While building a healthy lifestyle an important habit for anyone would be to exercise or to walk a mile. Morning walk gives you energy for the rest of the day. One of the prominent benefits of morning walks is that it can help to reduce high blood pressure and high cholesterol. It is also beneficial for losing weight. Just 30 minutes a day delivers multiple benefits, including reducing the risk of coronary heart disease and maintain sugar levels, maintain body weight and reducing the risk of obesity and many more.
1. Improves Heart Health
Walking helps improve heart health. It is a form of aerobic exercise and is one of the easiest ways to increase your physical activity and improve your health. If you walk for an average of 30 minutes or more a day can lower the risk of heart disease. It’s not just your heart and muscles that benefit from walking.
The cardiovascular benefits of walking are biologically plausible; like other forms of regular moderate exercise, walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation and mental stress.
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2. Help You Lose Weight
Regular walking offers many potential health benefits, including weight loss. Walking can lead to weight loss because exercise burns calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.
3. Reduce Stress
The more people walk each day, the more energetic they feel and the better their mood. Walking can help reduce stress levels by improving circulation, which in turn, provides nutrients and oxygen to the cells. Walking and exercise, in general, produce endorphins in the body. Endorphins are the “feel good” chemicals your brain produces. Endorphins act as a natural painkiller and also help improve your ability to sleep.
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4. Reduce Risk of Diabetes
Walking can help prevent diabetes or reduce its severity. Research studies have shown that walking can be beneficial in bringing down blood glucose and therefore improving diabetes control. Walking briskly for 30 minutes daily reduces the risk of developing Type 2 diabetes by 30 percent.
5. Tone Muscle and Strengthen Bone Structure
For joints to work at their best, you need to keep them moving. Regular walking gives knee joints a workout, increases your muscle strength and can keep your bones strong, giving definition to calves, quads, hamstrings and lifting your glutes.
Walking not only stimulates and strengthens bones, increases their density and helps maintain healthy joints, it can also fend off conditions such as arthritis and help prevent or alleviate back pain.
6. Improve Sleep
Sleep helps our body repair the organ systems including our muscles, immune system and other hormones. Single bout of moderate exercise, like walking, helps adults with chronic insomnia fall asleep faster and sleep longer.
7. Improve Breathing
When walking and exercising, your breathing rate increases, causing oxygen to travel faster through the bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.
According to the National Heart Lung and Blood Institute, regular, brisk 30 minute walks increase lung capacity. This also strengthens the lungs. With increased lung capacity, you will breathe easier and your lungs will stay healthier longer.
8. Improve Memory
Walk every day to give your memory power a boost. Ten minutes of mild exercise or walking can immediately alter how certain parts of the brain communicate and coordinate with one another and improve memory function. It helps you get fitter and means your body gets better at using oxygen, so you find it easier to be more active and tire less quickly. Getting active releases feel – good hormones known as endorphins into the bloodstream and getting that natural high reduces stress and anxiety and ultimately helps to build self – esteem.
9. Improve Your Posture
Posture is the first step for walking comfort and energy. Good walking posture allows you to take full breaths, engage your core muscles, and use your leg and buttock muscles for a natural walking stride.
By paying just a little attention to your posture as you walk, you can help tone your abs and reduce your waistline. Concentrate on straightening your spine to create space between your ears and shoulders, relax your shoulders and pull in your stomach and pelvic floor. This helps your shoulders naturally rotate and works the abdominal muscles. And swinging your arms faster not only increases your speed but also tones your arms, shoulders and upper back.
10. Eases Joint Pain
Walking is the best way to begin the transition from inactivity to activity – even if you have arthritis in a weight – bearing joint like your knee or hip.
Walking protects your joints by lubricating them and strengthening the surrounding muscles that support them. Several studies also have shown that walking eases arthritis – related pain and if you walk enough, it might prevent arthritis from forming in the first place.
Walking is inexpensive, safe, easy and a great way to get the physical activity needed to obtain health benefits. Integrating regular walking into your routine can help decrease the risk of many chronic diseases, improve your cholesterol, lower your blood pressure, improve your sleep and increase your energy.