Life extension, weight loss, heart health, bone health, etc.
“Walking at a slightly out of breath speed improves cardiovascular health. Also, walking alone improves many bodily functions,” said Dr. James N. Robinson, a sports medicine specialist. But don’t walk out of breath all the way to the chin.
Dr. Robinson recommends aiming to walk 150 minutes a week. Instead of walking all at once, you can walk over several days. The U.S. Department of Health and Human Services also recommends that adults engage in moderate-intensity aerobic exercise for 150 minutes per week in the “Physical Activity Guidelines for Americans.” Exercising for regarding 30 minutes every day for 5 days a week will fill you up. The US Centers for Disease Control and Prevention said it was okay to break it up into smaller chunks. For example, it’s good to go for a walk three times a day for 10 minutes.
Days off from walking are also important. Robinson recommends “to reduce the risk of injury, walk vigorously no more than five days a week.” But taking a break doesn’t mean sitting still. You can do light or moderate walking every day. What are the benefits of walking lightly every day and brisk walking five times a week? Health and medical media ‘Everyday Health’ recently introduced this.
1. prolong life
According to data published by the JAMA Network Open in 2021, in an 11-year study of more than 2,000 adults, those who exercised walking had a 50 to 70 percent lower risk of death. The researchers controlled for several behavioral and lifestyle factors, including age, smoking history, weight, alcohol intake, and diet, as well as health indicators such as cholesterol levels, fasting glucose, blood pressure, and some drug use.
“Physical activity helps keep almost every part of the body healthy, including the brain, muscles, bones, cardiovascular system, kidneys and lungs,” said Amanda Paluch, PhD, physical activity epidemiologist and kinesiology at the University of Massachusetts Amherst. And walking is the best way.” “More walking prevents many chronic diseases that lead to premature death,” he said.
2. Keep your bones healthy
“Because walking is a weight-bearing exercise, it can help keep your bones healthy and reduce your risk of osteoporosis,” said Robinson. The American Academy of Orthopedic Surgeons announced, “Just walking briskly for 10 minutes three times a day improves the strength of the leg bones and spine.” “It’s more effective when you combine walking and strength training,” said Robinson.
3. Feel better
If you’re feeling down, go for a walk. No need to walk long. A 2018 study published in Health Promotion Perspectives found that young adults who took an active 10-minute walk felt less fatigued than a sedentary control group. Getting up and moving can help get rid of lethargy, and it can also help get rid of general depression.
4. Good for Weight Loss
If you want to lose weight, you don’t need strenuous exercise. A study published in the Journal of Nutrition in 2017 looked at overweight and obese adults. People who restricted the calories in their diet and walked 2.5 hours per week for 12 weeks had lower fasting insulin levels and reduced fat. There was a difference from the group that only restricted calories. Both groups lost regarding 8% body weight. However, the group that only restricted calories lost fat mass in the group that even walked compared to the group that gave muscle mass.
5. Your heart is healthy
When you walk regularly, your heart works. It also lowers cholesterol levels. High cholesterol is a risk factor for heart disease, according to the CDC. A 2021 Cochrane Review conducted 73 trials and concluded that 20-40 minutes of walking 3-5 times a week for three months helped lower blood pressure. High blood pressure is another risk factor for heart disease. Here’s why you have to walk.
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