Most of the people in nowadays are not getting enough of the very important and life sustaining behavior, to be physically active, which helps them to reduce their risk of various illnesses.
As many developed health problems associated with a sedentary lifestyle, it is necessary to stop finding the excuse to not doing even the minimum physical activity.
Having at least 15 minutes every single day for exercising is always possible, and everyone should be willing to do it. It can be at least simple form of walking that provides amazing effects for your overall health.
According to the researchers of many Universities in Europe, 15 minutes walking is a proper way of preventing the risk of many unpredicted diseases.
One of these studies, which was published in the British Journal of Sports Medicine, involved participants older than 60.
Their task was to exercise 15 minutes daily, and the results were seen in lowering the risk of death by 22%, in comparison to participants who did not exercise at all. The conclusion of the study was that 15-minute daily walk helps you live longer.
This results of the studies are widely reported by media and claimed by all medical personnel and other experts. The recommendation from the doctors, to do at least 150 minutes of moderate physical activity a week, has become as a rule.
The benefits of low-impact exercise, such as walking are numerous, including:
1. Improves Heart Health
Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases . In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. So, make sure to walk for 4 hours a week to keep heart disease, cardiovascular disease, and stroke at bay.
2. Aids Weight Loss
Walking is a great exercise and helps you lose weight. American scientists designed an experiment where obese patients walked together (a concept known as the ‘walking bus’) to their destinations in and around the city. After 8 weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds . Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car.
3. Regulates Blood Pressure
Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina . Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.
4. Reduces Risk Of Diabetes
A sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. Scientists recommend 3,000 to 7,500 steps a day to treat type 2 diabetes and suggest that you sit less and be more active . Walking every day can help control the blood sugar levels, which, in turn, can help you prevent type 2 diabetes.
5. Strengthens Bones
Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance . Walking can also prevent arthritis and reduce the accompanying pain.
6. Strengthens Muscles
Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles .
7. Improves Digestion
Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system .
8. Increases Lung Capacity
Walking can also increase your lung capacity. When you walk, you breathe in more oxygen as compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance . The best part is, you don’t even have to run. A medium-paced 60-minute walk (with breaks, of course!) can do the trick.
9. Helps Produce Vitamin D
Walking in the morning is a great opportunity for your body to produce vitamin D. Vitamin D is essential for bone strength and it prevents cancer, multiple sclerosis, and diabetes type 1. So, it is very important that you get at least 10-15 minutes of morning sun exposure, and walking is the best way to do so.
10. Reduces Stress
Walking can help reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of the stress hormones . Breathing in and out while walking also helps to breathe out the tension.