8 Reasons to Walk 30 Minutes Today
Last updated on : January 21 2017
To lead a healthy lifestyle you need to exercise, eat a balanced diet, and constantly work on your confidence. Walking is one of the most effective yet economical daily exercises that you are able to engage in anytime, anywhere. You do not need a gym membership or unique equipment – just a comfortable pair of walking shoes and you can get started.
British author Tom Hodgkinson once said, “When walking, you see things that you miss in a motor car or on the train. You give your mind space to ponder.” Walking gives you time to sort your thoughts or make decisions, all while taking an opportunity to get in some basic cardio. There are several other health benefits to walking at least 30 minutes a day.
Here are 8 reasons why you should consider making walking your go-to exercise for the rest of this year.
Get confident in your body
Gaining confidence in your body is one of the most important ways to embrace yourself and your body. Walk briskly for 30 minutes daily and watch your body transform and your confidence in pulling off sexy dresses and apparel sky rocket. Experts suggest that brisk walking for half an hour every day can help you burn up 200 calories. The amount of calories burned is directly proportional to your walking pace. In other words, if you want to burn more calories, walk faster.
If you have already attained your ideal weight and want to maintain it, walking is considered to be one of the best ways to do so. A personal trainer at Crunch gyms in NYC, Ariel Iasevoli, explains, “Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older”.
Tone your feminine proportions
Walking for 30 to 45 minutes daily has been known to tone your legs, your abdomen, and even your buttocks. It is a simple exercise that works your entire body. Walking daily can deliver a toned body simply and naturally.
What’s more, this exercise has also been proved to prevent the development of varicose veins on your legs.
Luis Navarro, the director of The Vein Treatment Center in NYC, believes that walking enhances ‘the second heart’ of the venous system. He shares, “This system works to push blood back up to the heart and lungs – and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boost healthy blood flow”.
Walking not only gives you toned legs perfect for a pencil dress, but it can also make them varicose-free.
Reduces your risk of heart diseases and stroke
If you are looking for a cardio exercise that increases the levels of good cholesterol (HDL) and reduces the levels of bad cholesterol (LDL), your best bet is walking. A study conducted by the Harvard Medical School found that walking for only two and a half hours a week, which comes up to 21 minutes a day, reduces the risk of heart disease by a whopping 30 percent.
What’s more, walking is also known to control high blood pressure, which is the cause of strokes. According to The Stroke Association, taking a brisk walk for 30 minutes daily reduces the risk of stroke by 27 percent. Go for a long walk daily when you want to maintain a healthy heart and reduce your risk of developing cardiovascular diseases.
Feel balanced and relaxed
Next time, when you feel the urge to go for a chocolate bar or a glass of wine after a rough day, go for a walk instead. Numerous studies have proved that walking is very therapeutic when you are depressed or just feeling down. Its an exercise that is the perfect way to get some personal space from any crisis, whether it is work-related or family-related.
Going on a walk gives you the same benefits that eating a chocolate bar, only without the extra calories. The author of The Doctor on Demand Diet, Melina Jampolis, explains, “Research shows that regular walking actually modifies your nervous system so much that you will experience a decrease in anger and hostility”.
Walking improves your mood by releasing endorphins, your body’s natural “feel-good hormones”. In other words walking is a natural anti-depressant, because it stimulates the production of endorphins. So, when you are feeling extremely anxious and stressed out, get out of your home and take a long brisk walk – your anxiety and stress will surely reduce.
Reduce your risk of diabetes
Diabetes is a chronic metabolic disease which causes an increase in your blood sugar levels. Obesity is one of the primary causes of diabetes, so if you want to reduce your risk of developing this disorder, it is extremely important that you keep your weight under control.
Walking daily is known to help you lose weight and keep your waist trim, which in turn, reduces your chances of developing diabetes.
Walking can also help you out if you are already a diabetic by boosting the utilization of insulin, which reduces the blood glucose and helps keep your diabetes under control.
Walking may prevent cancer
According to the National Cancer Institute, it is estimated that approximately 1,685,210 new cases of cancer were diagnosed in 2016 in the United States. In 2016, some of the most common cancers were lung cancer, bronchus cancer, and breast cancer. Did you know that walking daily can reduce your risk of developing breast cancer?
A study by the American Cancer Society that was published in Cancer Epidemiology, Biomarkers & Prevention showed that the risk of breast cancer is reduced by as much as 14 percent when the women in question walked for about 7 hours a week.
Another study that was conducted by Harvard University Women’s Health Study found that when women walked 3 to 5 hours a week, their risk of suffering from uterine cancer as well as breast cancer is reduced by a massive 54 percent!
Increase your energy levels
More and more folks are leading a sedentary lifestyle, and even more people are complaining about feeling lethargic. We have all felt a little sluggish after heavy meals or at midday, one time or another. The next time you feel a slump in your energy, head out of the door instead of to your bed.
Resisting the urge to lay in bed or sit down and “take a breather” is one of the best ways to begin a walking routine. If you begin to choose a brisk walk over a simple rest you can get your blood pumping and your entire body engaged.
Even though walking is a low impact exercise it stimulates the circulation of blood in your body, and supplies oxygen to every single cell in your body, which in turn increases your energy levels.
Helps you age gracefully
No matter how much science has advanced, no one has heard about any technology that stops people from growing old. With old age, the bones in your body start to deteriorate causing problems in mobility. Do yourself a favor and start walking for at least half an hour every single day.
As per one of the studies published in the Journal of the American Medical Association in 2014, if you cultivate a habit of walking from early on in life, it will help you stay more independent and mobile in your old age. The age group of the participants in the study were aged between 70 and 89 years. They found that the groups that kept exercising regularly were 28 percent less likely to become disabled than the others. What’s more, a recent study on women between the ages of 45 and 55 years found that both sexual desire and sexual satisfaction were positively affected by walking daily.
Who would have thought that 30-minute daily walks could have so many health benefits? Walking is known to boost your immunity, prevent dementia and osteoporosis, as well as improve your memory. There are even studies that have linked walking daily to a long and healthy life.
In fact, walking for 30 minutes every day may even extend your life by a period of 1.4 years. No other form of exercise is as easy or as effortless offers such great benefits. This year commit to walking everyday and always be confident in your own skin while embracing your curves.
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