8 Health Benefits From Walking 30 Minutes a Day

If you think gymming for long hours and calorie-restriction diets are the only ways to keep yourself fit, then you are mistaken. One of the easiest ways of staying fit and living a long healthy life is to have an active lifestyle that incorporates a morning or evening walk of over half an hour. Studies reveal that regularly indulging in medium intensity exercise, such as brisk walking for 30 minutes every day, can improve your overall health and reduce the risk of premature death by 4%. Here are some of the benefits you gain by adopting this healthy habit:

1. Fight weight gain

It is a known fact that people who walk daily for at least 30 minutes have better metabolism which helps them burn extra calories while preventing muscle loss. Walking is considered a gentle form of cardiovascular exercise, which can help you stay in shape.

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2. It’s good for your heart

As good as running, in fact. That’s according to a US study, which found that regular walkers experienced roughly the same reduction in risk for things like high blood pressure and cholesterol levels as runners, when the same distances were covered.

3. Walking can reduce your chances of getting diabetes

It is a known fact that aerobic exercise (such as walking) helps the body use insulin more efficiently. If you are at risk for developing diabetes or already have the condition, then a brisk walk after each meal is ideal. By regulating blood sugar levels, it could reduce your risk of developing the condition. Exercising helps muscles absorb blood sugar and prevent it from building in the bloodstream.

4. Improved Mental Health

This is one of the most effective benefits of regular walking. Whenever you feel low, overburdened with responsibilities, stressed or anxious, give yourself some time, leave everything that you are involved and go for a nice and refreshing walk.. Even if you are not suffering with any mental health diseases, just getting out of the house or office will do you a world of good.

The change of scenery, the fresh air, and the gentle exercise offer you a brief escape from your daily routine. A walk around the block helps to clear your head and relieve stress, so you can get back to your day refreshed and ready to go.

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5. Loosens Stiff Joints

Stiff joints and muscles can lead to problems down the road such as arthritis and more, so walking daily can help minimize your risk in the future.

A 30 minute walk per day is an excellent way to promote healthy, flexible joints by stimulating synovial fluid to bring nutrients to the joints

In addition, the gentle, natural weight bearing process of walking can create better muscle strength and balance around the joints as well.

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6. Conquering Constipation

Irregularity isn’t something most of us like to talk about, let alone cope with. But it’s often caused by sluggish circulation and undertoned core muscles. Walking addresses both of these problems. It “keeps things moving” in terms of bile and fluid flow throughout your digestive system. You’ll also be engaging your ab and other core muscles. These help your interior muscles pass food along your digestive system, turning it into fuel and waste more efficiently. In other words, you’ll be “good to go!”

7. Boost Immunity

Walking for thirty minutes has been shown to boost immune cell production and circulation. The more immune cells you have, the better protected you are from disease and illness. The enhanced circulation you enjoy from walking also ensures that immune cells are delivered where needed more promptly.

8. Walking increases longevity

In the long term, it is believed that walking increases one’s lifespan. A study published in The Lancet in 2011 revealed that walking and exercising for 15 minutes a day or 90 minutes a week can add three years to your life. Another study published in the Journal of the American Geriatrics Society concluded that the adults in the age group of 70 to 90 who walked throughout their life lived longer than those who didn’t.

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