Lifestyle

How walking is healthy?

Do you know a few steps of the walk can keep you fit and healthy? I am sure a few people out there heard about this right. Walking is a very easy physical activity everybody does it on a daily basis whether it may be in the park or on the street while shopping for something or walk aside with friends or someone special. Well, we all walk on a daily basis without knowing that a few steps of your walk how beneficial for your health. Walking is not just a physical activity towards fitness but its also fun, enjoyable and aids in your social lifestyle. walking is the simplest way to maintain your health. You wonder just 30-60 minutes helps to improve cardiovascular functionality, makes your bones stronger, keeps you slim and lightweight, strengthen your muscles, it avoids the heart disease, helps to keep control of diabetes, osteoporosis, fight with cancer too. So walking isn’t it fun as per researcher the reason for a few happy people to be happy in their life they keep walking it releases few chemicals in the body that it reduces the stress level. Athletics and who regularly do exercise they people feel happy after exercise. If it does the right way of course. Walking does not need any equipment, actually its less impactful. Its great practice to burn some fat. While you walk your body carry your body weight and it only pressures some points of your body which impactfully helps you to lose weight. And this leads to a delay in your aging process. So if you wanna looking younger than your actual age then just walk.  

A few steps of beneficial but more is always a good a walk can get you many healthy out of that I mentioned a few of them. I did research on how walk makes healthy some benefits such as;

How walking Prevent the Cancer

Your body needs daily activity to prevent cancer disease so for women walking should be necessary because it prevents breast cancer by lowers hormone levels which increase the risk of breast cancer. In addition to any exercise that will be a great combination to boost your fitness always walk with intensity.

While we walk it pressurize out foot which bears the whole body weight so it circulates the blood in the whole body so it helps to burn fats, makes your heartbeat hard which makes your lungs on works by making breath faster As per American cancer society researchers  “Going for a walk at an average to brisk pace can provide people with a tremendous health benefit. It’s free, easy, and can be done anywhere,” says Alpa Patel, Ph.D., Strategic Director, CPS-3, American Cancer Society, and lead investigator of the study article (written by Stacy Simon senior editor) publish by American Journal of Preventive Medicine on October 9. As per a study, an adult should do physical activity at least 150 minutes until heartbeats get faster as well as your lungs full of air very fast and make you sweat to do it throughout a week. Walking is beneficial anyhow whether it is for shorter distance and duration or longer. Basically, it helps to prevent cancer like colon cancer and breast cancer.  

Even a lower amount of walking can help you to live longer because it is related to your lower mortality.

How walking reduces hypertension

Just a walk is an easy way to reduce hypertension and prehypertension also you just have to walk vigorously for 30 minutes. As per the study of The American Heart Association says, "If you need to lower your blood pressure or cholesterol, aim for 40 minutes of moderate to vigorous physical activity three to four times per week." The Canadian Hypertension Education Program offers the same recommendations. As you grow older high blood pressure(hypertension) comes with that if you do excise regularly it will help you control.

How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help prevent it from rising as you age. Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure.

But to keep your blood pressure low, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise. whether you have high blood pressure and have been diagnosed with hypertension or prehypertension, getting regular aerobic exercise such as brisk walking can help lower it. A review of the exercise recommendations for hypertension noted that exercise had as much effect on blood pressure as many medications. prehypertension is a condition with elevated blood pressure that often progresses to high blood pressure (hypertension). Uncontrolled high blood pressure increases your risk of heart attack, kidney failure, and stroke. Prehypertension can be treated with diet and exercise to help prevent it from progressing to hypertension. If your blood pressure has been creeping up, studies have shown that taking short, brisk 10-minute walks three to four times a day can decrease your blood pressure. This can be a good alternative for busy people who can't make time for a longer session of exercise.

How walking improve immune power

The immune system is made up of tissues, organ, special cells, and protein so the immune system is the strongest defense system in our body. It fights with infectious organisms and invaders. But sometimes our immune system failed to protect us because of some germs invade makes you sick so researchers from Harvard medical school found that regular exercise can improve your immune system. That the reason most of the athletes are fit because the exercise they do it simply blood doping by pumping blood their systems to increase maximum numbers of blood cells enhance their performance another factor is our modern lifestyle invites to weaken our defense system because of our daily stress. yes, stress is linked with mind and body but one thing for sure stress is undefining in some situations as per a person’s life and their life situations. But regular exercise is an effective way to healthy living. It improves cardiovascular health, (as we saw above paragraph ) maintain body weight so it promotes the good circulation so it allows the cells and substances of the immune system to move through the body freely to do the job effectively. the connection between a regular walking routine and resistance to germs most likely has to do with the effect of aerobic exercise on the body’s immune system. Every time you exercise, it releases an influx of antibodies as well as neutrophils a form of white blood cells that help kill invading organisms—and natural killer cells another type of white blood cell, which helps the body destroy both tumors and viruses. These cells work to boost your body’s defenses. Plus, harmful stress hormones such as adrenaline and cortisol, which tend to repress the immune system and lessen our bodies’ attempts to ward off illness, are lowered when we exercise.

You don’t have to go to the gym or do exercise for hours what you have to do is just walk for 30-60 minutes on a regular basis and you did.

How Walking improve mental health

We all want a healthy life not just physically but mentally also. Walking can boost your mood, makes you sweat and your body demands little quality sleep after you get up feels happy. The people who exercise regularly can reduce depression by 30%. All healthy people actively do regular exercise to improve their cognitive function, good memory concentration, increase processing speed and reduce dementia isn’t it great.

Daily walk helps to lose your weight and makes you younger and fit. Boost your confidence with self-esteem and if you are full of self-confidence off course you will get success in the task. We all that want right.

As per the study of researchers data from over a million people over four years, it is observed that people who exercise regular self-reported 43% improved their mental compare to those who don’t do exercise. If you wanna be fit then any kind of exercise such as cycling, dance, aerobics or join any sports team. This is a pretty awesome thing.

Walking pressure your muscles of legs and hips, it reduces the fat from your lower body and strengthening the leg muscles and turn you into the toned body.

How Walking Stronger heart

The heart is a strong muscle in the human body it pumps blood to your all muscles. to be strong it is very important to strengthen your heart. It not only provides blood but also oxygen to your all muscle cells. Walking makes your heart rate fast which is a good thing. The more heart pumps more blood muscle cells get. regular walk prevents heart attacks, low the LDL (bad) cholesterol and increases HDL (good)cholesterol it leads to lower blood pressure and maintains the weight and makes you happy.

Useful Tips for a more effective walk

For all women, aerobics is a perfect form to prevent high blood pressure. In association with flexibility and strong muscles, physical activity such as lifting weights are also important parts of an overall fitness plan. There is no need to spend hours in the gym every day to benefit from aerobic activity. Also, choose the good pair of shoes for the comfort of your feet. just add follow physical activities to your exercise routine it will help.

All exercise which helps to increases your heart and breathing rates are considered aerobic activity like;

sports, (such as basketball or tennis)

Climbing stairs

Walking

Jogging

Bicycling

Swimming

Dancing

     Household works, (such as mowing the lawn, gardening or scrubbing the floor)