{"id":3178,"date":"2019-01-24T04:02:33","date_gmt":"2019-01-24T04:02:33","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3178"},"modified":"2021-03-23T19:53:16","modified_gmt":"2021-03-23T19:53:16","slug":"20-shocking-benefits-of-walking-regularly","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-shocking-benefits-of-walking-regularly\/","title":{"rendered":"20 Shocking Benefits of Walking Regularly"},"content":{"rendered":"\n
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If you\u2019re suffering from obesity, depression, stress, heart problems, or joint pain, you should try walking more as it may be the solution to all your health issues. The Medicine and Science in Sports and Exercise journal stated that walking can reduce the risk of developing various chronic diseases. <\/p>\n\n\n\n

Furthermore, most physicians favor walking for exercise over-running due to the fact that it is a low-impact exercise thus making it far less punishing on the joints and heart. Walking yields various health benefits regardless of how old or fit someone might be. It can also reduce the odds of developing various diseases and extend your lifespan. <\/p>\n\n\n\n

Walking is one exercise that won\u2019t cost you anything beyond time seeing as it requires no equipment and can be performed regardless of where you might be in any given moment. Here are eight of the best benefits that you can reap just by walking more.<\/p>\n\n\n\n

1. Improves Heart Health
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Walking can help you make your heart healthier. Some scientists in Ireland have said that the best exercise <\/a>is walking for those who are sedentary. This is especially true for adults. They reported that walking will significantly reduce the odds of developing cardiovascular diseases. <\/p>\n\n\n\n

Another study that was published in the Journal of American Geriatrics Society stated that both women and men that were aged 65 years or more would be at lower risk for cardiovascular disease if they walk for no less than four hours each week. If you want to ward off any heart diseases and even the possibility of a stroke, be sure to get four hours or more of walking time in any given week. <\/p>\n\n\n\n

Heart diseases can be very expensive to treat, not to mention deadly. Heart attacks are a top cause of death all around the world, so if you can add a decade or two to your life just by walking more, you\u2019d have to be insane to not do it.<\/p>\n\n\n\n\n\n\n\n

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2. Aids Weight Loss
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Walking can help you lose weight and is overall a great exercise for your whole body. American researchers conducted a study wherein patients who were obese were instructed to walk together in what is known as a walking bus. They were instructed to walk together to get to their respective destinations across the city rather than driving. <\/p>\n\n\n\n

After only eight weeks, over half of the participants lost weight <\/a>\u2014 averaging out at five pounds per person. With such promising results, it could be a good idea to give your car a rest and walk to any nearby destinations. Not only will you lose weight, but you\u2019ll also save money on the gas that you would have otherwise consumed by driving to your destinations. <\/p>\n\n\n\n

Usually, when something can both make you healthier and save you money, going for it is a no-brainer. The bottom line is that walking will lighten your results on the scale and keep your wallet full.<\/p>\n\n\n\n\n\n\n\n

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3. Regulates Blood Pressure
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Many people suffer from hypertension<\/a>, the official term for constantly above-average blood pressures. Some researchers in Japan, specifically the Wakayama Medical College did an experiment on people who had mild cases of hypertension.<\/p>\n\n\n\n

83 of their participants were instructed to walk at least 10,000 steps each day for a period of 12 weeks. After the 12-week period, the participants who walked the 10,000 steps displayed significantly reduced blood pressure levels as well as a clear increase in stamina. The results show that taking the first step in a 10,000-step journey could help those who suffer from hypertension and reduce the risk of developing more significant diseases down the road. <\/p>\n\n\n\n

If you aren\u2019t able to walk 10,000 steps each and every day, be sure to walk for no less than an hour each day to ensure that your blood pressure stays at a normal level and doesn\u2019t get dangerously high which could lead to a stroke.<\/p>\n\n\n\n\n\n\n\n

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4. Fights Cancer
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Cancer<\/a> is one of the most miserable killers. The worst part about the disease is that it kills its victims off slowly, leaving them to suffer for months or even years before finally being at peace when they pass on. Sure, there have been cancer survivors, but the number of casualties resulting from cancer is far higher than the number of those who have beat it. <\/p>\n\n\n\n

Sedentary lifestyles can be a major risk factor for developing cancer. Scientists already confirmed that walking more often and in greater distances is a great way to lose weight, and losing weight is an effective way to lower the odds of developing cancer. <\/p>\n\n\n\n

Walking has also been useful for people who are currently undergoing treatment for cancer as it alleviates some of the side effects caused by chemotherapy. Another study showed that walking is especially effective at lowering the odds of developing breast cancer.<\/p>\n\n\n\n\n\n\n\n

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5. Improves Circulation
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It might sound ridiculous, but walking more can actually make you smarter. We swear we aren\u2019t messing with you, and if you walked more, you\u2019d be smart enough to know that. Walking increases the supply of glucose and oxygen to the brain allowing it to function at optimal efficiency. <\/p>\n\n\n\n

