Benefits of Walking

i. Improves Heart Health

Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart problems.

ii. Aids Weight Loss

Walking is a great exercise and helps you lose weight.

iii. Regulates Blood Pressure

Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks.

At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina. Even if you are unable to complete 10,000 steps per day, you should walk for at least 30 minutes every day to keep your blood pressure levels

iv. Best for Diabetes Control

According to the American Diabetes Association walking is a great way to curb diabetes in check.

v. Fights Cancer

Walking has been found to be helpful for those undergoing cancer treatment by reducing the side effects of chemotherapy. It can also lower the risk of breast cancer.

vi. Improves Circulation

Walking can actually increase your intelligence. Walking helps to supply the brain with the required amounts of oxygen and glucose, which helps it function better.

vii. Strengthens Bones

Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of fracture, and injury.

viii. Strengthens Muscles

Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles.

How Much Should You Be Walking?

Most people, at times don't know how much time they should invest in walking and end up either walking too much or too less, thus not reaping any results. According to fitness experts, one should walk for at least 30 minutes, five times a week, if not more.

If you are new to walking, you cannot walk for long distances immediately. So, break your walking routine. Start by walking 10 minutes every day. Gradually increase this duration to 30 minutes a day. Then, you can walk 30 minutes in the morning and 30 minutes in the evening. You should also gradually increase the pace of your walking.

When you are comfortable enough, you can try to walk 10,000 steps a day. Take necessary breaks in between. And, of course, keep yourself hydrated.