Discover the benefits of walking every day.

 

We all know there are benefits to walking. But many may not be able to walk regularly.

The biggest thing is that walking exercise is free. You don't have to go to the gym or need any equipment, you just need will power. The benefits of taking a brisk walk for at least 30 minutes every day are.

1. Benefits of the heart:

Regular walking is a heart exercise. Heartbeat increases with hard work. The heartbeat rate is the number of times the heart beats per minute for blood circulation. To give energy to the body, the blood circulation increases and the heart stays healthy.

The better the capacity of the heart tissues, the better it will be able to supply you with blood and oxygen in difficult situations.

2. Strengthens the joint:

When the bone joint is weak, many kinds of problems occur. It is not possible to walk or run a little extra with movement problems. It is possible to maintain this ability by walking regularly.

However, if you have joint problems now, then you should take the advice of a doctor about walking more and faster every day. As long as the joint is good, we should start walking more and try to keep it right.

3. Regular walking strengthens the bones:

As we age, our bone density will continue to decrease. The amount of minerals in the bones refers to the density of the bones. Decreased bone density can lead to osteoporosis at one stage.

If the bone is good, it will be less likely to break. In a similar accident, someone's bones may be broken and others may not be broken. The chances of a sudden fall and fracture will also be less.

4. Walking reduces back pain:

Back pain is a common problem for those who sit in a chair for a long time or drive a car. Walking once a day and sitting in a chair all day will not solve the problem. They need to walk after a while.

After at least one hour, you should get up from the chair and sit on the right and left. You should make it a habit to walk outside for a while.

5. Reduces high blood pressure:

When the heart carries too much blood, the veins and arteries become sore that they cannot bear the pressure. More blood flow weakens the veins and arteries, which can later lead to a heart attack or stroke.

A good heart can supply the body with the blood it needs. This means there will be no pressure on the veins and arteries. Ten minutes' walk is a noticeable change in blood pressure. However, if you want to change your walking habits due to high blood pressure, you should consult a doctor.

6. Blood sugar is under control:

It is well known that diabetics are advised to walk a lot. Measures the amount of blood sugar before and after the walk also gives an effective walking plan. People who are not physically active are more likely to have diabetes because they don't burn the sugar they eat. Therefore, walking regularly will make your body process this substance faster, and thus prevent you from suffering from this disease.

Even for those of you who do not have this disease, walking habits will help control blood sugar.

7.Keeps the digestive system well:

When we compare our body with the stove, food is fuel. If you are lying down or sitting after eating, but many parts of the food will not be used properly. Again some glucose and fat from food will be stored in the body for later use. This will also increase our weight and in some parts, the fat will also prevent the various intestines from working. And if the glucose increases, then it will be diabetic. So we have to try to make the food work.

Metabolism is the rate at which food is converted into energy. Having a sluggish metabolic rate means you will gain weight. When you start walking, the digestive system will turn food into energy and if it does not get the necessary food, it will consume it from the energy stored in the body. That will help you lose weight, reduce the amount of fat and blood sugar.

When you walk, your heartbeat will increase and more blood glucose will be broken down and converted into energy. Muscles will become stronger by gaining strength.

8. Keeps the lungs well:

Our lungs supply us with oxygen. A good lung can supply oxygen regularly and as needed. And if the condition of the lungs is not good, it will not be able to supply the required oxygen. Walking increases the efficiency of the lungs. Walking requires more oxygen to break down glucose into energy, so breathing speed also increases.

The lungs will use their full potential if they walk too much. Day by day more capacity increases. If you are healthy, you can increase your walking continuously. However, if you are already suffering from asthma or lung disease, you need to consult a doctor to make a big change in your walking habits.

9. Eliminates work stress or mental stress:

Stress has become a major problem in today's society. Many people suffer from stress due to a lack of social activities or family or social reasons. Blood pressure and insomnia occur and there is a great deal of damage to health.

