Walking is actually the most common thing you can do. French researchers found that you should pay more attention to the benefits of walking, particularly as you age.
In a 12-year study, walking on a regular basis of 15 minutes daily resulted in a 22 percent reduction in the rate of mortality in participants over 65.
Walking Can Greatly Improve Your Physical and Mental Health
In fact, age isn’t an excuse to avoid exercising. Regular physical activity can have a better impact on health compared to any medical treatment.
Moreover, the act of walking has been thoroughly studied for its effects on many different aspects of the human health. Unfortunately, a lot of people do not view walking as an aerobic exercise. That’s why they overlook its benefits. Aerobic exercise helps stimulate your respiratory and heart rates to pump additional oxygen to your muscles.
Elevated circulatory, cardiovascular, and respiratory operations mean nutrients go where they should to support the exercise. Furthermore, energy is used instead of stored and your bones, organs, and muscles are strengthened.
On the other hand, a sedentary lifestyle that does not involve adequate exercise results in illness.
A study conduced in 2016 showed that elevating the amount of walking for obese children to 45 minutes daily, five days within a week raised their lung capacity within a period of six weeks. In addition, incorporating fast walking interspersed with a slow walk in your routine enhances your fitness level better than walking at a continual pace.
Walking Indoors Is as Effective as Walking Outside When It Comes to Enhancing Overall Health
Walking outdoors is beneficial for your mental health. It is a well-known fact that natural surroundings can reduce stress, enhance your mood, and decrease feelings of depression.
Also, getting adequate exposure to sun helps optimize your vitamin D levels. Over the past few years, vitamin D deficiency has become epidemic in the industrial world.
According to a study carried out at Stanford University, walking indoors on a treadmill facing a blank wall contributed to almost as many creative responses as walking outside. So, walking indoors or outside can greatly improve your overall health and well-being.
How Much Should You Walk Per Day to Prevent Disease?
Walking on a regular basis enhances mobility and lowers your likelihood of injury. Moreover, weight-bearing exercises, such as walking, help strengthen your connective tissue and bones, thus elevating nutrient and blood supplies.
What’s more, the Sleep Foundation reviewed a study that showed walking decreased the time it took to fall asleep and elevated the length of sleep of those suffering from chronic insomnia compared to a night in which the participants didn’t exercise.
According to the American Heart Association, you should walk regularly in order to decrease your likelihood of diabetes, stroke, high cholesterol, and high blood pressure. You should get a minimum of half an hour of physical activity daily to total two and a half hours of moderate activity or about 75 minutes of vigorous activity within a week in order to enjoy the benefits of exercise. Furthermore, the good news is that walking does not have to be all at once. This means that you can go for two 15-minute walks, which is as effective as one 30-minute walk.
A meta-analysis of walking studies from seven countries with average duration of eleven years showed that regular walking reduced the incidence of cardiovascular events by 31 percent and reduced mortality risk by 32 percent. Walking about 5.5 miles per week at 2mph could help lower the risk of most serious diseases.
- Fenton, Mark. ˮThe Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitnessˮ;
- Johnson, Natalie. ˮWalking For Good Health: A Comprehensive Guide To Good Health Just By Walkingˮ;