9 Benefits of Walking as Daily Routine
21 January 2023 23:27 WIB
TEMPO.CO, Jakarta - Walking is a great way to maintain health, as stated on betterhealth.vic.gov.au. Walking 30 minutes a day is a great way to maintain health.
For more benefits, you can always increase the frequency of walking in daily routine such as by opting to go up and down the stairs instead of using the elevator, walking to a shop or supermarket instead of riding a motorbike, and preferring to get off one stop and then walk to your destination when using public transport.
Just by walking, one can experience a variety of health benefits. The following is the 9 benefits of walking:
- Burn Calories
Walking can help someone burn calories so they can maintain or lose weight. However, the actual calorie burn depends on several factors: speed, distance, terrain, and body weight.
- Improve Heart Health
According to the information from PubMed, walking for at least 30 minutes a day for five days a week can reduce the risk of coronary heart disease by about 19 percent. The risk can be reduced even more when a person increases the duration or distance per day.
- Reduce Blood Sugar
Taking a short walk after eating can help lower blood sugar. According to a small study from diabetesjournals.org, walking for 15 minutes three times a day (after breakfast, lunch, and dinner) can lower blood sugar levels.
- Ease Joint Pain
Walking can help the joints, including the knees and hips because it helps lubricate and strengthen the muscles that support the joints. Walking can also provide benefits for people with arthritis, such as reducing pain. In addition, walking 5-6 miles a week can also help prevent arthritis.
- Improve Immunity
Walking can reduce the risk of catching a cold or flu. According to the report from the British Journal of Sports Medicine (bjsm.bmj.com), about 1,000 adults during the flu season who walked at a moderate pace for 30-45 minutes a day had a 43 percent chance to avoid illnesses and respiratory infections. The symptoms can also decrease when the person is sick.
- Increase Energy
Taking a walk when you're tired is a more effective energy boost than drinking a cup of coffee. This is because walking can increase the flow of oxygen throughout the body, and increase cortisol, epinephrine and norepinephrine levels which help boost energy.
- Improve Mood and Stabilize Mentality
Walking can help mental health. Studies show walking can help reduce anxiety, depression and negative moods. In addition, it can also increase self-esteem and reduce symptoms of social withdrawal. 30 minutes of power walking or other moderate-intensity exercises three days a week can boost the mood and a sense of feeling good, as reported by Healthline.
- Extend Lifespan
Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduction in the overall risk of death. The study has examined the association of walking at a faster pace with factors such as overall causes of death, from cardiovascular disease to death by cancer.
- Creative Thinking
Walking can help clear the mind and generate creativity. Researchers concluded that walking can pave the way for a flow of ideas and be a simple way to increase creativity and physical activity at the same time.
Rachel Farahdiba Regar | Imaji Lasahido
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