Regular exercise offers a myriad of health benefits, as it boosts our mental, physical, and emotional health. Studies have shown that walking for at least 15 minutes daily can add 7 years to your life, as it improves health on many levels.
A study which involved 69 people between the ages of 30-60 discovered that those who engaged in daily moderate exercise, like walking, experienced significant anti-aging benefits.
Therefore, in case you do not have enough time to exercise, you should take a 15-minute walk daily and still rep amazing health benefits.
Three Harvard studies have found that walking has incredible effects on heart health, as follows:
- Among 44,452 male health professionals, walking for at least half an hour daily led to an 18% lower risk of coronary artery disease.
- Among 72,488 female nurses, walking at least 3 hours weekly led to a 35% reduced risk of heart attack and cardiac death and a 34% lower stroke risk.
- Among 10,269 male graduates of Harvard College, walking at least nine miles weekly lowered the death rate by 22%.
Here are the benefits of regular walking:
- Pain relief and Improved Mobility
The American Heart Association published an article which stated that walking significantly improves mobility in the case of peripheral artery disease (PAD), and relieves joint and muscle pain.
- Lower Blood Pressure
Scientists have found that moderate intensity walking can help reduces the risk of high blood pressure.
- Improved Cognitive Performance
Studies have shown that walking improves cognitive performance in both children and adults.
- Diabetes prevention and control
A Harvard Nurses’ Health Study found that women who walked at least half an hour a day lowered their risk of diabetes by 30%, as it helped them burn the dangerous abdominal fat.
- Improved Mood
Waking improves mood and walking for just twelve minutes increases attentiveness and self-confidence.
- Lower Cancer risk
The Cancer Epidemiology, Biomarkers & Prevention conducted a study which showed that women who walked at least seven hours per week lowered their risk of breast cancer by 14%.
Moreover, researchers at the University of California, San Francisco, and Harvard University proved that men who had prostate cancer and walked at least three hours weekly lowered reduced their risks of a recurrence.
To boost the effects of walking, you should follow the tips below:
- Pick the right pace: Walk at least 3.5 miles an hour to burn more calories. To speed up, take small, but faster steps.
- Wear comfortable shoes: Your shoes should be low-heeled, lightweight, with flexible soles.
- Correct body posture: Look straight ahead with your chin parallel to the ground, the shoulders down, back, and away from your ears.
- Swing the arms: bend the arms at 90 degrees and pump from the shoulders.
- Try an incline walk: Try walking up small heels, on a treadmill with the incline up, or up and down stairs, to burn more fat.
Furthermore, follow these 9 easy tips to walk more:
- Take the stairs instead of the elevator
- Walk your dog or go for a walk with your friend
- Walk and listen to a podcast
- Walk to work or school
- After lunch, go for a quick walk
- Go for a walk after dinner to quickly burn the calories
- Try “walk and talk” meetings at work
- Get off a few stops before your destination when using the public transport
- Part the car further than your destination, and walk a bit
Walking has amazing benefits for our overall health, since it keeps the body in a perfect, fit shape, relaxes the mind, positively affects mental and physical state, and helps you prevent various health issues and conditions.
Therefore, start moving- now!