You may be wondering if it’s possible to walk your way to fitness. The short answer is yes. In fact, taking a walk for 30 minutes every day is enough to experience long-lasting health benefits.
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Intro – 0:00
1. Fights weight gain – 0:36
2. Reduces risk of diabetes – 1:12
3. Strengthens the heart – 1:47
4. strengthens the muscle and bones – 2:32
5. Eases joint pain – 2:54
6. Boosts energy – 3:22
7. Improves immune function – 3:42
8. Tones the legs – 4:06
9. Less lower back pain – 4:31
10. Better digestion – 4:51
11. Improves vision – 5:11
12. Increases lung capacity – 5:30
13. Reduces stress – 6:12
14. Improves sleep quality – 6:34
In a nutshell:
Fights weight gain
Want to lose weight?
One way to help achieve this goal is to walk a mile every day on top of your exercise routine.
Reduces risk of diabetes
Taking a short walk after eating is another way of naturally lowering your blood sugar.
That’s because exercising improves the muscles’ ability to absorb blood sugar, all the while preventing blood sugar from building in the bloodstream.
Strengthens the heart
According to the Heart Foundation, walking 30 minutes each day can reduce a person’s risk of heart disease and stroke by up to 35%.
Walking also boosts heart rate, strengthens heart muscles, and increases blood circulation.
Strengthens muscles and bones
Walking, albeit a simple exercise, is actually a weight-bearing type that builds muscles and maintains strong bones.
Additionally, it improves bone and muscle strength, coordination, and balance.
Eases joint pain
Another health benefit of daily 30-minute walks is the way it helps protect the joints, including the knees and hips.
That’s because it helps lubricate and strengthen the muscles that support the joints.
Feeling tired? Get an instant energy boost by taking a walk for 30 minutes, instead of drinking a cup of coffee.
Walking increases oxygen flow through the body.
Improves immune function
Walking is a good way of reducing the risk of getting a cold or flu.
A study revealed that those who walked at a moderate pace for 30 to 45 minutes a day had significantly fewer sick days and fewer upper respiratory tract infections overall.
Tones the legs
Walking is a form of exercise, thus, when done regularly, you’d see changes in your physical appearance.
Less lower back pain
People with lower back pain aren’t advised to do high-impact exercises or even running for that matter.
This is where regular walks enter the scene.
Walking speeds the rate at which food moves through your stomach, which is why it’s recommended to take a walk a few minutes after a heavy meal.
Eyesight may be the last thing you’re thinking of when talking about walking.
Interestingly, this form of exercise can preserve your eyesight health.
Increased lung capacity
Walking is a form of aerobics exercise, meaning it increases the oxygen flow in the bloodstream.
And because of this, it trains your lung to function properly and become stronger, while also eliminating waste and toxins.
Lots of people have high levels of stress.
If you’re feeling overwhelmed with whatever you’re dealing with, know that you aren’t alone.
Improves sleep quality
People who struggle with falling asleep or want to wake up less often in the night should consider walking a mile.
Burning energy through exercise can help you sleep better at night.
Plus, exercise is said to boost the production of melatonin, which helps you fall asleep.
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