What don’t I like about walking? It’s free. It’s very easy and easy on the joints. And there is no doubt that hiking is good for you. A University of Tennessee study found that women who walked had less body fat than those who didn’t. It also reduces the risk of blood clots, as the calf acts as a venous pump, drawing blood from the feet and legs and returning it to the heart, thereby reducing the heart’s workload. Besides being just aerobic exercise, walking is good for you in so many other ways like Best Treadmill for Walking
The benefits of walking
1. Improve blood circulation
Walking lowers blood pressure, prevents heart disease, increases heart rate, and strengthens the heart. Postmenopausal women who walk 1-2 miles a day can lower their blood pressure by nearly 11 points in 24 weeks. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day can reduce their risk of stroke by 20%, and 40% if they pick up the pace.
2. Support your bones
According to Michael A. Schwartz, MD, of Flooring Orthopedics & Sports Medicine in New York, walking can stop bone loss in people with osteoporosis. In fact, a study of postmenopausal women found that walking 30 minutes a day reduced the risk of hip fracture by 40%.
3. Enjoy longer life
Research has shown that people who exercise regularly in their 50s and 60s are 35% less likely to die over the next eight years than their peers who don’t. This number is up to 45% less likely to increase for those with underlying health conditions.
4. Improve your mood
Walking releases natural pain-killing endorphins in the body, one of the emotional benefits of exercise. A study from California State University, Long Beach showed that the more steps people took during the day, the better their mood.
5. Lose weight
A brisk 30 minute walk burns 200 calories. Over time, calories burned can lead to weight loss.
6. Strengthens muscles
Walking strengthens your leg and abdominal muscles, and even your arm muscles if you pump them up while walking. This increases your range of motion and shifts pressure and weight from your joints to your muscles.
7. Improve sleep
Studies have shown that women aged 50 to 75 who walked for an hour in the morning were more likely to relieve insomnia than women who did not walk
8. Support your joints
Most articular cartilage is not directly supplied with blood. It feeds on synovial fluid, which circulates when we move. The movement and compression of walking “tightens” the cartilage, bringing oxygen and nutrients to the area.
9. Improve your breathing
When you walk, your breathing rate increases, which moves oxygen through your bloodstream faster, helping to remove waste and improving your energy levels and ability to heal.
10. Slows Mental Decline
A study of 6,000 women aged 65 and older, conducted by researchers at the University of California, San Francisco, found that age-related memory loss was less in those who walked more. Women who walked 2.5 miles per day had a 17% decrease in memory, compared to a 25% decrease in women who walked less than half a mile per week.
11. Lower risk of developing Alzheimer’s disease
A University of Virginia Health System study at Charlottesville found that men aged 71 to 93 who walked more than a quarter mile a day were half as likely to develop dementia and heart disease. Alzheimer than those who walked less.
12. Do more, longer
According to a study published in the Journal of Clinical Outcomes Management, aerobic walking and resistance exercise programs can reduce the incidence of disabilities in activities of daily living in people over the age of 65 with symptomatic arthritis.