If you are looking for the easiest method to get fit, maintain a healthy weight, and live a long healthy life then you should consider walking in your routine. It is so simple that even a toddler can do it, and the benefits of taking a walk are endless. Unlike other forms of workouts, walking is free and easy. All you need is to incorporate a half an hour-long walk into your morning and evening routine and a sturdy pair of walking shoes. Even if you incorporate 30 minutes of brisk walking into your schedule then it can reduce the risk of various ailments such as diabetes, heart diseases, and osteoporosis.
Benefits Of 30 Minutes Of Walking
Here are some benefits of incorporating 30 minutes of walking into your routine.
1. Managing your Weight
If you are finding it hard to manage your weight then you can include a 30-minute brisk walk or fast walking in your routine. It is a gentle form of cardiovascular exercise which burns calories and helps you to manage your current weight by preventing you from gaining additional weight. When you walk daily for 30 minutes, it helps in boosting your metabolism while preventing muscle loss.
2. Keep your Heart Healthy
Walking is a great cardiovascular exercise. According to a study walking daily for 30 minutes a day reduces the risk of coronary heart disease and stroke (Study 1). It boosts your cardiac health by reducing other risk factors such as cholesterol, blood pressure, inflammation, obesity, etc. The risk is further reduced if you increase your distance or duration of your walk.
3. It protects your joints
If you are suffering from joint pain, then chances are you want to stay in your bed or couch all day. On the contrary, walking improve your range of motion and mobility in your knees, hips by increasing blood circulation in your stiff areas. According to a study, a group of elderly people whose average walk time was an hour reported reduced pain in their joints (Study 2).
4. Prevent Diabetes
It is a well-known fact that any form of aerobic exercise helps the body in the effective usage of insulin. If you are at risk of getting diabetes or you have already developed the condition, it is best is add a 30 minute boosted walk after your meals. It helps your muscles in the better absorption of blood sugar and prevents its elevation in the bloodstream.
5. Improves your Mood
Even one kilometer of walking time is enough to refresh your mood and help you concentrate better. Any form of exercise releases endorphins in your body which improves your mood. So whenever you feel overwhelmed, low, and stressed, give yourself some time to unwind by going for a short walk. You can also walk on your balcony.
6. Boost your Energy
When you feel down or lethargic, instead of grabbing a cup of coffee for the energy, you can go for a walk. Walking increases the oxygenation in the body which gives you a boost of energy. For elders, if you feel that going outdoors for a 30-minute walk is too much for you, then you can always try 30 minutes walking workout for seniors at home from YouTube.
7. Help you Live Longer
Walking at a faster rate adds more years to your life instead of a slower pace and reduces the risk of death. Walking improves your cardiovascular health and prevents other lifestyle diseases from developing. So the faster you walk the more your risk of death will drop.
8. Boost Immune System
Nowadays everyone wants to boost their immunity and walking is one of the safest and easiest ways. Walking is a moderate-intensity exercise that boosts our immune system. It lowers the risk of getting ill from various infections by increasing the number of immune cells that attack various disease-causing pathogens. Also, if you get sick, it improves the chance of recovering faster.
9. Boost your Creativity
When you feel stuck on some tricky problem, it is best to go out for a walk and clear your head. Any sort of physical activity boosts your creativity. According to a study (study 3), people get new and creative ideas when they are walking, especially outdoor walking in nature instead of sitting idly. So if you are looking for a creative idea, it is best to go for an outdoor walk.
10. It delays Varicose Veins
As you grow older, your chances of getting varicose veins increases, and walking is the best way to prevent or delay it. Varicose veins are enlarged, twisted veins that can appear anywhere on the body; however, they generally occur in the back of the legs. It causes excessive swelling and pain in the legs. Walking, especially fast walking benefits your legs muscles by improving healthy blood circulation in your legs. So if you don’t have varicose veins, regular walking help in delaying the onset of varicose veins, or if you already have them, then it prevents swelling in your legs.
If you are not a regular walker, try to incorporate at least a 30 minute morning or evening walk into your schedule. Our bodies are not meant for a sedentary lifestyle and any type of physical activity is better than no activity. So what are you waiting for? Put on your shoes and go out for a nice walk.