Exercises | Health | Health Tips

15 Minutes Of Walking On A Daily Basis Can Change Your Body Drastically

Physical activity is really important for your overall health. If you can’t work out regularly, try not to miss your daily walk. A simple walk can make you feel and look better.

According to a recent study, a 15-minute walk has great impact on your overall health. Walk regularly to add 7 years to your life. Impressive, right? What’s your excuse now? There’s no excuse for your ignorance.

Sanjay Sharma, professor of inherited cardiac diseases in sports cardiology at St. George’s University Hospitals NHS Foundation Trust in London discussed this topic.

“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our nineties.

Exercise buys you three to seven additional years of life. It is an antidepressant, it improves cognitive function, and there is now evidence that it may retard the onset of dementia.”

A group of researchers at the Harvard University have tried to determine the benefits of walking and its impact on cardiovascular health.

Here’s what they have found:

  •  Regular weekly walks (9 miles) lower death rates by 22%
  •  30 minute walks (daily) lower the risk of developing a coronary artery disease by 18%
  •  Walking for 3 hours every week lowers the risk of cardiovascular death by 35% (the risk of stroke is lowered by 34%)

Health benefits of daily walks

1.Diabetes

Harvard Nurses’ Health Study found that women who walk 30-60 minutes every day managed to reduce their risk of diabetes by 30%. Walking also lowers abdominal fat, further reducing the risk of diabetes.

2.Alzheimer’s disease

The University of Virginia Health System found that men aged 71-93 who walk more than a quarter mile every day have a 50% lower risk of developing Alzheimer’s disease and dementia than those who don’t walk at all.

3.Hypertension

Moderate intensity walking has the power to lower the risk of hypertension.

4.Digestion

Tara Aleichem, a physical therapist at Cancer Treatment Center in America, found that walking optimizes the function of your gastrointestinal fact.

5.Pain and mobility

According to experts at the American Heart Association, regular walks enhance mobility in people diagnosed with peripheral artery disease.

6.Bones

Regular exercising strengthens bones and increases bone density. Walk often to lower the risk of osteoporosis, fractures, and spine issues (shrinkage).

7.Cognitive performance

Regular walk improve cognitive performance in people of every age.

8.Longevity

Work regularly to lower your risk of dying.

9.Mood

A 2016 study found that 20-minute walks improve your self-confidence and attentiveness. Walks boost your mood and help you cope with stress, anger and hostility.

We have included a few great tips:

  •  Walk at the pace that works best for your body. Try to walk about 3.5 miles an hour.
  •  Incline walk helps you burn more calories.
  •  Wear comfortable shoes with cushions and low heels.
  •  Keep your shoulders down and your chin in a parallel line to the ground. Keep your eyes set to the front.
  •  Swing your arms, bending them at a 90 degree angle. Don’t forget to pump the shoulders.

Change your daily routine to optimize your health:

  •  Avoid the elevator
  • Walk to work
  •  Walk after your meals
  •  Get off public transport a few stops before the final destination
  •  Park your car a block away from your home
  •  Walk-and-talk meetings can do wonders for your body!
  •  Adopt a dog and enjoy your walks
  •  Listen to a podcast, music or anything you like to enjoy your walk

Here’s what Dr. Mercola says about walking:

“While you’re getting in the habit of a daily walk, choose a spot that’s suitable for barefoot walking – like a grassy park or sandy beach – and give it a try.

In addition to the physical benefits of walking, walking barefoot allows your body to absorb free electrons from the Earth through the soles of your feet, a practice known as grounding.

These electrons have powerful antioxidant effects that can protect your body from inflammation and its many well-documented health consequences.

For example, one scientific review published in the Journal of Environmental and Public Health concluded that grounding (walking barefoot on the earth) could improve a number of health conditions, including the following:

  • Sleep disturbances, including sleep apnea
  • Chronic muscle and joint pain, and other types of pain
  • Asthmatic and respiratory conditions
  • Rheumatoid arthritis
  • PMS
  • Hypertension
  • Energy levels
  • Stress
  • Immune system activity and response
  • Heart rate variability
  • Primary indicators of osteoporosis
  • Fasting glucose levels among people with diabetes

I recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day.

Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”

Sources:

www.healthline.com

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