Exercise can be started to relieve stress. Since this exercise is easy, walking can be started. Exercise or walking also changes the mental state by changing the hormones.

10. Physical balance condition:

Have you ever noticed when children first learn to walk? At first, they stand up and raise one foot. If there is a parent or someone near, he jumps up and finishes walking. He uses different parts of the body at the same time, using the eyes and the brain. Slowly move forward. If there is any obstacle in front, it stops. You will also notice that the baby enjoys walking a lot. When the door is closed, the walking speed slows down and stops. Sometimes it hurts to fall and be more careful. When he gets a little bigger, he speeds up and runs. When he sees his parents, he runs and hits them - but he doesn't jump on anything hard. He understands his body and the environment around him, he understands the balance of his own body.

We, adults, are like that. We also adapt to the surrounding environment. Avoid high, low, or mud. We use many parts of our bodies together. This balance is also less among those who practice walking less.

11. Eliminates depression:

Depression creates laziness in people. It can be difficult for him to start exercising. It's easy to walk around. I think it is the best treatment for the destitute.

Exercise and walking produce dopamine and serotonin. You can call this chemical a good looking chemical. Depression also can be caused by a chemical imbalance within the brain. Getting rid of depression through exercise or walking habits is a good option.

12. Alzheimer’s and vascular dementia Alzheimer’s:

Alzheimer’s is still the subject of research. As we get older, our tendency to forget increases.

Researchers believe that there is a link between eating habits and hard work. Exercise and walking provide more oxygen to the brain and keep the brain healthy. Walking relieves depression and helps to focus more on work.

13. Increase creativity:

Creativity doesn’t catch on easily. Consistently any creative work tends to be boring. Again, the solution to many problems may seem incomprehensible.

After walking for a while and starting the work again, it was seen to be solved. Companionship with nature and mixing with people play a role in solving many real problems. It also helps to get new ideas. This is probably because walking provides more oxygen to the brain and makes the brain tissue more active. Although this has not yet been started based on complete scientific evidence.

14. Increases immunity:

Regular exercise, walking, and physical activity improve the immune system. Those who do not work suffer from various diseases when they suddenly go to work. So you should increase your endurance through regular walks.

Walking also reduces the growth rate of harmful bacteria as the body temperature rises. Diseases are also reduced due to the production of stretch hormones.

15. Reduces allergies:

Regular walking reduces the symptoms of allergies. By increasing the blood flow in the body, it spreads various types of allergies, especially allergies to the environment. The body increases blood flow and eliminates allergens from pollen, crops, seeds, and smoke. Eye irritation, sore throat, sinus problems, etc. are caused by allergies.

Walking is not a remedy for allergies or medicine. Rather many are allergic to the same environment as many are not. Some are resisting and some are failing. Walking increases this ability.

16. Walking improves digestion:

After eating, the digestive system works to break down food and keep the body's cells active, producing energy, and so on. Keeping certain foods in the body such as glucose and fats. Not all foods work. Again, if needed, it also converts more parts into nutrients. It depends on your needs.

After eating, the unnecessary part is taken out as a toilet. And for this, we should eat more fiber-rich food. Note that fiber is much less in the diet these days. Walking requires more energy so it stimulates the digestive system to work faster.

17. Enhances beauty:

A good walk can help strengthen and shape the legs, giving definition to the calves, quads, and hamstrings and lifting the buttocks. Now, if you actually concentrate on the posture while walking, you'll also tone your abs and gradually reduce your waist. Has a beautiful shape. For those who want to take off the show, it would be great to wear tight pants while walking more.

18. Helps to sleep better:

Lately, many people have trouble sleeping. This problem can lead to insomnia. Most people think that medicine is the only solution. But when you go to the doctor he will ask you how much time you exercise. How much time do you walk or do you work?

Studies have shown that people who walk more regularly have better sleep. Walking has also had a beneficial effect on those who already have symptoms of insomnia. Walking raises body temperature and then decreases it, which increases the tendency to fall asleep.

