Walking is an effective way to lose excess weight or maintain a healthy weight. It can also help keep your joints strong and support a longer life. It is one of the simplest exercises, regardless of age. There are several health benefits of walking, and experts agree that daily walking can improve one’s physical and mental health.
Only 30 minutes of walking every day can improve cardiovascular health, strengthen bones, reduce excess body fat, and increase muscle strength and endurance. It may also reduce the risk of developing diseases like type 2 diabetes, osteoporosis, heart disease, and even some cancers.
Unlike most forms of exercise, walking costs nothing and requires no special equipment or training. Physical activity must not be intense or long-lasting to improve your health. Walking is a low-impact exercise that can be done at your own pace at any time of day.
Walking is also a great form of physical activity for those who are overweight, older, or have little to no athletic abilities. Read on to learn about the health benefits of walking every day.
Table Of Contents
- 10 Health Benefits Of Walking — From Weight Loss To Fertility
- How Many Calories Does A 30 Minute Walk Burn?
- Walking Exercise For Weight Loss: Your Path to a Fitter You
- Expert’s Advice
- The Final Say
- FAQs
- References
10 Health Benefits Of Walking — From Weight Loss To Fertility
The following are the benefits of walking:
1. Promotes Weight Loss
Walking is an effective and easy way to lose weight while improving overall health, as it increases energy expenditure without much effort.
Researchers at the University of Alabama designed an experiment where obese patients walked together to destinations in and around the city. After eight weeks, more than 50% of the participants lost an average of 5 pounds.
Also Read: Step Your Way to Health: 8 Benefits of Walking 10,000 Steps a Day And Insights to Lose Weight Fast
2. Improves Heart Health
Walking is considered an excellent exercise for heart health. A study of adult women in rural New York City found a positive correlation between walking and improved biomarkers of cardiovascular health.
According to a study by the British Journal of Sports Medicine, only 11 minutes of moderate-to-high-intensity activity like brisk walking can reduce the risk of heart disease and stroke.
3. Controls Blood Pressure
Walking regularly is a good exercise to lower blood pressure by promoting better cardiovascular health and reducing stress.
Researchers at Wakayama Medical University in Japan experimented with 83 participants with mild hypertension who walked 10,000 steps a day for 12 weeks. After 12 weeks, their blood pressure significantly decreased, and their endurance improved.
4. Regulates Blood Sugar Levels
Regular short walks can help improve fasting and postprandial blood sugar levels. Scientists at the National Library of Medicine recommend at least 5,000 steps a day (of which 3,000 are brisk) to help manage type 2 diabetes.
Also Read: Step Up Your Health: Learn The Benefits Of Brisk Walking Every Day!
5. Strengthens Bones & Promotes Joint Mobility
Regular walking has been shown to improve bone health by improving lubrication between joints and strengthening and toning muscles. In addition to improving joint health, walking also improves flexibility, posture, and balance.
A small study of 27 people with symptomatic knee osteoarthritis showed that walking for 30 minutes or more at once increased knee pain, while the same amount of walking in several intervals improved knee loading and reduced pain. You can also take ToneOp Care’s Bone 360 supplements to strengthen your bones.
6. Increases Lung Capacity
The benefits of morning or evening walks include increased lung capacity. When you walk, you inhale more oxygen than when you stand still. The greater exchange of oxygen and carbon dioxide can help increase lung capacity, which can help improve endurance and exercise capacity.
The European Respiratory Journal found that aerobic fitness can help increase lung volume.
Also Read: Detox And Clean Your Lungs With These 5 Yoga Asanas And Pranayama!
7. Improves Gastrointestinal Tract Function
Apart from good eating habits and drinking sufficient water, walking is also necessary to improve stomach health. Studies have shown that low-impact exercise plays a role in preventing stomach disorders. It improves gastrointestinal movement and blood flow in the GI tract.
8. Improves Mood
Mood enhancement is one of the main benefits of evening or morning walks. Several scientific studies have also linked the benefits of physical activity to a reduced risk of depression. Walking is highly recommended by doctors and psychiatrists because it improves sleep quality and mood.
9. Reduces Stress
Walking has several mental health benefits. It helps reduce stress levels by improving blood circulation, which supplies nutrients and oxygen to cells. It also stimulates receptors in the nervous system and reduces the production of stress hormones.
Also Read: 5 Stress Relief Workouts And 7 Ways To Unwind For A Balanced Life
10. May Improve Fertility
Some studies on physical activity and fertility in women suggest that walking may have some benefits. Increased walking has increased fertility in women with a BMI of 25 kg/m2 or more.
