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Health Benefits of Walking

Given the hectic work schedule that most of us have to follow these days, it is only sometimes possible to find time for a workout in a gym. A morning walk is one routine that is easy to follow and improves our all-around health.

Here’s a look at some of the main benefits of walking every day.

1. Keep your Diabetes Under Check

Diabetes is now a major concern among the adult population all over the world. On average, you can burn up to 300 calories of fat if you walk for half an hour daily in the morning.

Daily walking helps your body to maintain and use glucose levels in your blood more efficiently. With time, it helps bring down blood glucose and improve diabetes control.

2. Improves Your Sleep

Good sleep is the perfect tonic for not just the body but the mind as well. We feel rejuvenated and energized after a good night's sleep.

However, stress and inactivity in our daily lives have disrupted our sleep patterns. Sleep deprivation or insufficient sleep can have a severe impact on our mental health and overall immunity.

Sleep deprivation affects the majority of people nowadays, and daily walking is a simple cure. Regular walking improves our mood, depletes the body's stored energy, and makes us feel exhausted. Your body now needs relaxation. And, that's how daily walking helps us sleep better by regulating our sleep cycle.

3. Improves Heart Health

Daily walking can lower your odds of heart disease considerably. Talking those early morning steps regularly will make your heart as young as ever. Walking improves blood circulation from the heart to the rest of the body and back.

4. Helps you Lose Belly Fat

Is your waist size giving you sleepless nights? can walking help you lose weight? Yes, daily walking is a simple yet very effective way to lose belly fat.

Research has shown that 2 1/2 hours of brisk walking every week, roughly 20 minutes per day, can decrease your belly by around an inch.

5. Improves Muscle Strength

Daily walking remains the most underrated form of daily activity for muscle strength. Walking a mile a day, at a moderate to brisk pace, will help improve muscle tone, strength, and endurance.

6. Improves Digestion

A daily walking routine will go a long way in waking up your digestive system. Walking activates peristalsis i.e. the wavelike movement of the intestine muscles. The contraction of the stomach muscles helps push out the gas and stool.

7. Helps Deal with Depression

Recent studies have proven that exercise and physical activity play a key role in the treatment of depression and anxiety related disorders. Morning walk is particularly effective in treating depression and anxiety symptoms. It is like a morning boost of energy that reduces stress, improves mood, and paves a path for a much-improved quality of life. 

8. Slows The Ageing Process

If you wish to look younger even in your old age, a morning walk is one routine that you should not ignore. Morning walking improves blood circulation throughout the body and thereby increases the overall oxygen supply to all parts of the body. This improved oxygen supply will keep most skin problems including aging at bay and preserve your fresh and glowing look for a long time.

9. Reduces the risk of Alzheimer's

A morning walk has also been demonstrated to improve brain function by increasing the availability of blood and oxygen to the brain. Another benefit of morning walks is that they improve brain resistance to Alzheimer's disease, as well as reduce the consequences of memory loss over time.

10. Improves body posture

Morning walks may also help with posture adjustment. People with slip-disk are commonly advised to go for early morning walks to alleviate their back pain. To improve your back and neck, you must walk in an upright position while walking.

Morning Walks vs Evening Walks: Which is Better?

When it comes to choosing the best time to walk there is simply no better time than morning.

Morning walks are recommended over evening walks since they energize you and help you start the day on a positive note. According to studies, those who walk in the morning are more active and efficient than those who walk in the evening.

In addition, because of the rising rate of pollution in our cities, we must walk first thing in the morning when pollution levels are at their lowest.

Daily Walking: Tips for Getting Started

If you are a beginner, start with 10 minutes every day for the first three weeks, walking briskly at a 3 to 3.5 mph pace (walking a mile in 17-20 minutes). Slowly increase your walking duration by 5 minutes every week until you can walk for 30 minutes six days a week.

• Buy a quality pair of shoes. Make sure you're wearing comfortable shoes that do not put undue stress or pressure on your toes and heels.

• Wear lightweight, breathable clothing.

• Warm up your body. Do a few stretches and then take a walk.

