WHY WALKING IS SUCH A GREAT FORM OF EXERCISE.

 

There are a lot of reasons that walking can be such a great type of exercise. Here are some of the specific health advantages of walking.

1.      Improves Blood Sugar

Taking a short walk around the block after dinner may be all that it takes to level out your blood sugar, especially if you have type 2 diabetes. Evidence suggests that a 30-minute walk after meals will also regulate blood sugars and could be one of the simplest means of remaining healthy in everyday life. "Walking requires big muscles in your body and torso-which reduce a lot of energy," explains Andrew ¬Reynolds, Ph.D. "In order to get that energy, those muscles remove sugar from the bloodstream and your blood sugar drops." He adds that while post-meal walks can keep diabetes from ever developing, they also improve heart health. (Learn more lifestyle and diet tips to lower blood sugar with 12 ways to lower blood sugar.)

2.      Helps Your Heart

You don't need ultra-hard cardio to build your heart strong. At least 150 minutes of moderate-intensity activity, like brisk walking, each week is the norm for heart health benefits. Statistics show that increasing the number of daily steps can actually reduce the risk of death from all causes or cardiovascular diseases. One study found that at least 3,867 daily steps can reduce the overall risk of death, while only 2,337 steps per day can especially reduce cardiovascular death risks. The more steps you do above these numbers, the better it is for you.

3.      Lowers the Risk of Dementia

For older persons who are physically fit and free of dementia, walking is a straightforward but effective activity that can help the brain. Walking, especially at a brisk pace and beginning in middle age, has been related to improved memory performance over time, according to research. This is particularly true for episodic memory, which is frequently impacted by Alzheimer's disease (AD) and aids in recalling certain experiences and events. More research is required to fully understand the remarkable brain-healthy effects of walking, but one possible explanation is that it improves blood flow, which in turn can boost cognition. Walking is a simple method to incorporate more aerobic activity into your day, which over time can help build mental and physical strength.

4.      Encourages Weight Loss

Although it's often overlooked, walking is a great way to boost exercise and is a viable method for weight loss. One of the key things that's significant when trying weight loss is finding ways to get more physical activity (apart from what you place on your plate, of course). Have a glance at our walking plan for weight loss—no equipment required!

Fast walking at 4 to 5 miles per hour (a speed that science has been proven to extend your lifespan, BTW) burns about the same number of calories per mile as jogging slowly, Walker concludes. And because it impacts your joints less, your body is less susceptible to getting hurt so you may be able to stick with your healthy habit more firmly and longer. But because runners go through more distance in an equivalent time, and because running is more demanding on the cardiovascular system—i.e., gets your heart rate up more, you burn more calories if we're comparing minute per minute. For instance, a 160-pound individual walking at 3½ miles per hour for 1 hour will burn approximately 302 calories. The same person running at 6 miles per hour for 20 minutes will burn approximately 356 calories; less than half the time, about the same distance, but a few more calories. Walking definitely is "exercise" and can be all you need to reach your recommended level of workout per week.

5.      Improve Mood

Walking every day can be employed to improve your mood—short- and long-term. People who walk every day report feeling more emotionally well than those who do not. Surprisingly, how many people walk each week are more significant for emotional well-being than how long they walk. Furthermore, going out for a walk will mean that you get to spend more time outside, which has been proven to be good for your mental well-being and is an excellent means of de-stressing.

6.      Decreased Chance of Early Death

According to studies presented at the American Heart Association's Epidemiology and Prevention Lifestyle and Cardiometabolic Health Conference, for overall lifespan, every 1,000 steps an increase in daily walking steps—up to 4,500 steps per day—is associated with a 28% decreased risk for early mortality. (Remember: if walking is your primary activity, 10,000 steps a day is a typical target, but gradually increasing your daily step count can also be a successful tactic.)