How Many Calories Does A 30 Minute Walk Burn?
Ideally, you should walk 30 minutes a day for at least 5 days a week. It can help you burn calories and thus help you on your weight loss journey. However, the amount of calories you burn and how much weight you lose depends on factors such as:
- Distance covered
- Walking speed
- Walking path incline (or decline)
- Diet
- Body parameters
A 30-minute brisk walk typically burns 150-200 calories, varying from person to person and their walking speed. With good exercise and regular calorie restriction, you can lose 0.5-1kg per week. If you don’t want to or are unable to brisk walk, you can burn the same amount of calories by walking 45 minutes a day.
Walking Exercise For Weight Loss: Your Path to a Fitter You
Walking is a great way to lose weight, but there is a right way to walk, and knowing that is important. Walking is a low-impact exercise with several benefits, such as reducing heart attack risk and stroke. It may help reduce belly fat by burning excess calories and developing muscle mass. Walking 45 to 60 minutes five or six days a week is often recommended for better health. You can break these walks into smaller walks if it helps you fit in your steps. You could go for a 30-minute walk in the morning and another 15-30 minutes after dinner or during your lunch break.
| Things to keep in mind if you’re using walking as an exercise to lose weight: | |
| 1. | Walking is good for health and weight loss, but you must also focus on diet and other forms of exercise, especially strength training. |
| 2. | Try to walk at least 5000 steps every day, but aim for 10,000 steps. |
| 3. | Keep a brisk pace while walking for better results. |
| 4. | When walking, try to maintain a fixed speed. |
| 5. | According to experts, you should walk for about 150 minutes every week for better results. |
| 6. | Get in a few steps after eating. This improves digestion and helps with weight loss. |
| 7. | Walking will also relieve stress and improve mental health. |
Also Read: 10 Benefits of Walking for Fat Burn: Discover How Simple Steps Can Lead to Big Results!
Expert’s Advice
Just a few minutes of walking can have many benefits. Walking more and sitting less throughout the day can help burn more calories, reduce health risks, and help your body feel active and alive. Do warm-up exercises before and after your walk, and aim for at least 10,000 steps a day for a fitter you. While walking and exercise are important for your health, paying attention to your diet is equally necessary, so maintain a balanced and healthy diet.
Health Expert
Lavina Chauhan
The Final Say
The health benefits of walking are countless. It improves your metabolism, lowers your cholesterol, and helps you build a foundation for better weight management. Walking daily can improve your heart health and minimise your risk of cardiovascular disease. This aerobic exercise is easy on the joints and lowers the risk of diseases like high blood pressure and diabetes while helping you build strong and resilient bones.
FAQs
1. Can I sleep after a morning walk?
Yes, you can take a short nap after a morning walk to relax your body and boost energy. However, avoid sleeping any longer than 20 minutes, as it can lead to deep sleep, making you feel groggy when you wake up to face the rest of the day.
2. Why is a morning walk important for diabetics?
Doctors widely recommend that everyone with diabetes start taking a morning walk every day, because walking is a proven and effective activity that helps control blood sugar levels, regulate glucose levels in the body and maintain a healthy weight.
3. What is the advantage of walking barefoot?
Walking barefoot would facilitate your balancing system along with strengthening your foot muscles as you can easily understand the hardness or softness of a surface and learn how easily you can adjust yourself towards it.
4. What is the ideal walking speed for weight loss?
The recommended pace for effective walking for weight loss is 3 to 4 miles per hour since it feels easy and burns off calories at a considerable rate.
References
- https://www.india.com/lifestyle/weight-loss-is-a-30-minute-walk-daily-sufficient-to-lose-those-extra-pounds-6484090/
- https://www.verywellfit.com/walking-calories-burned-per-minute-3887138
- https://www.medicinenet.com/can_you_lose_weight_by_walking_30_minutes_a_day/article.htm#:~:text=amount%20of%20time.-,How%20many%20calories%20does%20walking%20burn%3F,least%205%20days%20a%20week.
- https://www.pacehospital.com/know-the-morning-walk-benefits
- https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/
- https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health
- https://www.stylecraze.com/articles/best-benefits-of-walking/?sem_campaign=PMAXDynFitness_India&gad_source=1&gclid=Cj0KCQjwmt24BhDPARIsAJFYKk0rf3piGM8MJobL7KFcjzJ2EanaJOYWQCeUzZhEfQD1MeIyE7o9WaQaAhHNEALw_wcB
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