Out of the many physical activities recommended for a healthier lifestyle, morning walking still shines at the top of the list. Many people find heavy workouts and jogging challenging, and some even lack the desire to do so. A quick and efficient alternative to this is a morning stroll. You don’t need to go to the gym or hire a personal trainer. No gear or equipment is needed for morning walks. All you need is a good pair of walking shoes and a nearby open area, such as a park or walking trail. Daily morning walking schedules can help you more than just lose weight; you can take care of many health issues related to your heart, joints, mental health, lung capacity, immune system, and body strength. As a bonus, exercising on a daily basis also makes your skin shine. Let’s understand the importance of walking everyday.
Importance of Walking Everyday
What’s not going to like about walking? It’s free of charge. It’s easy to do, and on the joints, it’s easy. And there is no doubt that walking is good for you and there are many importance of walking everyday. Research by the University of Tennessee showed that women who walked had less body fat than those who did not walk. It also reduces the risk of blood clots, as the calf functions as a venous pump, by contracting and circulating blood from the legs and legs back to the heart, reducing the load on the heart. Besides being an easy aerobic exercise, walking is beneficial for you in several other respects. Now, let us explore the importance of walking everyday.
1. Burn calories
Walking will help you burn your calories. Burning calories will help you maintain or lose weight. Your real calorie burn will depend on a variety of factors, including:
- walking speed
- distance covered
- terrain (you’ll burn more calories walking uphill than you’ll burn on a flat surface)
- your weight
You can calculate your real calorie burn using a calorie calculator.
2. Strengthen the heart
Walking at least 30 minutes a day, five days a week, will reduce the risk of coronary heart disease by around 19 per cent. And your risk can decrease even further if you increase the length or distance you walk on a daily basis.
3. Can help lower your blood sugar
After a short stroll, the blood sugar can be decreased. A small study showed that, three times a day on a 15-minute walk (after breakfast, dinner and luncheon), blood sugar levels increased more than a 45-minute walk during the day. However, more study is needed to validate the results. Consider having a daily part of your routine after meal. It can also motivate you to practise all day long.
4. Eases joint pain
Walking will help strengthen your joints, including your knees and hips. This is because it helps to lubricate and reinforce the muscles that protect the joints. Walking can also offer benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week can also help prevent arthritis.
5. Boosts the immune system
Walking will reduce the risk of catching a cold or a flu. One research monitored 1,000 adults in the flu season. Those who walked at a reasonable pace for 30 to 45 minutes a day had 43 per cent fewer sick days and fewer upper respiratory infections overall. Their symptoms have also been decreased if they get sick. This was compared to adults who were sedentary in the sample. Try to get on a daily walk to enjoy these benefits. If you live in a cold environment, you can try walking on a treadmill or around an indoor mall.
6. Boosts the energy
Going for a walk when you’re exhausted can be a more powerful energy boost than getting a cup of coffee. Walking increases the transfer of oxygen into the body. It can also raise the levels of cortisol, epinephrine and norepinephrine. These are the hormones that tend to increase energy levels.
7. Improves your mood
Walking will help you with your mental wellbeing. Studies suggest that it can help to alleviate anxiety, depression, and depressive mood. It may also improve self-esteem and reduce the symptoms of social withdrawal. To experience these benefits, strive for 30 minutes of walking or other exercise of moderate intensity three days a week. You can break it up in three 10-minute walks, too.
8. Longer life
Walking at a faster pace could make your life longer. Researchers found that walking at an average speed compared to slow pace resulted in a 20% reduction in the overall risk of death. But walking quickly (at least 4 miles per hour) decreased the danger by 24 per cent. The research looked at the correlation of walking at a quicker speed with factors such as total causes of death, cardiovascular disease and cancer death.
9. Tone your legs
Walking will strengthen the muscles in your legs. To build up more power, walk in a hilly area or on a tilting treadmill. Or search for routes with stairs. You may also trade off walking with other cross-training sports, such as cycling or jogging. You should also do resistance exercises such as squats, lungs, and leg curls to help tone and strengthen the leg muscles.
10. Creative thinking
Walking will help you clear your mind and help you think creatively. A research that included four studies compared people trying to think about new ideas when they were walking or sitting. Researchers found that participants did better while walking, particularly while walking outdoors. The researchers concluded that walking opens up a free flow of ideas and is an easy way to improve creativity and exercise at the same time. Try to start a walking meeting with your colleagues next time you’re stuck with a job problem.
How to Stay Safe while Walking?
Many of you might have already known the Importance of Walking Everyday. But due to risk factors, you might give it a second thought. Risks can involve accidents, dizziness, sunburns, heat strokes, etc. But all these can easily be avoided. Here are a few tips on how to stay safe while walking
- Walk in areas designated for pedestrians. Look for well-lit areas if possible
- If you walk in the evening or early morning hours, wear a reflective vest or light so cars can see you
- Wear sturdy shoes with good heel and arch support
- Wear loose, comfortable clothing
- Drink plenty of water before and after your walk to stay hydrated
- Wear sunscreen to prevent sunburn, even on cloudy days
How to start walking everyday?
A lot of you might want to start walking everyday, but feel you do not have enough time for the same. But you should fit this in your routine. You can wake up early in the morning to go for a walk, or in the evenings. Choose a route near your home or find a scenic place. You can also take a friend or family member along with you for company. To add walking into your daily routine, here are some tips.
- If you commute, get off your bus or train one stop early and walk the rest of the way to work
- Park farther away from your office than usual and walk to and from your car
- Consider walking instead of driving when you run errands. You can complete your tasks and fit in exercise at the same time
Walking will perform the recommended daily exercise for people of all ages and fitness levels. Consider having a pedometer or other exercise tracker to keep track of your everyday routine. Here are some of them to try out. Choose a walking path and a regular action target that is suitable for your age and fitness level. Heat and cool down before you walk to avoid injury. Always talk to your doctor before beginning a new workout regimen.
We hope this essay on Importance of Walking Everyday has motivated you. You can find more such information on health education on our website. Send this article to friends and family and let them know the benefits of walking everyday. Let us know your thoughts in the comment section below. For more information on the same or similar topics, ask us down below. We will provide all the required information to you at the earliest. If you have liked the content of this article, connect with us on our Facebook page.