There are unlimited benefits to adding walking to your daily routine, says Atlanta personal trainer David Reagan. Walking has a positive impact on just about every part of your body and its functioning. You also don’t need to go for very long walks to realize these benefits. Even walking for as little as 10 minutes a day will result in real physical and mental improvements.
- Burn Calories
Walking allows you to burn calories, which also helps you maintain a healthy weight. It additionally helps to decrease belly fat. For a more challenging exercise routine, embark on a route that includes hills and intervals of slower and faster walking speeds. Remember to warm up before you set out.
- Strengthen the Heart
Because the heart is a muscle, it can be strengthened through exercise and increased activity levels. What’s more, the risk of coronary heart disease can be significantly reduced by walking for approximately 30 minutes five times per week.
- Improve Mood
Regular walking has beneficial effects on mental health. It can be so helpful to your nervous system that it can lower levels of anxiety and anger. These effects are also substantially increased by taking a walk in a green, vegetated area while at the same time exposing yourself to sunlight. It also can increase feelings of self-esteem and improve sociability.
- Lower Blood Sugar
Going for several short walks during the day can help decrease blood sugar levels. Walking activates many of the body’s processes at once. This activity increases blood flow to the tissues and provides a stimulus for blood to transport glucose to the heart, brain, and muscles, which use that process to fuel optimal functioning.
- Boost Immune Function
Moderate-intensity exercise such as walking has been shown to improve immune system functioning by increasing the number of immune cells that find and destroy pathogens. Those who walk and exercise regularly are less at risk for contracting severe illnesses and spending lengthy periods in hospital. Walking may also be responsible for reducing the chance of falling ill with a cold or flu.
- Live Longer
Those who walk at a brisk pace compared to an average one can expect to live longer. Research has found that people who walk as little as 4,500 steps every day are 20% less likely to die than those who don’t walk at all. The extent of longevity increases the greater the number of steps taken per day.
- Improve Sleep
Regular exercise will help you to sleep better at night. Activity accelerates the effects of the sleep hormone melatonin, with those that have exercised regularly finding their sleep improved after walking. Walking is also effective at managing stress, which often goes hand in hand with poor quality sleep.
Walking is a suitable exercise to fulfill all recommended exercise needs. Make sure to find a pace and length of walk that fits your age and fitness level, and always remember to warm up before you begin your daily routine.
About David Reagan
David Reagan is a NASM Certified personal trainer from Atlanta, GA, who specializes in weight loss, personalized workout plans, bodybuilding, and nutrition. He caters to high-end clients and executives, helping them achieve their fitness goals by accommodating their busy schedules. The client’s needs come first, and David’s fitness plan will set you up on the path to success.
Erik Jackson has been a senior editor at Health News Tribune for three years. Fluent in French and proficient in Spanish and Arabic, he focuses on diseases and conditions and the newest trends in medicine.