It has also been able to lower the LDL cholesterol levels in your body \u2014 a type of cholesterol <\/a>that can clog your arteries and increase the odds of having a stroke. Through the reduction of these LDL levels, walking improves the blood circulation in your body which in turn helps your cells and brain function properly \u2014 making you smarter. <\/p>\n\n\n\n

It\u2019s a bit of a catch-22 since to be more intelligent by walking you\u2019d need to be smart enough to make the decision to walk more often in the first place. We\u2019re confident that you can break the loop and reap the benefits though.<\/p>\n\n\n\n\n\n\n\n

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6. Reduces Risk Of Diabetes
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Diabetes<\/a> is a disease that tortures over 20 million Americans. An increased volume of sedentary lifestyles in American culture has no doubt played a role in this massive increase in cases. Diabetes is an autoimmune disease that could lead to gangrene, blindness, and death. <\/p>\n\n\n\n

Doctors recommend that everyone gets at least 5,000 steps each and every day \u2014 specifying that at least 3,000 of the 5,000 steps should be at the pace equivalent to a brisk walk. Doctors have said that getting the recommended amount of steps or even exceeding it can help people manage their diabetes and reduce the severity of their symptoms. <\/p>\n\n\n\n

Walking can prevent diabetes for healthy people and slow the progression of the disease for those who already have it. Walking daily regulates the glucose levels in your blood which can help you lower the odds of developing Type 2 diabetes throughout the course of your life.<\/p>\n\n\n\n\n\n\n\n

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7. Strengthens Bones
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As you age<\/a>, your bones become weaker. Luckily, you can strengthen your bones to ensure that they maintain their current condition if you walk more frequently. The low-impact exercise that you get when you walk will ensure that your bones retain their healthy density even as you age. If you retain your bone density, you\u2019ll significantly lower the odds of developing osteoporosis in your old age. <\/p>\n\n\n\n

Fractures and other bone-related injuries will also decrease in frequency if you retain your bone density through regularly walking during both your youth and your golden years. Seeing as bones serve as the framework of the human body, healthier and stronger bones can increase stamina, improve balance, and give you good posture. <\/p>\n\n\n\n

Regularly walking can also decrease your chances of developing arthritis at any given point in your life. To summarize, your bones serve an important purpose in your body, many important purposes in fact, so it is your responsibility as the owner of your body to maintain their health by walking regularly instead of driving everywhere.<\/p>\n\n\n\n\n\n\n\n

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8. Boosts Immune Function
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The immune system<\/a> is an important part of your body and protects you from any invasive pathogens that might want to put your health at risk. If your body were a country, the immune system would be your defense department. <\/p>\n\n\n\n

Infections, diseases, and death can all be postponed if you have a healthy immune system. Walking for at least half an hour a day can strengthen your immune cells. The T-cells, B-cells, and natural killer cells are all important parts of your immune system, and walking regularly can increase the numbers and health of these cells. <\/p>\n\n\n\n

It can also help your body heal quicker due to the fact that it hastens the release of WBCs. Walking can strengthen your defensive capabilities against pathogenic invaders, speed up the healing of wounds, and prevent potentially life-ending diseases. With all the health benefits that walking offers, you\u2019d have to be a fool to not walk more often.<\/p>\n\n\n\n\n\n\n\n

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9. Build Muscle Strength<\/h3>\n\n\n\n

Do you spend all day sitting in a chair in your office? It might be a wise idea to take a walk on your lunch break. Sitting for prolonged periods results in a shortening of the tendons <\/a>in the hips, resulting in hip and posture issues.<\/p>\n\n\n\n

People who live a sedentary lifestyle, void of any exercise, experience \u201cmuscle atrophy.” This process leads to a state where muscle strength and suppleness declines due to lack of activity. It\u2019s for this reason that people who rarely exercise, feel very stiff and sore the next day. <\/p>\n\n\n\n

Taking a walk shakes your body out of this wasting state. As your legs move, it uses all the muscles in the legs, as well as the glutes, back, core and upper body.<\/p>\n\n\n\n

Regular walking combined with a healthy diet dramatically increases muscle mass and strength. As the power builds in your legs, you\u2019ll be able to walk farther and faster every week. Keep a diary of your walking activity and take note of how you feel each day and the improvements you make.
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10. Aids Digestion<\/h3>\n\n\n\n

People who are suffering from digestive disorders will gain great benefit from taking regular walks. After eating, our natural inclination is to sit down and rest after satisfying our hunger. However, you\u2019ll probably get better digestive benefits if you decide to take a walk instead. Many people make the mistake of overeating food in their meals. When the digestive system reaches its maximum capacity, it draws large quantities of blood to assist with digestion. <\/p>\n\n\n\n

