High intensity exercises like running and HIIT often take the limelight when people think of exercise forms with many physical and mental health benefits. But walking has more than 20 benefits, including reducing body fat percentage, adjusting abdominal muscles, reducing back pain, reducing the risk of heart attack and stroke. Please print it out or save it to your phone to remind you of all the important reasons for walking every day. (image: Livestrong. Com)
the health benefits of walking. According to research published in the January 2019 issue of the Journal of psychiatry of the American Medical Association (JAMA Psychiatry), higher levels of physical activity, such as walking for an hour, are associated with lower depression rates. According to a study published in the April 2019 issue of frontiers in psychology, it helps reduce stress by
entering the outdoors for 20 minutes, and you will reduce your cortisol and help you reduce stress.
3. According to a June 2019 study in the British Medical Journal, maintaining physical activity is associated with longer life expectancy. In June 2019, a Mayo Clinic study showed that, in particular, light walkers were associated with increased life expectancy. Walking is a low impact exercise, which means that compared with high impact sports such as running, walking is easier on joints (especially knees). According to a may 2019 study in the American Journal of preventive medicine, only one hour a week can help reduce knee problems. According to a study of BMC musculoskeletal disease in April 2019, once started, walking backwards can help reduce knee pain.
5. "Walking is a relatively safe and easy activity to prevent hip fractures," according to a 2014 study in the US State Journal of public health. An old study by Brigham and women (2002) 39; US postmenopausal women's hospital found that walking 30 minutes a day reduced the risk of hip fracture by 40%. According to Harvard Medical School, the more you walk, the lower the risk and severity of a stroke. According to a study in neurology in October 2018, if a stroke does occur, frequent walking can also lead to a less severe stroke. Associated with a lower incidence of cardiovascular disease, the American Heart Association promotes walking as part of a strategy to reduce the risk of heart disease. In August 2017, a study in the European Heart Journal found that fast walkers were less likely to die of heart disease than slow walkers. A study by PLoS in May 2017 found that people who are less active have more sick leave at work, linked to fewer and fewer severe colds. In addition, the Harvard Medical School reported that those who were more active had fewer illnesses and less severe symptoms.
9. Related to hypotension, people who walk 12000 steps a day for six months have improved their systolic and diastolic blood pressure. According to a study in the Asian Journal of sports medicine in June 2013,
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walking can help improve your mental health and relieve anxiety by combining a little exercise meditation. According to the study conducted from the perspective of health promotion in July 2018.
11. According to the same health promotion study, participants who took a 10 minute walk also felt less angry after the walk. According to a study in the February 2016 BMJ open, a 30 minute walk from your desk helps fight fatigue and boost energy, keeping you active throughout the day.
13. According to the American Academy of Ophthalmology at its 2017 annual meeting, people who are physically active seem to have a 73% lower risk of glaucoma associated with a lower risk of glaucoma.
14. A 2017 study by the lancet showed that increased exercise was associated with a lower incidence and progression of Alzheimer's disease and a lower risk of Alzheimer's disease. According to a 2014 study in archives of geriatrics and geriatrics, it is also associated with stabilizing cognitive function in Alzheimer's patients. In 2017, a review published in the Journal of disability and rehabilitation found that walking is valuable for the treatment of chronic low back pain. A study published in the scientific report in September 2019 found that the higher the walking endurance, the stronger the cognitive ability.
17. According to a 2013 study in atherosclerosis, thrombosis and vascular biology, it helps to improve cholesterol levels. According to Harvard Medical School, walking can help control your weight. Depending on your weight, you can burn 85 to 135 calories per mile. In addition to a healthy diet and exercise program, this can help you keep or lose weight.
19. According to an article published in November 2012, the frequency of more than 3000 steps (at least 30 minutes) should be more than 100 steps per minute, which is related to reducing the incidence of type 2 diabetes. A 2013 diabetes care study found that a 15 minute walk after a meal helped lower blood sugar levels. According to a 2016 study in BMJ open, developing good walking habits can improve sleep time and quality. It is recommended to walk more at work and take a walk for 15 to 40 minutes during lunch break. Or get your colleagues to a walking meeting. Make walking a catch-up time for you and your family at home. It's also important to walk the dog every night. You and Fido need exercise! Tell yourself to go a little bit more. For every 10 minutes of walking, you can add 1000 steps or more at the right speed. Buy yourself a pedometer or download a free mobile app, such as every walk! , runkeeper, strava, or mapmywalk. What does it take to start walking? It's a good idea to invest in a pair of supporting shoes designed mainly for walking. Cross training and running shoes are not designed for walking. As the walking location points out, the pedestrian's foot first touches the heel, and then gradually rolls from heel to toe. So you need a flexible sole and more curved toes than a runner. You should be able to twist and bend your toes. That's it. Tie your shoes and start walking.