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20 benefits of walking

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Discover the 20 benefits of walking.

Everyone knows that walking is good for your health, but when you read these 20 benefits of walking, you will be amazed at how important a little daily exercise can be for your life. So grab your sneakers and walk!!!

What benefits do you get from walking?

Walking is free, easy to do, joint-friendly, and easy to integrate into our daily routine. There is no doubt that walking is good for your health.

Walking can offer numerous health benefits to people of all ages and all physical conditions.

The benefits of walking are more than you can imagine:


1. Reduces the risk of being hypertensive.

In patients with hypertension, it reduces blood pressure values.

2. Produces favorable effects on cholesterol.

Regular walking can help lower LDL cholesterol, helping you lose weight and reduce your stress.

3. Benefits of walking for diabetes

People who are not physically active are more likely to get diabetes because they don’t burn the sugar they eat. For the same reason, walking regularly will make your body process this substance faster, and thus prevent suffering from this evil.

Taking a short walk after eating can help lower your blood sugar level.

One small study found that taking a 15-minute walk three times a day (after breakfast, lunch, and dinner) improved blood sugar levels more than taking a 45-minute walk at another time of day.

However, more research is needed to confirm these results.


Consider including a walk after meals in your routine. It can also help you exercise throughout the day.

4. Benefits of walking sexually

Sex and exercise go hand in hand. In a study of women between the ages of 45 and 55, those who exercised, including walking, reported not only more sexual desire but also greater sexual satisfaction.

5. Increases the levels of Vitamin D.

Walking in daylight increases the body’s levels of vitamin D – a nutrient that is difficult to obtain from food, but can be synthesized through exposure to sunlight.

Vitamin D plays a very important role in everything from bone health to immune system health.

While it’s true that protecting yourself from the sun’s rays is important, experts agree that exposing your skin to the sun, often but without burning it, will help produce enough vitamin D.


16 benefits of walking


6. Benefits of walking for weight loss

Walking can help you burn calories. Burning calories can help you maintain or lose weight.

Your actual calorie burn will depend on several factors, including:

• walking speed.

• the distance traveled.

• terrain (you’ll burn more calories walking uphill than on a flat surface).


• your weight

Walking 40-45 minutes at a time, we will begin to burn the deposited fat 20-25 minutes after starting the walk. Walking at a moderate pace for 30 – 60 minutes not only burns stored fat but also builds muscle that increases your metabolism.

A study by the London School of Economics ensures that the benefits of the walking increase in the case of women over 50 years of age.

You can determine your actual calorie intake using a calorie calculator.

Walking prevents obesity and cellulite deposits.

A brisk, short walk several times a day manages to have the same effect as an aerobic gym session in maintaining body weight because it balances the metabolism.


7. Increase your energy.

Going for a walk when you’re tired can be a more effective boost than having a cup of coffee.

Walking increases the flow of oxygen in the body. It can also increase cortisol, epinephrine, and norepinephrine levels. These are the hormones that help raise energy levels.

8. Helps to take less medication.

Just by walking for half an hour, people with depression manage to improve their mood. Walking for 30 minutes reduces negative thoughts, anger, tension, and fatigue. Other studies have found that exercise favors the results of antidepressant medications.

Walking can also provide benefits for people with arthritis, such as reducing pain. And walking 5 to 6 miles a week can also help prevent arthritis.


9. May improve circulation.

Performing exercises where we work our lower extremities will improve the circulation of our body. In this way, you can prevent the appearance of varicose veins and keep all the organs of your body in good condition.


10. Tones legs, buttocks, and abs.

A brisk walk can help strengthen and shape your legs, giving definition to your calves, quads, and hamstrings and lifting your glutes.

Now, if you pay attention to your posture while walking, you can also tone your abs and gradually reduce your waistline.

11. Benefits of walking for bones and joints

By walking daily, we are stimulating and strengthening the bones, increasing bone density.

Walking can help protect your joints, including your knees and hips. This is because it helps lubricate and strengthen the muscles that support the joints.

You can also alternate walking with other cross-training activities like cycling or jogging. You can also perform resistance exercises like squats or leg curls to further tone and strengthen your muscles.

12. Lengthen your life.

Walking at a faster pace could lengthen your life. One study found that walking at a medium pace compared to a slow pace led to a 20% reduced risk of overall death.


However, walking at a fast pace (at least 6 km per hour) reduced the risk by 24%. The study looked at the association of walking at a faster pace with factors such as overall causes of death, cardiovascular disease, and death from cancer.

13. Benefits of walking for breast cancer

Women who walk regularly after being diagnosed with breast cancer have a 45 percent greater chance of survival than those who are inactive, according to a study published in the Journal of Clinical Oncology.

The Yale University researchers who led the study also found that those who exercised in the year before they were diagnosed had a 30 percent better chance of survival.

14. Benefits of walking for immunity

Walking can reduce the risk of getting a cold or the flu.

One study followed 1,000 adults during the flu season. Those who walked at a moderate pace between 30 and 45 minutes a day had 43% fewer sick days and fewer upper respiratory tract infections overall.

Their symptoms also lessened if they got sick. This was compared to adults in the study who were sedentary.


Try walking daily to experience these benefits. If you live in a cold climate, you can try walking on a treadmill or indoors.

15. Benefits of walking for heart

Walking at least 30 minutes, five days a week can reduce the risk of coronary heart disease by about 19%. And the risk can be further reduced by increasing the duration or distance walked per day.

16. Improves stress.

It is normal that after an intense day of work, our mood is bad or that we have a lot of tension.

A walk is a solution for this, because it relaxes, clears the mind, reduces stress, and even causes us to cure insomnia because it is a more natural exercise, in which so much energy should not be given.

17. Improve your mood.

Walking can help your mental health. Studies show that it can help reduce anxiety, depression, and negative mood. It can also boost self-esteem and reduce symptoms of social isolation.

To experience these benefits, try doing 30 minutes of brisk walking or another moderate-intensity exercise three days a week. You can also break it up into three 10-minute walks.


18. Benefits of walking for brain

Cognitive function is improved with a daily walk.

In particular, the elderly reduce the risk of complications in the cerebral vessels, reducing the chances of senile dementia among other diseases.

In general,  it improves concentration and reduces the possibility of having memory problems in the future.

Safety while you walk.

To ensure your safety when walking, follow these tips:

• Walk through the areas intended for pedestrians.

• Find well-lit areas if possible.


• If you walk at night or early in the morning, wear a vest or reflective light so cars can see you.

• Wear sturdy shoes with good protection.

• Wear comfortable clothes.

• Drink plenty of water before and after your hike to stay hydrated.

• Wear sunscreen to prevent sunburn, even on cloudy days.

Always remember to consult with a professional or your doctor before changing any routine in your daily life.


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