Why brisk walking is good for you?

 

           Why brisk walking is good for you

Lifestyle :

                                                             How is brisk walking beneficial for you? Brisk walking is one of the easiest and most effective workouts. The key to scoring a great outcome from this form of exercise is to maintain a pace that gives your heart and lungs a challenging time, but not so hard that you run out of steam too quickly. Read on to know how brisk walking is beneficial for your well-being. In this article Brisk walking is good for your heart It can improve your immunity It can help control high blood pressure It is great for strengthening your muscles It benefits your mental health as well:-

#1 

Brisk walking is good for your heart Brisk walking is beneficial for the heart as it helps improve your artery health, and counters heart disease. Studies suggest that walking for at least 40 minutes multiple times every week reduces the risk of heart failure by almost 25% among post-menopausal women. Another study from the University of Ferrara shows that heart patients who walk regularly are hospitalized less.

 #2 

It can improve your immunity Brisk walking on a regular basis helps us stay active, thus preventing many diseases. A daily walking routine improves your immune system by generating T-cells, viz. the killer cells that attack infected cells in your body. What's more, researchers at the University of Massachusetts Medical School found that people who walked every day caught the common cold 25% times lesser than those with a sedentary lifestyle. 

#3 

It can help control high blood pressure Regular cardio exercises like brisk walking help in improving blood circulation and controlling high blood pressure. Numerous studies have shown that walking lessens systolic as well as diastolic blood pressure. This is because it enhances the level of nitric oxide that permits your blood vessel to relax. It is important to keep blood pressure in check to prevent heart attack, stroke, and other conditions.

 #4 

It is great for strengthening your muscles Brisk walking is usually one of the major exercises in fitness programs that are focused on strengthening the muscles. In fact, it increases flexibility in your muscles and is good for overall endurance as well. Regular brisk walking can help burn calories and tighten the muscles in your leg, back, and abdomen areas. #5 It benefits your mental health as well Brisk walking can not only help your body but your mind too. Walking 3-4 times a week for 30 minutes may enhance your mood, as it releases endorphins and other such hormones that provide an emotional boost. Not just that, it can also boost memory power in adults. Further, it can improve sleep quality and brainpower.

                                     Benefits of daily walks Walking can be a good way for you to stay healthy. When you take up walking daily, your health can improve dramatically. Here are some powerful benefits of walking every day for 30 minutes: Improved digestion. Walking can help keep you regular. Mood improvement. Walking daily helps reduce depression, anxiety, and even insomnia. Bonus points if you’re walking outside with a friend. Walking in the sunlight will fight off seasonal affective disorder. Reduction in health risks such as type 2 diabetes, heart disease, arthritis, and some cancers. Weight loss and improved body composition. When you start walking daily you might begin to see yourself losing weight. Even if the scale doesn’t move much, watch for inches to slip away as your body composition improves. Improved creativity. Researchers have found that going for a walk can help you come up with solutions to problems, which means your lunch break at work is the perfect time to take a walk. Reduced or improved varicose veins in your legs. How long should you walk, and how often? So you’re convinced. It’s time to take up a daily walking routine. But how long should you walk and how often? It depends on what you want to achieve. To decrease health risks such as heart disease, you need to exercise at a moderate level for 30 minutes at least four days a week. Fortunately, this doesn’t mean you need to get on the treadmill and stay there for 30 minutes. Researchers have found that it’s the total time spent exercising daily that matters, even if your 30 minutes is split up in 10-minute increments throughout the day. Walking is the perfect form of exercise to split up this way. If you live close enough, take a short walk to work. Walk over to a friend’s house instead of driving. Those small increments of walking add up. Leisurely stroll, or brisk pace? One of the biggest downfalls of thinking about walking as exercise is our tendency to think that walking means easy. To get the benefits of walking, you need to be working at it. No leisurely strolls around the neighborhood while you stop to talk with your neighbors. You should be walking at a brisk pace. The aim is to be walking at least three and a half miles an hour. This means setting your treadmill to 3.5 if you’re walking inside or aiming for more steps if you’re wearing a pedometer. Walking tips When you ‘re ready to take up walking, here are a few things you can do to make sure it’s “good enough” exercise. Warm up first. Warming up lets your muscles loosen up and your heart start pumping before you start working hard. When you’re walking, this might mean you plan to spend the first five minutes in a leisurely stroll before you begin your brisk walk. Walk with a friend. You’ll be more likely to keep your walking goals if you have someone to keep you accountable. Bend your arms at a 90-degree angle. This helps your arms swing naturally as you get going. Make it brisk. Remember, at least 3.5 mph on your treadmill. You can add in an extra little boost to your exercise routine by incorporating interval training (alternating between short bursts of fast and slow speeds). You can also add in more hills or stairs to your walking routine as you feel comfortable. Skip the weights. They make it more likely that you’ll injure yourself, and they don’t have many benefits. Stretch your muscles when you’re done walking. Whether you’re walking around your neighborhood in the evenings with your family or alone at the gym, walking can be a good low-impact exercise. Remember, an exercise program you can stick with is more effective than the best exercise program out there. For many people, that means walking. If you have questions or concerns, talk to your doctor before you begin an exercise regime.