Getting regular exercise can positively affect your mental, emotional and physical health. But, sometimes you simply do not have enough time to squeeze in a workout.
Recent studies have proven that walking 15 minutes each day could add up to 7 years to your life. A study included 69 people between the ages of thirty and sixty. People that engaged in daily moderate exercise, including walking, reported anti-aging benefits.
Researchers concluded that in case you are not able to do your regular morning workout, you may want to take a 15-minute walk after dinner or on your lunch break, because it can get you the same benefits.
This Simple Physical Activity Can Dramatically Enhance Your Cardiovascular Health
These findings come from 3 Harvard studies on cardiovascular health and walking:
Walking nine miles on a weekly basis was associated with a twenty-two percent reduced death rate among 10,269 male graduates of Harvard College.
Walking three hours on a weekly basis was related to a thirty-four percent lower risk of stroke and a thirty-five percent lessened risk of cardiac death and heart attack among 72,489 female nurses.
Walking half an hour on a daily basis was connected to an eighteen percent decreased likelihood of coronary artery disease among 44,453 male health professionals.
Here Is Why You Need to Walk Daily:
– It Helps Enhance Mobility and Decrease Pain
According to the American Heart Association’s article, walking could dramatically enhance mobility loss for those suffering from peripheral artery disease.
– It Helps Lessen Your Cancer Risk
Cancer Epidemiology, Biomarkers & Prevention carried out a research study that proved that women that took a 7-hour walk on a weekly basis had a fourteen percent decreased risk of breast cancer. Experts at Harvard University and the University of California, San Francisco concluded that men suffering from prostate cancer that took a 3-hour walk on a weekly basis had a decreased risk of a recurrence.
– It Helps Control or Prevent Diabetes
The findings from the Harvard Nurses’ Health Study confirmed that women that took a half an hour walk each day experienced a thirty percent lower possibility of diabetes. Furthermore, it has also been found that walking could help shrink dangerous abdominal fat, which can result in diabetes.
– It Helps Reduce Blood Pressure
Studies have proven that moderate intensity walking could help lessen the likelihood of hypertension (high blood pressure.)
– It Helps Improve Cognitive Performance
A study found that there is a correlation between cognitive performance and walking (at a preferred speed) in both adults and children.
– It Helps Boost Your Mood
Walking on a daily basis can significantly boost your mood. According to a 2016 study, those who took a 12-minute walk each day experienced an elevation in their self-confidence and attentiveness.
Here Is How to Make the Most Out of Your Walk:
– Walk at least 3.5 miles an hour in order to burn more calories. You should also take smaller, quicker steps for maximum benefits.
– Ensure your posture is correct by looking straight ahead with your chin parallel to the ground. You should keep your shoulders away from your ears. Plus, keep them down and back.
– Wear comfortable shoes with flexible soles as well as stiff heels, or any low-heeled, cushioned and lightweight shoes. Avoid wearing stiff soled shoes that do not bend.
– Bend your arms at ninety degrees and pump from your shoulders. It provides a workout for your upper body as well as allows for a quicker pace.
Here Is Also How to Walk More:
– Walk your dog. (If you don’t have a dog, walk with a family or friend’s dog.)
– Walk and listen to a podcast rather than sitting down and listening to it.
– Go for a walk after dinner.
– Go for a quick walk after lunch, rather than sitting around.
– Don’t park your car in the closest parking lot. Park it far away from the parking lot and simply walk to your destination.
– Walk to school or work.
– Take the stairs rather than the elevator.
– When taking public transit, get off a couple of stops before your destination.