6 benefits of Walking
There are countless physical activities out there, but walking has the lowest dropout rate of them all. It's the simplest positive change you can make to effectively improve your health. It’s a gentle, low-impact form of exercise that’s easy, free and suitable for people of all ages and your heart most abilities. With this outbreak of fuel scarcity, it might just be the best time for you to put in some walking activity.
Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you.
1 It helps with weight management
If you are trying to lose weight, you need to burn about 600 calories a day more than you are eating. Putting one foot in front of the other is one of the easiest ways to do that. A person weighing 60kg burns 75 calories simply by strolling at 2mph for 30 minutes. Increase that to 3mph and you will burn 99 calories. Speed it up to a fast walk (4mph) and that is 150 calories (the equivalent of three Jaffa Cakes or a jam doughnut). Walking also increases muscle mass and tone and the more muscle you have, the faster your metabolism.
2 It strengthens your heart
Lowers low-density lipoprotein (LDI) cholesterol (bad cholesterol) and raises high density of the good cholesterol. Regular walking has been shown to reduce the risk of heart disease, stroke and keeps blood pressure in check.
"Anything that raises your heart rate and gets your blood pumping is a workout for your heart and circulatory system," says personal trainer Stuart Amory. According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 per cent.
3 Reduces the risk of some cancer
Those of us who are active have around a 20 per cent lower risk of developing cancer of the colon, breast and womb than those least active.
4 Helps reduce risk and aids with the management of type 2 diabetes
A walking habit can slash your risk of developing type-2 diabetes and asthma. A study in the British Medical Journal showed taking more steps every day can help ward off diabetes. And according to the charity walking for health, regular exercise such as walking could reduce risk by up to 60 per cent.
5 Improves mood and reduces stress
The ability of exercise to boost mood is undisputed. Studies have shown regular, moderate-intensity exercise (such as brisk walking) to be as effective as antidepressants in cases of mild to moderate depression. Walking releases endorphin into the bloodstream which reduces stress and anxiety. It can also be a social activity – joining a walking group or meeting friends to walk and chat is a great way to banish feelings of isolation and loneliness.
6 Helps maintain strong bones
”Walking counts as a weight-bearing activity," says Amory. It stimulates and strengthens bones; it increases their density especially for women. It also helps maintain healthy joints so may stave off conditions such as arthritis.
7 It is accessible to everyone
Doesn’t require special equipment, less likely to lead to injuries, you don’t have to pay for it and it helps maintain lean muscle tissue.
So, get your walking on peeps.
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