Daily walking is an undemanding physical activity that anyone can do, regardless of age or fitness level. What are the biggest benefits of walking and why should you walk 30 minutes a day?
Regular walking speeds up metabolism. Thanks to this simple activity we burn unnecessary calories and can enjoy a slim figure. It is assumed that a person weighing 65 kg burns on average 350 calories per hour walking at a speed of 6 km/h. To lose 1 kg of body fat, we need to burn about 7000 kcal. Daily brisk walks can help us achieve a slim figure – of course in combination with a well-balanced diet, which allows the body to enter into a state of negative calorie balance.
Walking, especially in natural surroundings, such as a park or a forest, is effective in reducing stress levels, for which cortisol is responsible – produced in the adrenal glands and neutralized in the liver. Even a 30-minute walk effectively reduces the level of this hormone. To maintain mental and physical balance it is worth to take at least 10 000 steps a day (helpful in counting them can be a sports band with a pedometer or a special application in your smartphone).
Another benefit of practicing walking is strengthening the muscles of the lower limbs (walking especially engages the muscles of the thighs and buttocks). Unlike running, walking does not put so much stress on the joints, so we do not have to worry about injuries. Moreover, regular walking contributes to the increase of bone mass and the strengthening of bone structures, it also has a good impact on the health of the spine.
Regular walks – regardless of the weather – are a great way to toughen up your body and improve the functioning of your immune system. Walking increases protection against pathogenic microorganisms – if we start walking at least 3-4 times a week, we will significantly reduce the risk of getting sick during the flu season.
Walking is an activity that has a particularly positive impact on our mental health. Walking, especially long and regular, calms us down and improves our mood. During walking, endorphins, the so-called happiness hormones, are released in the body. The fresh air and the changing environment make us experience a surge of positive energy, our motivation and self-confidence grow. Walking can quickly become the most pleasant part of the day, a moment of relaxation just for yourself.
Regular walking strengthens the respiratory system and improves blood circulation, thanks to which all cells of our body receive enough oxygen to function properly. Frequent exposure to fresh air also oxygenates the brain – the nervous system works more efficiently (thanks to this kind of recreational activity, our memory and concentration improve). Walking also prevents high blood pressure.
Moderate physical activity, such as walking, can extend life by as much as 3-7 years. Vigorous walking reduces the risk of death from heart attack by 50% among people between the ages of 50 and 70, which is great. Walking is not only a prescription for a slim figure, improved mood, or stress reduction, but also a way to longevity!
In conclusion, in fact, the list of benefits of walking is endless. Walking is the perfect way to stay healthy, the most affordable and free form of physical activity, which can be done literally anywhere, without the need to buy any sports equipment – all you need are good shoes and a will to walk
We should always remember to adjust the pace of walking to the capabilities of our body
Read also: Roller skating – why should you practice it?
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