It is well known that regular moderate physical exercises can prevent and reduce the severity of several serious diseases including cardio-vascular diseases, cancer, diabetes, obesity, etc. At the same time, physical activities always improve your mood and mobility. Walking 30 minutes per day have several health benefits.
Today we will discuss walking – the form of physical exercise which can be considered as moderate and can be recommended almost to everyone.
For best health benefits most experts recommend regular daily 30 minute physical exercises. Health benefits include balanced body composition (increased muscle-to-fat ratio) and strong immune system which can fight several dangerous diseases.
It is important to make 30 minutes walk a part of your daily lifestyle. Combined with healthy food it could be healthy lifestyle. If you want to intensify your walk, you can consider walking around hills or climbing stairs.
Modern people use cars almost for all activities including shopping, schooling, dancing classes or even sport activities. It is important for your health to walk every day regularly even for simple things like for small shopping, walking to school or university, having walking lunch in the park and avoiding elevators when it is possible.
“Walking is man’s best medicine”
Hippocrates of Cos, Greek physician, 460-377BC
Walking 30 minutes health benefits
Walking and mood
Many women in stress and bad mood drink a glass of wine or eat a lot of chocolate calling it “anti bad mood strategy” but this strategy is very caloric. Walking 30 minutes in the part or at the beach or any place with friends is a zero-calorie strategy with the same benefits. Good company during walk also can boost your mood. According to recent studies, regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility – all you need for good mood. Some experts noted that walking 30 minutes per day could work as antidepressants, releasing “happy hormones” endorphins while reducing stress and anxiety.
Keep walking 30 minutes per day and increase your chances to be healthy and happy.
Walking and Vitamin D
Vitamin d is crucial for our health and walking boosts vitamin D and fight with vitamin D deficiency, affecting our bone health and immune systems. Walking 30 minutes per day is the perfect way to relax and get vitamin D.
According to “Anticancer Research” women with breast cancer who have high levels of vitamin D in their blood are twice as likely to survive the disease as women with low levels of this nutrient. Scientists estimated that a serum level of 50 ng/ml is associated with 50 percent lower risk of breast cancer.
Walking strengthen your heart
Regular walking can strengthen heart functions. Health experts say “Reduce your risk of heart disease and stroke by walking regularly”. Walking is considered as a great cardio exercise, lowering levels of “bad cholesterol” (LDL) while increasing levels of “good cholesterol” (HDL). At the same time, daily 30-minute walk can prevent and control the high blood pressure.
Walking reduce risks of chronic diseases
Walking 30 minutes
Regular walking can reduce risk of type 2 diabetes by 60%, colon cancer by 20%, breast cancer by 50% and uterine sarcoma by 20%.
It was noted that regular daily walk can reduce chronic cardio-vascular diseases by 30%.
Walking and breast cancer
Active women and women who exercise are less likely to have breast cancer recurrence. Regular 30-minutes walking can not only prevent breast cancer but also help to survive it. You need just 30-40 minutes of any sport 3-4 times a week or one hour walk 2-3 times a week or moderate exercise at least 3-5 hours per week.
Walking and weight control
According to fitness experts, walking helps you lose weight. You can lose about 90-100 calories just by walking 30 minutes. If you speed your walk or create obstacles during walk, you even can burn more calories. If walking can become daily habit and routine, every day you will lose needed calories. It is happening because regular walking can help improve your body’s response to insulin, which can help reduce belly fat. Regular walking can also increase your metabolic rate by burning extra calories and by preventing muscle loss.
Walking and brain functions
Education is important for brain development but walking also useful for brain functions. It was noted that regular walking can prevent dementia (memory disorder). According to scientists, regular walking can not only improve brain functions but also can increase brain creativity.
Walking and energy
More you walk – more energy you feel because walking gives you energy. Regular walking boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. With more energy you can do more for achieving your goals.
Walking and gastrointestinal tract
Human gastrointestinal tract is responsible for transporting and digesting foodstuffs, absorbing nutrients and expelling waste. It was noted that regular morning walk can stimulate digestion and gastrointestinal movements.
Aging increase our risk of unsightly varicose veins increases. Regular walking can help ease related swelling and restlessness in your legs. If you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the process.
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Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.