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Top Benefits Of Walking Everyday: Improve Health, Boost Mood & More”

Walking has many health benefits for people of all ages and fitness levels. It’s free and easy to include in your daily routine. Walking everyday helps prevent some diseases and lowers the risk of blood clots. Your calf muscles act like a pump, moving blood from your feet and legs back to your heart, which reduces the pressure on your heart. Besides being a simple exercise, walking has many other advantages. In this article, we’ll look at twenty things that happen to your body when you walk every day.

 

18 Benefits Of Walking Everyday

 

1. Helps Control Blood Sugar

Taking a short walk after eating can lower your blood sugar levels. Research shows that walking for 15 minutes three times a day works better than one 45-minute walk later in the day for improving blood sugar levels. Although more studies are needed, try making a post-meal walk a regular habit.

 

2. Eases Joint Pain

Walking helps protect your joints, such as your knees and hips, by improving lubrication and strengthening the muscles that support them. It may also reduce pain for those with arthritis. Walking five to six miles a week can help prevent arthritis.

 

3. Boosts Immune System

Walking can lower your chances of getting colds or the flu. In a study of 1,000 people during flu season, those who walked at a moderate pace for 30 to 45 minutes daily had 43 percent fewer sick days and experienced fewer respiratory issues. Their symptoms were also less severe compared to those who didn’t walk.

 

4. Increases Blood Circulation

Walking lowers the risk of heart disease, helps keep your heart rate steady, reduces blood pressure, and supports heart health. Women who walk just 1 to 2 kilometers a day can lower their blood pressure by about 11 points in two years. Walking for 30 minutes daily can cut the risk of stroke by about 20 percent, according to scientists.

 

5. Reduces Bone Fractures

Walking helps prevent bone loss for people with osteoporosis. A study of post-menopausal women found that walking for about 30 minutes a day cut their risk of hip fractures by about 40 percent.

 

6. Prolongs Your Life

Research shows that people who exercise regularly in their 50s are about 35 percent less likely to die in the next eight years compared to those who don’t walk. This number rises to 45 percent for people with health conditions.

 

7. Lightens Your Mood

Walking releases endorphins, which are natural painkillers, into your body. The more you walk each day, the better your mood tends to be.

 

8. Aids in Weight Loss

A 30-minute brisk walk can burn about 200 calories. How many calories you burn depends on your walking speed, distance, and body weight. Walking uphill burns more calories than walking on flat ground.

 

9. Strengthens Your Muscles

Walking helps build your leg, belly, and arm muscles. It improves your movement range and shifts weight from your joints to your muscles. Other activities like cycling, jogging, and exercises such as squats can also strengthen your muscles.

 

10. Improves Your Sleep

Studies show that women aged 50 to 75 who walked for one hour in the morning had less trouble sleeping compared to those who didn’t walk.

 

11. Enhances Breathing

Walking improves your breathing, helping oxygen move quickly through your blood vessels. This helps remove waste, boosts energy, concentration, and healing.

 

12. Increases Energy

When you feel tired, a walk might be better than drinking tea to boost your energy. Walking improves oxygen flow in your body and raises levels of cortisol, epinephrine, and  norepinephrine, which help increase your energy.

 

13. Sparks Creativity

Walking can help clear your mind and make you more creative. Research found that people think more creatively while walking, especially outside. Walking helps ideas flow freely and is an easy way to boost creativity while staying active.

 

14. Aids Digestion

Instead of using coffee to help with digestion, try starting your day with a walk. Studies show that walking every day can greatly improve digestion by using your core and abdominal muscles to help move things along in your digestive system.

 

15. Slows Down Memory Decline

A study of about 6,000 women aged 65 and older found that those who walked more had slower memory decline. Women walking 2.5 kilometers daily had a 17 percent memory decline, while those walking less than half a mile per week had a 25 percent decline.

 

16. Decreases Dementia Risk

Research shows that men aged 71 to 93 who walked more than a quarter of a mile each day had a lower risk of getting dementia and Alzheimer’s disease compared to those who walked less.

 

17. Strengthens Your Heart

Walking everyday for at least 30 minutes a day, five days a week, can lower your risk of coronary heart disease by about 19 percent. Walking more often or for longer distances can further reduce this risk.

 

18. Lowers Cancer Risk

Walking everyday can lower your risk of some cancers, according to the American Cancer Society. Walking for seven hours a week can cut your risk of breast cancer by about 14 percent.

 

Conclusion

 

Walking meets the daily exercise recommendations for people of all ages and fitness levels. Use a pedometer or fitness tracker to keep track of your steps. Pick a walking route and daily step goal that fits your age and health. Always check with your doctor before starting a new exercise routine.

 

By kingkentus