Dr Ankita S
MBBS, MS, DNB OBGY
In our fast-paced world, where time seems to slip through our fingers, we often overlook the simplest and most accessible form of exercise—walking. It’s time to lace up your sneakers. Physical activities do bring a boon to the overall health, but walking in specific gives a range of benefits. In this blog, we shall walk on the facts and benefits of walking that may surprise you.
Benefits of Walking:
- It suppresses the effects of genes that cause weight gain: 32 genes that promote obesity were examined by Harvard researchers in over 12,000 individuals to ascertain the degree to which these genes actually influence body weight. They later found that the effects of those genes were reduced in half among study participants who walked briskly for roughly an hour each day.
- Walking helps reduce depression : A study of 121 post-menopausal women discovered that those who walked for 40 minutes at a time three times a week experienced significantly less depression.
- In contrast to those who don’t exercise, another study found that even 2.5 hours per week of brisk walking was connected with a considerably lower incidence of depression.
- It’ll help to suppress your sweet tooth : A series of studies conducted at the University of Exeter have shown that walking 15 minutes can reduce your chocolate craving and, in stressful situations, cut down on what you’re eating.In addition, the latest research confirms that walking reduces the craving and intake of a variety of sweet treats.
- Enhanced Sleep Quality: Engaging in regular physical activity like walking can improve sleep quality by promoting deeper and more restful sleep. It helps regulate your body’s circadian rhythm, reducing insomnia and promoting a sense of relaxation. So, instead of tossing and turning in bed, take a leisurely stroll before bedtime to unwind, destress, and prepare your body and mind for a restful slumber.
- Increased Longevity: Walking is a sustainable and enjoyable form of physical activity that can increase longevity. Numerous studies have linked regular walking to a reduced risk of chronic diseases such as diabetes, cancer, and stroke. It strengthens your immune system, improves respiratory function, and promotes healthy aging.
Incorporating Walking into Your Daily Routine
Morning-Start your day with a brisk 30-minute walk, meditate, or practice yoga to increase focus and energy.
Afternoon-Take a 10-minute walking break from work, run errands on foot, or walk to lunch to relieve stress and improve productivity
Evening-Enjoy a leisurely walk with family or friends, walk your pet, or join a walking group to boost mood and social connection.
Conclusion
Walking is an underrated yet incredibly powerful form of exercise that offers a multitude of benefits for both your body and mind. It’s a simple, accessible, and cost-effective way to enhance your physical fitness, improve mental clarity, boost cognitive function, and promote emotional well-being. By incorporating regular walks into your daily routine, you can reap the rewards of a healthier, happier, and more fulfilling life. So, let’s take that first step towards a journey of wellness—step into the world of walking, and unlock the transformative power it holds.
References
2. Johansson, M., Hartig, T., & Staats, H. (2011). Psychological benefits of walking: Moderation by company and outdoor environment. Applied psychology: health and well‐being, 3(3), 261-280.
3. Morris, J. N., & Hardman, A. E. (1997). Walking to health. Sports medicine, 23, 306-332.
4.Clapp III, J. F., & Little, K. D. (1995). The interaction between regular exercise and selected aspects of women’s health. American journal of obstetrics and gynecology, 173(1), 2-9.
Frequently Asked Questions
Absolutely, walking releases endorphins, reduces stress hormones, and improves cognitive function.
Walking is a weight-bearing exercise that strengthens bones and improves joint flexibility
The recommended duration for walking every day is at least 30 minutes. This moderate-intensity activity can contribute to improved cardiovascular health, weight management, and overall well-being. However, walking more than 30 minutes daily can provide additional health benefits.
Dr Ankita S
MBBS, MS, DNB OBGY
M.Tech Food Biotechnologist
M.Tech Food Biotechnologist
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