Nowadays people not get enough of the very important and life sustaining behavior, to be physically active, which helps them to reduce their risk of various illnesses.
Because of health problems associated with a sedentary lifestyle, it is necessary to stop finding the excuse to not doing even the minimum physical activity.
Having only 15 minutes every single day for exercising is always possible, and everyone should be willing to do it. Walking provides amazing effects for your overall health.
15 minutes walking is a proper way of preventing the risk of many unpredicted diseases, according to the researchers of many Universities in Europe.
One of these studies involved participants older than 60.
Participants task was to exercise 15 minutes daily, and the results were seen in lowering the risk of death by 22%, in comparison to participants who did not exercise at all. It was found that 15-minute daily walk helps you live longer.
These results were reported by media and claimed by all medical personnel and other experts. This recommendation has become as a rule.
Low-impact exercise benefits, such as walking are numerous, including:
Improves Heart Health
Walking can improve your heart health. It was found that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases. Scientists published in the Journal of American Geriatrics Society another study which confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. You should walk for 4 hours a week to keep heart disease, cardiovascular disease, and stroke at bay.
Aids Weight Loss
This is a great exercise and helps you lose weight. American scientists made experiment where obese patients walked together (a concept known as the ‘walking bus’) to their destinations in and around the city. After 8 weeks more than 50% of the participants lost an average of 5 pounds. You should start walking to and from your nearby destinations, instead of driving your car.
Regulates Blood Pressure
Walking lower blood pressure. Some researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. After 12 weeks, they showed a significant drop in blood pressure and increased stamina. If you are unable to complete 10,000 steps per day, walk for at least 60 minutes every day to keep your blood pressure levels in check.
Reduces Risk of Diabetes
This sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. It was recommended 3,000 to 7,500 steps a day to treat type 2 diabetes and suggest that you sit less and be more active. Walking every day control the blood sugar levels and can help you prevent type 2 diabetes.
As you age your bones tend to become weaker. But you can strengthen your bones by walking regularly. Walking prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance. It can also prevent arthritis and reduce the accompanying pain.
You can experience loss of muscles as you age but walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking strengthens your leg and back muscles.
You must know that improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. You should keep your digestive system healthy. Despite of good food habits and drinking water, you should also walk to improve digestion. After meals walking is great. It helps you reduce weight and also supports your digestive system.
Increases Lung Capacity
It increases your lung capacity. While walking, you breathe in more oxygen as compared to when you are stationary. This exchange can help increase your lung capacity, thereby increasing your stamina and exercise performance. You don’t even have to run. A medium-paced 60-minute walk can do the trick.
Helps Produce Vitamin D
Great opportunity for your body to produce vitamin D is walking in the morning. Vitamin D is important for bone strength and it prevents cancer, multiple sclerosis, and diabetes type 1. You should get at least 10-15 minutes of morning sun exposure, and walking is the best way to do so.
Walking also reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It stimulates the nervous system receptors and decreases the production of the stress hormones. While walking breathing in and out also helps to breathe out the tension.