The Powerful Health Benefits Of Daily Walking
Daily walking has a huge impact on the human body and brings many powerful health benefits. Let's explore them together!
Daily walking strengthens fitness and health. People who walk have a lower risk of developing cancer, heart disease, stroke, diabetes, etc.
But, how many steps are necessary on a daily basis to stay healthy?
In 1965, Japanese doctor Yoshiro Hatano, following a study, concluded that to be in good health, we should walk 10,000 steps a day, which is about 7-8 km depending on the length of the step. This leads to the prevention of cardiovascular disease and burns 20% of the calories we accumulate daily.
The same recommendations are offered by the World Health Organization, the American Center for Disease Control (CDC), and the American Heart Association, which include many electronic apps and all sorts of devices that monitor physical activity.
Twenty years before Dr.Yoshiro Hatano's claims, a famous British study first drew attention to the need for daily exercise or at least a walk. Research at the time showed that people who had professions that required them to walk had fewer heart problems than drivers who sat permanently in their seats. Hence the discussions about the 10,000 steps and the power walking trend that spread through society.
This kind of movement improves the musculoskeletal system, delays the onset of osteoarthritis, aids digestion, and even reduces the risk of colon cancer.
More recent studies say we should walk 15,000 steps a day. William Tigbe, a doctor at the University of Warwick (UK), studied postmen who walk to work and found that the healthiest of them are those who walk 3 hours a day, which is 15,000 steps, or 11km. These postmen had a normal body mass index, an appropriate waist-to-hip ratio, and cholesterol and glucose levels within normal limits.
People who work in offices are prone to heart disease and a sedentary lifestyle predisposes them to obesity, diabetes, and hypertension, tripling the risk of cardiovascular disease.
For those who want to reach the goal of 15,000 steps a day, Dr. Tigbe offers some recommendations: one option would be to do all the steps at once at a rapid pace, which is 6.5 km per hour, so the challenge would fit into 2 hours. The other is to do the walk in chunks: half an hour before going to work and another walk on the way home.
Discover The Powerful Health Benefits Of Daily Walking
According to studies, the benefits of daily walking are obvious. It helps tone the legs and leads to keeping your body fit and relaxed. In 30 minutes of walking you burn 200 calories.
1. Daily walking fights obesity
Doctors at the Harvard School of Public Health have shown that the genetic tendency to gain weight is reduced by 50% with walking.
2. Daily walking lowers the risk of stroke and the development of cardiovascular disease
Harvard School did an experiment and showed that 25 minutes of walking decreases the risk of developing heart disease by 30%.
3. Daily walking keeps diabetes under control
According to the American Diabetes Association, walking can keep diabetes under control. For best results start with 30 minutes of walking, or 2,400 steps, and work up to 77 minutes, or 6,400 steps.
4. Daily walking prevents cancer
A 2012 Harvard University study showed that walking 3 hours a week decreases the risk of developing uterine cancer by 19%.
5. Daily walking improves memory
A US study found that a 45-minute "marathon pace" walk increases the number of immune system cells.
6. Daily walking has a positive long-term effect
Walking in your youth is also beneficial as you get older. People who walk a lot will retain their mobility and independence in old age despite the passage of time.
7. Daily walking has the power to combat stress-induced hunger pangs
Walking is one of the best ways to combat stress and associated eating habits. It is recommended to meditate, sleep well and walk at least 10,000 steps a day. Long walks trigger the secretion of endorphins while lowering cortisol levels in the body.
The Health Benefits Of Daily Walking Through Water
We must not forget walking through water. Walking along the water's edge, through water up to your ankles, knees, or thighs, is a method called AQUATHERAPY, which is very beneficial for the body.
Walking through water is an exceptional regulator of emotional, nervous, and physical tensions. Water allows the ankles to shed some of the body's weight, which relieves joint pain, helps blood circulation, and eases the feeling of heavy legs.
Finally, to be truly beneficial, walking should be done outdoors and as far as possible in unpolluted areas. In addition, make daily walking a pleasant activity, enjoy it! Admire nature, have a pleasant conversation, be truthful, benevolent, and tolerant, and eliminate day-to-day worries.
As you can see, daily walking has powerful health benefits and it's so easy to fit this activity into your life. Try it, and the results will surely come your way!