19. Walking retains youth:

People who walk regularly think they are young. The same is true for those who exercise regularly. It's not just a matter of the mind.

Excessive walking causes more blood flow to the skin and helps to heal wounds. As a result, the skin looks better. Does not look like dry and diseased skin.

Regular exercise has a relationship with the chromosomes of skin cells. The age of each chromosome is equal to the age of the body. When the number of telomeres decreases by protecting the DNA of the chromosome, the skin will feel like the skin of the elderly. Exercise prevents telomerase from shrinking and looks younger.

20. Reduces the chances of injury:

Walking reduces the chances of injury. Prevents muscle tension or broken bones while playing sports or running or doing hard work.

If there is any injury but the walk cannot be extended. Most of the time they are told to stay at rest. In this case, consult a doctor.

21. Increases the capacity of the body:

Do you have a hard time climbing stairs where others can easily go up to many floors? Or you can't go far on foot, you just need a rickshaw. At one time you could walk a lot but now you can't. That means your body is less capable.

Regular walking enhances this ability. Walk a little at first and gradually increase. It will work quite well.

22. Eliminates Restless Leg Syndrome:

In this disease, it is not possible to move the legs properly or it causes bad feelings. The disease usually occurs in the afternoon or at night. That is why many times sleep is in the morning. Regular walking helps to overcome this disease.

23. Increase Vitamin D levels:

Vitamin D helps in calcium intake. Calcium helps in bone formation. If you are deficient in vitamin D, even if you take calcium foods or medicines, you will not get enough calcium. Vitamin D is found in oily fish and liver. And available in the sun. 

Walking in daylight increases the body's vitamin D levels - a nutrient difficult to get from food, but which may be synthesized through exposure to sunlight. Vitamin D plays a huge role in many aspects, from bone health to immune system health. While it is true that protecting yourself from sunlight is important, experts agree that exposing your skin to the sun, often but without burning, will help to produce enough vitamin D.

24. Increases good cholesterol:

Ordinary people think that cholesterol is the ingredient of a heart attack. In general, good and bad cholesterol can be divided into two parts. Bad cholesterol increases the chances of a heart attack. In medical terms, bad cholesterol is called LDL (Low-Density Lipoprotein). Good Cholesterol is HDL (High-Density Lipoprotein).

25. Reduces acidity:

Overweight people are more likely to have acidity. Walking helps to lose weight and reduce acidity.

Fatigue and anxiety often increase acidity. And walking increases the body's capacity and helps to keep anxiety free.

26. Improve your sex life:

Sex and exercise go hand in hand. In a study of women between the ages of 45 and 55, those who exercised, including walking, reported not only more sexual desire but also greater sexual satisfaction.

27. Help lose weight.:

Walking 40-45 minutes in one go, we will start to burn from 20-25 minutes after starting the fat deposited. Walking at a moderate pace for 30 - 60 minutes not only burns accumulated fats but builds muscles that increase your metabolism.

A study by the London School of Economics ensures that the benefits of walking increase in the case of women over 50.

28. Walking prevents obesity and cellulite deposits:

A strong and short walk several times a day achieves the same effect as an aerobic gym session in maintaining body weight because it balances the metabolism.

29. It helps to take less medicine:

With just a half-hour walk, people with depression can improve their mood. Walking for 30 minutes reduces negative thoughts, anger, tension, and tiredness. Other studies have shown that exercise favors the results of antidepressant medications.

30. It helps fight breast cancer:

Women who walk regularly after being diagnosed with breast cancer are 45% more likely to survive than those who are inactive, according to a study published in the Journal of Clinical Oncology. The Yale University researchers who led the study also found that those who exercised during the year before being diagnosed were 30 percent more likely to survive.

31. Significantly reduces the risk of developing colon cancer by 20%:

This is because walking helps to speed up digestion, avoiding the accumulation of semi-digested food and fecal matter that can cause inflammation. Also, by improving the irrigation of all the body's organs, the body's defense system works much better.