If you combine walking with proper sleep and a healthy diet, you won’t have to visit a doctor for a long time. Only 15-30 minutes of walking daily can significantly improve not only your appearance but also your overall health. You will be surprised to find out the benefits that walking regularly can have on your health. Let’s look at 10 things that will improve:
1. Improves brain function
A study found that low-impact aerobic exercise such as walking prevents dementia, reduces the risk of Alzheimer’s disease, and improves overall mental health. In addition, daily walking decreases psychological stress and increases endorphin levels.
2. Improves vision
Although it seems that eye health can in no way be connected to the movement of legs, a daily walk has a beneficial effect on eye health. It also helps fight glaucoma by restoring eye pressure.
3. Prevents heart disease
According to the American Heart Association, daily walking is as effective as running for the prevention of heart disease and stroke. Walking reduces high blood pressure and cholesterol levels and improves blood circulation.
4. Increases lung volumes
Walking is an aerobic exercise that increases the flow of oxygen in the bloodstream, promotes lung training, and reduces the level of toxins and waste in the body. Walking and deep breathing can also relieve symptoms of some lung diseases.
5. Improves pancreas function
It’s hard to believe but daily walking has proven to be a much more effective way to prevent diabetes than daily running. A study showed that for the six-month observation period, the glucose tolerance of walkers increased by six times compared to runners.
6. Improves digestion
Walking 30 minutes a day not only reduces the risk of bowel cancer but also improves digestion, relieves constipation, and regulates intestinal motility.
7. Improves muscle tone
Daily walking also helps improve muscle tone and lose weight (in the case of excess weight). Only 10 thousand steps per day can be equated to training in the gym if you break them into intervals or go uphill. In addition, walking is a light exercise and therefore doesn’t require time to recover. This means that you won’t experience muscle pain the next day.
8. Strengthens bones and joints
Walking provides joint flexibility, prevents bone loss and even reduces the risk of fractures. Pain management doctors recommend going for walks at least 30 minutes a day to reduce joint pain, inflammation, and stiffness.
9. Relieves back pain
Regular walks can be a salvation for those who suffer from lower back pain. Since this is an exercise with a low load, it will not bring the same discomfort as running or intense training. It promotes active blood circulation in the spine, improves its flexibility and posture.
10. Relieves depression
If regular walks relieve the symptoms of depression in patients with severe depressive disorders, think how easy they can improve your mood after a hard day when you are upset or exhausted. A pleasant walk with a friend or loved one will only increase the positive effect and improve your mood!