Plenty of people aren’t aware of the many heath benefits of walking, nor that it is one of the best daily exercises out there. One study found that 40% of adults don’t walk at all, and this percentage is increasing as technology makes our day-to-day lives ever more simple, but less healthy.
Walking is one of the best ways to get into an exercise routine because it’s a simple way to work muscle groups and burn calories. But the benefits add up when you commit yourself to walking more often and gradually increase your pace. It’s not enough just to keep the same walking routine every day – if you really want to enjoy the benefits of this exercise, it’s best to walk at least 30 minutes a day, distraction free, and gradually increase the pace.
Want to know more about the benefits of walking just 30 minutes a day? Then keep reading!
Strengthens the heart and prevents cardiovascular diseasesWalking at least 30 minutes a day reduces the risk of heart disease and stroke by up to 27%. This exercise is ideal for controlling high blood pressure; it improves circulation, reduces bad cholesterol (LDL), and helps increase good cholesterol (HDL). By increasing your heart rate, daily walks greatly improve your overall heart health.
Reduces the risk of certain diseases
Many studies have found that people who walk at least 30 minutes a day tend to be less likely to develop type II diabetes, asthma, and some cancers. People with a daily exercise routine are also less likely to develop cancers of the colon, breast, and uterus.
Helps maintain an ideal weightWalking every day at a good pace helps speed up the metabolism and this in turn helps the body burn fat. The faster the pace you walk, the more calories you will burn. Walking is one of the best exercises for maintaining a healthy weight while also increasing muscle mass and tone.
By walking every day, we stimulate and strengthen bones to increase bone density. This healthy form of exercise is especially recommended for women, and it also promotes joint health to help prevent problems like arthritis.
Helps tone the legs, buttocks, and abdomenWalking every day for 30 minutes with good posture helps strengthen the legs, toning and firming the muscles. This helps tone the buttocks, tightening and lifting them. It also burns belly fat and tones the entire abdominal region.
Studies have shown that 1 in 14 people over 65 years old, and 1 in 6 over 80, tend to suffer from dementia. By walking briskly for 30 minutes a day, you can prevent brain tissue loss and preserve your memory as the years go by. Physical activity stimulates and protects brain tissue, reducing the risk of dementia by up to 40%.
Increases energy levels
When we walk, the whole body is engaged, which increases circulation and the supply of oxygen to every cell in our body. Because of this, this healthy habit can help keep us more active and fight the slumps of energy we sometimes feel at midday or after meals.
Fights depressionStudies have shown that walking is good therapy for depression, and relieving depression-related symptoms. Walking for 30 minutes a day is a good way to get some personal space from a crisis, and also to avoid depression from the beginning.
Prevents obesity and reduces the appearance of cellulite
By kick starting the metabolism, 30 minutes of walking a day helps eliminate toxins and excess fat, thus avoiding obesity. In addition to promoting the burning of fat, walking helps fight fluid retention and stimulates circulation, helping to prevent the formation of cellulite.
Improves sexual activity
As we know, exercise and sexual activity are closely related. A recent study among women aged 45 to 55 years old found that walking every day increased both sexual desire and satisfaction.