walk to work or home.
- Walk (don’t drive) to the local outlets.
- Walk the dog (or your neighbor’s dog).
Wearing a pedometer while walking
A pedometer measures the number of steps you’re taking. you’ll be able to use it to measure your movement throughout daily and compare it to other days or to recommended amounts. this could inspire you to move more. The counseled number of steps accumulated per day to achieve health benefits is 10,000 steps or more.