Walking is perhaps the easiest of all workouts and is an amazing way to improve our overall health.
If your doctor has told you to make time for a 30-minute daily walk, then your specialist is not wrong.
According to several studies, walking for just 30 minutes a day will reverse several chronic health conditions, boosts mental health, beats obesity. If you want to achieve increased cardiovascular fitness, strengthen your bones, shed excess fat, build muscle mass and endurance, all you need is 30 minutes of your ‘me time.’
How To Start:
Walking is low impact, doesn’t need any equipment. Start with a brisk walk, for 10 minutes a day and slowly increase it to 30 minutes. If you cannot walk briskly, never mind. Walk at your own pace, start by doing small bouts like 10 minutes – each three times a day and increase it gradually to 30 minutes at a stretch.
You Can Also Take The Following Steps:
1) Use public transport
2) Walk your pet
3) If you have to go to a nearby house or shop, walk instead of driving
Make it a routine to walk. Go for a walk at the same time every day, to maintain a certain amount of discipline.
There are several apps and gadgets available which measure the step count. Wear it while walking to know how much time and how many ‘steps’ have you taken, calories burnt while walking.
Get a comfortable footwear not just for walking that will also enable you to stretch calves, thighs and prevent muscle stiffness and injury.
Health Benefits of Walking For 30 Minutes:
Beats Chronic Conditions:
Several studies reveal that walking regularly for 30 minutes lowers blood sugar levels, decreases the risk of stroke by 20 per cent. It shows great benefits for those suffering from high blood pressure. Walking for 30 minutes for at least 5 days in a week lowers the risk of cardiovascular diseases by 20 per cent compared to those who don’t walk regularly.
Walking regularly strengthens legs and prevent the formation of varicose veins. The venous system in legs formed by muscles, veins and valves in calves and feet get strengthened by regular walking, preserving leg muscle and boosting healthy blow flow to heart and lungs. It also prevents the formation of varicose and spider veins.
Walking in the morning for 30 minutes stimulates the digestive system regulating the bowel movements. It regulates gastric mobility as it utilizes core abdominal muscles, encouraging movement in upper GI tract. Patients suffering from constipation are advised brisk walk at least for 20 daily in the morning to prevent bowel issues.
Curbs Binge Eating:
Walking is beneficial for those who tend to binge eat under enormous levels of stress. Since binge eating is a result of emotional and psychological problems, walking helps in releasing endorphins into the body and reverses the effects of cortisol – the stress hormone, curbing the habit of binge eating.
Walking is good for mental health especially good for boosting memory. Walking regularly releases happy hormones into the system and slows the shrinking of the brain. Walking at a moderate pace for 30 minutes daily increases the number of immune system cells in the body and enhances the ability to fight mental or physical illness.