• Start slowly first and keep track of your progress

• Keep yourself safe when you're outside.

• Make it enjoyable by listening to music or inviting your friends for company.

Daily Walking: The Right Technique for the Right Health

The right technique will go a long way in helping you get the maximum benefits of a morning walk. These techniques are mostly related to the body’s posture and movement during the activity.

● Posture

Keep your head straight and look forward. The chin should always be in a neutral position i.e. it should neither be too close to the chest nor raised too high away from the chest. Instead of bending forward, keep your shoulders back and relaxed.

● Foot Placement

When we are walking briskly, the landing of our foot plays a key role in determining the overall impact on the legs and the rest of the body. Proper foot placement is an essential element of effective daily walking. Improper foot placement can cause discomfort around the ankles, knees, and even the back.

For correct foot placement, we must put our steps directly forward and apply a small amount of pressure from heel to toe. The feet should be centered under each side of the hip, with enough space between them to allow for movement.

● The Right Stride Length

Do not keep your feet too close when walking. As you shift your weight forward, place your right foot in front of you and catch yourself before falling forward. This is the length of your stride. Regardless of the style of walk, you choose(strolling; brisk walking, or race-walking), you should keep the same stride length.

● Stride

Instead of reaching with your front leg to cover more territory, concentrate on shorter strides rather than lengthier ones. A forceful stride that propels you ahead with your back foot can also help you maintain a good walking posture.

Keep at least one foot on the ground at all times. Instead of slapping the ground with your feet, focus on smoothing out the motion.

● Arm Swing

Make sure you're walking with the proper arm motion as well. With the right arm swing, you will be able to achieve a total-body workout. You'll burn 5-10% more calories as a result.

Swinging the arms in the opposite direction of the lower limb minimizes the body's angular momentum, balancing the rotational motion produced during walking.

● Track your Progress

You must monitor and measure your progress at regular intervals. This way you will be able to keep your end goals in sight and stay motivated. For instance, if your end goal is lowering blood pressure, you can start by measuring health markers such as heart rate, blood pressure, etc. These markers will help you optimize your routine for faster and more effective results.

● Stay Motivated

Last but by no means least, self-motivation remains an essential ingredient for success in any form of physical activity, irrespective of how simple or complex it may be.

Getting fit and staying healthy is never the result of a week-long effort. Rather it is the result of months of effort and persistence. Even a simple activity like daily walking can bring impressive results if done regularly over a long period.

A better way to stay motivated is to get in touch with a fitness consultant. At Kayawell, we have made this extremely easy for you. Using our platform, you can connect with hundreds of highly-rated fitness and nutrition experts from the comfort of your mobile screens. So what are you waiting for? Fill out this form and Kick-start your fitness journey today.

Conclusion: 

Daily walking can be said to improve the general health and well-being of an individual. Whether a person is trying to deal with diabetes, sleep less, or just wants better heart health, walking for a couple of minutes a day makes a huge difference. It is just that you need 5 – 10 minutes of focused attention to walk and you will gradually notice the changes within weeks, months, and years. Other things you should not forget include good posture when walking, proper footwear, and keeping to the set routines. That is to increase the popularity of walking as a daily routine, one can achieve a healthier and happier life. In case you are in a difficult or want professional advice, you may consult with a fitness specialist on Kayawell and start your way to a healthy life.

FAQ’s 

1) How long should I walk each day to see health benefits?

Aim for at least 30 minutes of brisk walking for at least 5 days a week. Even short walks can offer health benefits, but consistency is key for long-term improvements.

2) Can walking help with weight loss?

Yes, walking can help with weight loss, especially when combined with a balanced diet. Walking briskly for about 2.5 hours a week can help reduce belly fat and improve overall fitness.

3) Is it better to walk in the morning or evening?

Morning walks are generally preferred because they boost your day and have lower pollution levels. However, the best time to walk is when it fits your schedule and you can be consistent.

4) What are the benefits of walking for mental health?

Walking regularly can reduce stress, improve mood, and decrease symptoms of depression and anxiety. It also boosts endorphins, which enhance overall emotional well-being.