This effect after eating a heavy meal will leave you feeling lethargic<\/a>. Try eating smaller portions throughout the day and take a walk after your meal to improve digestion. When you eat a light dinner, your GI tract doesn\u2019t require the same quantity of blood to assist digestion, like it would after eating a heavy meal. Therefore, your gut should feel much lighter, and you\u2019ll be able to take a walk around the block without developing a cramp.
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11. Prevent Cognitive Disorders<\/h3>\n\n\n\n

As we age, we run the risk of developing hereditary cognitive conditions that affect our mental health. Dementia <\/a>is an adverse health disorder where affected individuals begin to lose their cognitive abilities, such as memory. The most common form of dementia that affects Americans is Alzheimer\u2019s disease. This hereditary condition slowly erodes cognitive capabilities, leaving the affected individual a shell of their former self.<\/p>\n\n\n\n

Demetria affects more than 5.7-million Americans, with the majority of patients being over the age of 65-years old. Studies show that eating a nutritious diet and exercising every day postpones the onset and development of Alzheimer\u2019s disease. Research also shows that patients who walk frequently, feel more confident in themselves, and are less reliant on others.<\/p>\n\n\n\n

Some people who are suffering from dementia may need assisted walking therapy to ensure that they don\u2019t wander off on their walk. While it\u2019s by no means a cure for dementia, walking can significantly improve the quality of life for people who are living with cognitive disorders.<\/p>\n\n\n\n\n\n\n\n

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12. Increase Cardiovascular Capacity<\/h3>\n\n\n\n

The first time you decide to put rubber to the road and take a walk, you\u2019ll become quickly aware of your level of fitness. Most people are shocked to find that they\u2019re out of breath after a fast-paced walk around the block. Some others may notice they develop cramps or have stiff hamstrings, quadriceps, and glutes the following morning.<\/p>\n\n\n\n

Walking is a surprisingly effective form of exercise<\/a>, it elevates heart rate, improves circulation, and helps your mind connect with your body. Most people will get some benefit from taking a walk, but if you want to change your health, then you\u2019ll need to make it a daily activity. <\/p>\n\n\n\n

You\u2019ll notice your fitness increasing every week. While you may have struggled to make it around the block on your first walk, by the end of the first week, you\u2019ll feel like extending your route, because your fitness improves. The body adjusts itself to the physical demands you place on it, and this improvement is partially due to an increase in cardiovascular capacity.
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13. Slow the Aging Process<\/h3>\n\n\n\n

We can\u2019t escape the aging process, but research suggests that we can slow it down. As we age, our body experiences a reduction in protein synthesis. This reduction leads to the development of the signs of aging, such as wrinkles.<\/p>\n\n\n\n

Have you ever noticed a senior who looks decades younger than their age? This phenomenon occurs due to changes in the telomerase enzyme responsible for slowing the signs of aging. Studies suggest that physical activity may activate this enzyme, slowing the aging process in adults and seniors that exercise regularly. The telomerase enzyme <\/a>is partially responsible for maintaining the integrity of DNA as well. Therefore, everything you can do to increase the activity of this enzyme will benefit you in the aging process.<\/p>\n\n\n\n

Start walking today, and you can expect an increase in circulation that improves the flow of oxygen throughout the body, enhancing longevity. Stay youthful and go for a walk.
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14. Reduce Stress Levels
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We live in a busy world. Living up to the responsibilities of work, spending time with the family, and keeping up with social commitments takes up plenty of time during the week. As a result of a busy lifestyle, we experience a stress response that lets us know when our body is running on fumes and needs a break.<\/p>\n\n\n\n

When we fail to pay attention to our natural stress response, it results in burnout. People in this physical and mental state are prone to developing all sorts of adverse health disorders, such as adrenal fatigue. People who are living with this autoimmune disorder, experience an imbalance in the production of the stress hormone; cortisol <\/a>– responsible for the “fight-or-flight” response. As a result of the overproduction of cortisol, the affected individual feels exhausted, but can\u2019t get to sleep \u2013 spending their evening tossing and turning in bed. Going for a walk relieves tension and stress built up during the day.
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15. Enhance and Improve Mood<\/h3>\n\n\n\n

Anxiety <\/a>affects more than 40-million Americans. Symptoms of this disorder include an increase in heart rate, and respiration similar to what people experience during the early stages of a heart attack. However, anxiety rarely leads to cardiovascular events if treated in time. However, walking reduces stress and anxiety, relieving mental and physical tension.<\/p>\n\n\n\n

Some people may find that they have issues with controlling their mood. They may wake up feeling fine in the morning, but be a hysterical mess by the middle of the day \u2013 for no apparent reason. Hormone imbalances in estrogen and progesterone are usually to blame for wild mood swings. Exercise is an excellent way to improve and stabilize your mood. <\/p>\n\n\n\n

