What if we tell you that losing weight, maintaining a healthy state of mind, and reducing the risks of chronic diseases is so easy that even a toddler can do it! All you have to do is put on your walking shoes and head out for a walk in nature. Experts suggest that brisk walking for 30 minutes at a moderate speed every day has incredible health benefits.
It is considered one of the simplest yet highly effective forms of exercise that everyone can perform regardless of age, sex, weight, activity level, etc. If you are a beginner, start by walking at a slow pace for at least 30 minutes, slowly increase the speed up to 3mph and walk your way towards a healthier version of yourself!
Seven excellent benefits of introducing brisk walking in your routine
- Burns calories and helps you lose weight
If you’ve put on some extra kilos during the holidays or by living a sedentary lifestyle due to your desk job, there is no need to invest in an exclusive gym membership to lose that weight. You can lose it with brisk walking.
Experts recommend that walking at a moderate pace can help you burn calories faster and maintain a healthy weight all year long. For people experiencing conditions like obesity or excessive weight gain, experts recommend combining half an hour of a brisk walk with dietary changes and high-intensity work-outs.
It helps preserve lean muscles
Following rigorous diets and cutting down calories can often lead to muscle loss in addition to fat loss, which can prove to be counterproductive as muscles are more metabolically active than fat. Exercises, including walking, can help counter this effect by preserving muscle mass when you lose weight.
Besides maintaining a vitamin and mineral-rich diet, your body also requires physical activity to enhance your immune system. Regular physical activity helps in T cells’ generation, the cells responsible for protecting you against infections.
By creating more T cells, brisk walking supports the body in fighting against harmful cells and strengthening your overall immunity. A few studies have concluded that fast walkers are less likely to catch infections, and even when they do, their body’s impact is less adverse.
Reduces the risk of chronic diseases
Forming a habit of regular brisk walking can provide you protection against several chronic diseases. Brisk walking for at least 15 minutes after every meal has many advantages such as improved digestion, proper blood circulation, maintaining blood sugar level, improved heart strength, etc.
Hence, experts recommend it as a preventive measure against several health risks such as heart risks, Cholesterol, Type 2 Diabetes, and Blood pressure.
Alleviates joint pain
We understand that joint pain can be debilitating, and working out is the last thing you would want to do when experiencing joint pain.
Studies have shown that taking a brisk walk increases the blood flow to the tight areas and helps you recover faster. It has been observed that older adults who walk daily have a better range of motion and mobility than those who live a sedentary life.
Reduces stress and anxiety
Apart from improving your physical health, brisk walking also contributes to enhancing your mental health and wellness.
Like every other form of exercise, brisk walking releases endorphins and other chemicals that reduce stress and anxiety. To gain maximum benefits, we recommend walking in a park; the fresh air will help you relax, and the physical activity will give you an emotional boost.
Lastly, it helps you sleep better!
If you perform light to moderate intensity exercises regularly, you’ll be able to sleep better at night. Physical activity boosts the effects of melatonin, the sleep hormone, and releases hormones that can reduce pain and stress, that keep you awake at night!.
When you have a long day ahead and can’t sleep, the best solution is to put on a pair of sturdy shoes and head out for a long, calming walk.