By Kelsey Kennedy
Step into a longer life, a healthier heart, and greater energy.
Simply put, walking is good for your health.
Walking is regarded as a moderately vigorous aerobic activity, which means it works your cardiovascular system despite being low-impact. This is the case if you walk at a speed that allows you to chat but makes singing difficult.
Aim for 150 minutes of this kind of walking per week, spread out across several days. People should engage in 150 minutes per week of moderate-intensity aerobic activity. Divide it up into even smaller portions throughout the day, by taking three 10-minute walks throughout the day
Walking Could Make You Live Longer
You can continue to walk well into your senior years- people who walked at least 7,000 steps per day had a 50 to 70 percent decreased chance of dying by the end of the 11-year study period compared with those who took fewer steps.
Nearly all aspects of the body benefit from physical exercise, including the brain, muscles, bones, cardiovascular system, kidneys, and lungs. Increasing your walking can help prevent numerous chronic diseases that cause premature death.
Walking can increase bone density
Walking is a weight-bearing exercise because you do it standing up and your bones support your weight, which means it may help maintain bone health and possibly lower the risk of osteoporosis. Also, walking strengthens your core, enhancing stability and balance to help prevent falls as you age.
The American Academy of Orthopaedic Surgeons advises beginning with a 10-minute brisk walk three times per day, which can improve bone strength in your legs and spine. Combine walking with a strength-training routine for the best results for your bones.
Lifting Your Mood Through Walking
Consider going for a walk when you're feeling depressed. In a 2018 study, young adults who engaged in a 10-minute session of fast walking reported feeling happier than those in the control group, who were told to sit instead.
You can overcome low energy, which can add to a general sense of feeling down, by getting up and moving. The same authors' earlier study found that even five minutes of walking could elevate your mood and lessen depressive symptoms.
Walking Helps You Lose Weight
You don't necessarily need to engage in a rigorous exercise regimen if you want to lose weight.
A 2017 study of adults with weights that were deemed overweight or obese found that those who followed a calorie-reduced diet and walked for 2.5 hours a week for 12 weeks had lower fasting insulin levels and experienced greater fat loss than those who only restricted calories.
Walking Is Good For Your Heart
Regular walking will strengthen your heart and lower your cholesterol. High cholesterol is a risk factor for heart disease and lowering your total cholesterol levels by 10% can reduce your risk of developing heart disease by over one-third - You can accomplish it by walking.
According to a meta-analysis of 21 studies that concentrated on overweight or obese women, walking regularly for at least four weeks helped them lower their total cholesterol and LDL cholesterol by about 7 mg/dL.
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