When we walk, our brain releases dopamine and norepinephrine, two potent neurotransmitters responsible for giving us that feel-good feeling after we workout. If you\u2019re feeling low and depressed, take a walk, it will help to cheer you up and return you to a healthy state of mind.
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16. Enhance Memory<\/h3>\n\n\n\n

Research suggests that exercise has links to cognitive health. People who choose to live a sedentary lifestyle can experience a reduction in the size of the hippocampus. This region of the brain <\/a>is responsible for memory. Conversely, people who exercise regularly experience an increase in the size of the hippocampus. <\/p>\n\n\n\n

The study also shows that exercise improves circulation, sending more oxygenated blood to the brain, improving your cognitive ability. When we exercise, our heart rate increases, pushing more blood around the body to satisfy the demand for fuel by our muscles.<\/p>\n\n\n\n

This research means that if you want to keep your mind sharp and healthy, its best to get some form of exercise each day. Walking is the ideal way to take advantage of this mental benefit. Going for a walk once or twice a day improves memory recall, and you won\u2019t have to worry about where you left your car keys anymore.
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17. Save on Medical Costs<\/h3>\n\n\n\n

It\u2019s challenging to save in today\u2019s economy. Not only do we have shrinking middle-class incomes, but our expenses are higher than at any point in the history of the nation. A significant portion of our salary now goes to healthcare, and many Americans fall short of their coverage, requiring them to pay certain expenses out-of-pocket.<\/p>\n\n\n\n

Chronic health conditions like diabetes<\/a>, Alzheimer\u2019s disease, and cardiovascular issues cost Americans thousands of dollars throughout their lifetime in hospital bills, medication, and therapy. Leading a healthy lifestyle saves you money because you don\u2019t have to worry about additional health costs that bleed your bank account dry.<\/p>\n\n\n\n

Going for a walk improves your health, reducing your chances of developing the chronic disease while saving your thousands on medical bills and medications throughout your life. Start your journey to good health today, and get out for a walk in the sunshine and enjoy the fresh air in your county, town, or city.
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18. Improve Your Sleep<\/h3>\n\n\n\n

We\u2019ve all experienced a hard day at work that leaves us feeling mentally and physically drained. Let us ask you a question, how did you sleep that night? The chances are that you fell asleep as soon as your head hit the pillow. <\/p>\n\n\n\n

Being exhausted can be both a good and a bad thing. It\u2019s okay to wear yourself out from time to time to increase your body\u2019s stamina <\/a>and endurance for dealing with activities and tasks. However, do it too often, and you\u2019ll end up burning yourself out if you don\u2019t allow your body to recover. How many times have you tried to fall asleep at night, only to toss and turn as sleep escapes your grasp? <\/p>\n\n\n\n

Exercising increases energy expenditure, burning calories, vitamins and minerals as we walk around the block. Walking relieves tension and stress associated with the development of sleep disorders like insomnia as well. If you feel like you have too much energy in the evening, get out on the street for a walk to prepare yourself for bedtime.
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19. Improve Productivity<\/h3>\n\n\n\n

Exercise can improve your performance at work as well. Taking a walk every day increases your energy levels, allowing you to work harder for longer. Exercising clears our brain of accumulated toxins that build up throughout the day. As a result, you\u2019ll find your thoughts are fast, and you think clearly, allowing you to achieve more at the office.<\/p>\n\n\n\n

Walking stimulates neurotransmitter <\/a>function, keeping your mind sharp while allowing you to deal with more pressure and stress than you would if you didn\u2019t exercise. As you increase your walking activity, you\u2019ll notice a steady increase in levels of energy throughout the day. Walking enhances circulation, and you\u2019ll see that you feel less fatigued than you usually would, allowing you to put more time in on those projects you\u2019ve meant to finalize.<\/p>\n\n\n\n

Your boss may be surprised at your sudden improvement and offer you a promotion \u2013 wouldn\u2019t that make it worthwhile to start walking?
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20. Meet New People<\/h3>\n\n\n\n

If you\u2019ve transferred to a new town, then walking is a great way to expand your social circle and meet new friends. Sign up with a walking club and make the most out of your new activity. You\u2019ll meet like-minded people that also place importance on the same values as you.<\/p>\n\n\n\n

Starting walking by yourself is a challenge that many people fail to maintain. However, if you\u2019re part of a running or walking club, the other members will motivate and inspire you to stick with your new goal of becoming physically and mentally fit. Other people will hold you accountable for your actions, giving you additional motivation to stick to your commitment.<\/p>\n\n\n\n

When you\u2019re walking, your heart rate<\/a> averages between 90 to 125 beats per minute. Therefore, you can chat as you walk, without affecting your athletic performance. Take the opportunity to talk to other members in your club and develop new relationships with other people that create a positive impression on your body and mind.
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