One thing which affects your mental, physical and emotional health is exercising regularly. There are numerous benefits which appear with this, but nowadays, we live busy lifestyles and there is no time for exercising in our schedule.
Scientific studies show that walking for 15 minutes every day can make us live 7 years more! It was a study conducted on 95 people who were from 30 to 60 years of age. The people who exercised or just walked regularly, truly had more anti-aging properties.
So, don’t worry if your busy schedule doesn’t allow you to exercise! Just start walking for 15 minutes every day!
Walking Is Connected To A Decreased Risk Of Cardiovascular Health
Harvard performed several studies on how walking affects the cardiovascular health. Here are some of the results:
There were 10.269 male graduates who walked 9 miles every week. 22% of them decreased their death rate.
44.452 health professionals walked for 60 minutes every day. 18% of them decreased their risk of a coronary artery disease.
72.488 female nurses walked for 3 hours a week. 34% of them had a decreased risk of stroke, while 35% decreased their risk of cardiovascular death by taking a walk of only 3 hours every week.
Here Are Some Benefits That You Can Obtain If You Walk Every Day:
An Improved Cognitive Performance
The cognitive performance in adults and children can be improved by walking every day.
The mood is also improved by walking every day and it was confirmed by a research from 2016. The attentiveness as well as the self-confidence of the participants were improved by walking for 20 minutes every day.
Your whole nervous system becomes improved as anger and hostility becomes decreased, too.
Decreased Blood Pressure
Walking moderately can help us have a decreased blood pressure.
Mobility Becomes Enhanced And Pain Becomes Reduced
A particular study managed to prove that people who had peripheral artery disease improved their mobility by walking every day.
Prevent And Treat Diabetes
A study done on Harvard nurses proved that walking decreases their abdominal fat which is the greatest culprit for diabetes. They only walked for 30 minutes every day. The risk of diabetes became decreased by 30%.
Decreased Risk Of Cancer
A study done on women who walked for 7 hours a week proved that they managed to decreased their risk of breast cancer by 14%. Another study done on men proved that men who had prostate cancer decreased the risk of it reoccurring by walking for only 3 hours every week.
Studies also proved that walking improves your gastric mobility. It is especially beneficial for patients who had abdominal surgery to walk every day because they stimulate the way their gastrointestinal system moves as they use their abdominal core and muscles.
Improved Bone Health
Avoid spine shrinkage, fractures as well as osteoporosis with the help of walking. Also, bone density is created. People who exercise regularly have stronger and healthier bones.
You Have A Body That Will Last Longer
Numerous studies prove that walking decreases the mortality. Only 20 minutes of walking actively every day decreases the number of deaths in numerous people.
Decreased Risk Of Alzheimer’s Disease
A particular study done on men from 71 to 93 proved that the ones who walked ¼ of a mile or more every day had a decreased risk of dementia and Alzheimer’s disease.
Here Are Some Tips On How To Improve Your Walking Performance:
Choose the right place for you – if you want to burn calories, walk for 3.5 miles every hour. The steps need to be faster, but smaller.
Have a right posture – The chin has to be parallel to the ground, but you have to look straight ahead. The shoulders have to be down.
Comfortable shoes are ‘a must’ – the shoes you wear for walking need to be flexible, cushioned, lightweight and low-heeled. Shoes that don’t bend or are stiff must be avoided.
Swing your arms – The shoulders need to be pumped while the arms need to be bent at 90 degrees. In this way, you work out the complete upper part of your body. Your pace also becomes faster.
An incline walk – You can burn fat and calories by walking up and down a treadmill or a cliff.
Walk More Like This:
- If You need to use the public transport, get off for a few bus stops before your destination.
- Walk to school or work.
- Avoid elevators. Use the stairs.
- Don’t sit after lunch! Walk instead!
- If you need to use your car, park it further from your destination and walk there.
- After dinner, start walking with your friends or family.
- If you have more meetings at work, make them ‘walk and talk’.
- When you’re listening to something, don’t sit! Walk and listen to it!
- Have frequent walks with your dog.
Walking every day can help you obtain numerous benefits, so why don’t you start doing it right away?