Walking is a beneficial form of exercise that provides numerous physical and mental health benefits, including improving heart health, reducing the risk of chronic diseases, aiding in weight loss, and improving cognition, sleep, and mental health. Walking 10,000 steps a day can reduce the risk of dementia by 50% and decrease the risk of premature death by at least 10%. Walking is also a low-impact exercise that is easy on the joints and accessible to people of all ages and fitness levels. In addition, walking can be made more challenging by adding intervals of higher intensity walking or including hills or inclines. Finally, walking can burn up to 300 calories per hour and can be an excellent exercise for those looking to lose weight, as long as it is part of an overall healthy lifestyle that includes physical activity, maintaining a healthy diet, and getting enough sleep.
Walking for Exercise: Benefits and Studies
Walking is an essential exercise that provides both mental and physical benefits. Despite being low-impact and easily accessible, it often doesn’t receive due credit in comparison to other aerobic exercises. However, walking is a great exercise for the heart, as it provides cardiovascular advantages, including improved circulation, which lowers blood pressure and heart rate. Walking also improves cardiac output, which is the heart’s ability to pump blood throughout the body.
According to two recent studies published by the Journal of the American Medical Association (JAMA), walking between 2,000 to 10,000 steps each day can significantly reduce the risk of heart disease and cancer, and decrease the likelihood of a premature death by at least 10%. In addition to the cardiovascular benefits, walking can also boost metabolism, improve cholesterol levels, reduce the risk of stroke, strengthen bones, and increase energy levels.
One of the added benefits of walking is that it is a low-impact exercise that is easy on the joints. This makes it a great option for people with knee, ankle, or hip problems. Austin “Ozzie” Gontang, PhD, a licensed psychotherapist and director of the San Diego Marathon Clinic, says that walking is accessible to everyone and easy to incorporate into daily routines as it requires no special equipment, gym membership, or training.
In conclusion, walking is an essential form of exercise that provides several physical and mental health benefits, including improving heart health, reducing the risk of diseases, strengthening bones, and increasing energy levels. Studies show that walking between 2,000 to 10,000 steps each day can significantly reduce the risk of heart disease, cancer, and premature death. With its accessibility and low-impact nature, walking is an exercise that anyone can incorporate into their daily routine.
Benefits of Walking for Physical and Mental Health
Walking is a simple and accessible exercise that provides many physical and mental health benefits. According to research by the Journal of the American Medical Association (JAMA), walking 10,000 steps a day reduces the risk of dementia by 50% and can also reduce the risk of chronic diseases such as diabetes. Walking is also proven to improve cognition, sleep, and mental health, including mood and self-esteem.
While walking may not provide as much aerobic exercise as running, it still elevates heart rate enough to count as meaningful exercise, says Michael Frederickson, MD, director of the Physical Medicine and Rehabilitation division of Stanford University. The Centers for Disease Control and Prevention (CDC) recommends participating in moderate-intensity aerobic activity such as brisk walking for 150 minutes every week, which is the equivalent of 30 minutes each weekday.
For those looking for a more challenging workout, walking can be made more challenging by adding intervals of higher intensity walking or including hills or inclines, suggests Shelby Johnson, MD, a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester.
Aside from the physical benefits, walking can also help with weight loss. Walking increases heart rate, works multiple muscle groups at the same time, and burns calories. A brisk walk can burn up to 300 calories per hour, says Austin “Ozzie” Gontang, PhD, a licensed psychotherapist and director of the San Diego Marathon Clinic. However, it’s important to note that weight loss is best achieved with an overall healthy lifestyle that includes physical activity, maintaining a healthy diet, and getting enough sleep.
Everyone’s fitness level and goals are different, so it’s important to consult with a doctor or a certified fitness professional to determine a safe and effective exercise or diet plan.
In conclusion, walking is a simple and accessible exercise that provides numerous physical and mental health benefits, including reducing the risk of chronic diseases, improving cognition, sleep, and mental health, and aiding in weight loss. With its accessibility and versatility, walking is an excellent exercise for people of all ages and fitness levels.
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