Life extension, weight loss, heart health, bone health, etc.
“Walking at a slightly labored speed improves cardiovascular health. In addition, walking alone improves many bodily functions, “said Dr. James N. Robinson, a sports medicine specialist. But don’t walk breathless up to the chin.
Dr. Robinson recommends walking 150 minutes per week. Instead of walking all at once, you can walk for several days. The US Department of Health and Human Services also recommends that adults engage in moderate intensity aerobic exercise for 150 minutes per week in the Physical Activity Guidelines for Americans. Exercising for about 30 minutes every day for 5 days a week will fill you up. The US Centers for Disease Control and Prevention said it was okay to break it down into smaller blocks. For example, it is good to take a walk three times a day for 10 minutes.
Days off walking are also important. Robinson recommends “to reduce the risk of injury, vigorous walking no more than five days a week.” But taking a break doesn’t mean standing still. You can take a light or moderate walk every day. What are the benefits of walking lightly every day and walking briskly five times a week? The health and medical media “Everyday Health” has recently introduced it.
1. prolong life
According to data published by the JAMA Network Open in 2021, in an 11-year study of over 2,000 adults, those who practiced walking had a 50-70% lower risk of death. Researchers monitored several behavioral and lifestyle factors, including age, smoking history, weight, alcohol intake, and diet, as well as health markers such as cholesterol levels, fasting glucose, blood pressure, and use of certain medications.
“Physical activity helps keep almost every part of the body healthy, including the brain, muscles, bones, cardiovascular system, kidneys and lungs,” said Amanda Paluch, PhD, epidemiologist of physical activity and kinesiology at the university. of Massachusetts Amherst. And walking is the best way. “” More walking prevents many chronic diseases that lead to premature death, “she said.
2. Keep your bones healthy
“Because walking is a weight-bearing exercise, it can help keep bones healthy and reduce the risk of osteoporosis,” said Robinson. The American Academy of Orthopedic Surgeons announced, “Just brisk walking for 10 minutes three times a day improves the strength of the leg bones and spine.” “It is most effective when walking and strength training are combined,” said Robinson.
3. Feel better
If you’re feeling down, take a walk. There is no need to walk for a long time. A 2018 study published in Health Promotion Perspectives found that young adults who took a 10-minute active walk felt less fatigued than a sedentary control group. Getting up and moving around can help get rid of lethargy and can also help get rid of general depression.
4. Good for weight loss
If you want to lose weight, you don’t need strenuous exercise. A study published in the Journal of Nutrition in 2017 looked at overweight and obese adults. People who cut calories in their diets and walked 2.5 hours a week for 12 weeks had lower fasting insulin levels and reduced fat. There was a difference from the group that limited only calories. Both groups lost about 8% of their body weight. However, the group that restricted calories lost fat in the group that even walked compared to the group that gave muscle.
5. Your heart is healthy
When you walk regularly, your heart works. It also lowers cholesterol levels. High cholesterol is a risk factor for heart disease, according to the CDC. A 2021 Cochrane review conducted 73 trials and concluded that 20-40 minutes of walking 3-5 times a week for three months helped lower blood pressure. High blood pressure is another risk factor for heart disease. For this you have to walk.
