06.05.2019

Walking

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Did you know walking is underrated? Here are 7 reasons why walking is great for your health.

  1. Movement. It is a great way to get the physical activity needed to obtain health benefits. Walking does not require any special skills.

  2. It’s free of charge - you don’t require a gym membership or expensive equipment.

  3. If you walk in the park or around your neighborhood, you’ll get some fresh air.  

  4. Walking helps you discover new places and notice new things in places you’ve already been to.

  5. It is a physical activity.

  6. It can contribute to overall health.

  7. It can decrease the risk of chronic diseases such as heart disease, cancer or type 2 diabetes, as well as arthritis, depression, anxiety, insomnia, and premature death.

How does walking affect my body?

According to numerous studies, walking is known to improve aerobic fitness - the ability of the heart to get oxygen to our muscles and how effectively our muscles use that oxygen. Walking is effective when it is of at least moderate intensity. This means that you’re able to notice your breathing but can carry on a conversation without noticeable pauses between words. For many, this is a brisk walk.

Walking at a moderate intensity will increase your endurance, as it allows your body to burn fat more efficiently, improves delivery and use of oxygen in the muscles, and improves energy production in the mitochondria.

How much walking is enough?

Walking briskly for 30 minutes five days per week can improve aerobic fitness. Walking for 10 minutes three times per day is just as beneficial as walking for 30 minutes in one go, so you can divide the time up if you want.

CDC: According to the CDC’s physical activity guidelines for Americans, adults should get at least 150 minutes of moderate-intensity aerobic physical activity each week, or 75 minutes of vigorous-intensity physical activity or an equivalent combination.

Children and teens should be active for at least 60 minutes every day.

 

Sources:

The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials, sciencedirect.com

Walking for good health, Better Health Channel

Walking, Center for Disease Control and Prevention

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