10 POSITIVE THINGS THAT HAPPEN TO YOUR BODY IF YOU WALK EVERY DAY
The great Greek physician Hippocrates once said, “Walking is a man’s best medicine”.
Walking is totally free, easy, requires little efforts and benefits not only your physical but also to your mental well-being.
1. Brain boosting effect
A study at the University of Kansas, has revealed how low impact aerobic exercises, like walking, prevent the early onset of Dementia, and reduce the risk of developing Alzheimer’s disease. Over 35 million people around the world suffer from Alzheimer's, and sadly it is only getting worse. Scientists predict that, this number will double in the next 20 years, but the good news is, that people who are physically active throughout their life, are much less prone to this disease than those who have a more sedentary lifestyle. That is because they have more volume in their Hippocampus, the part of the brain which is responsible for verbal memory and learning.
Walking, improves your overall mental well-being, by reducing stress and releasing endorphins. It stimulates not only the production of chemicals responsible for brain health, but also the growth and survival of neural blood vessels and cells.
2. GOOD FOR EYES
Walking can help fight Glaucoma, by relieving eye pressure. Glaucoma develops when too much fluid builds up in the eye, increasing the pressure inside. That pressure, in turn, affects the Optic nerve, which results in visual impairment. The Glaucoma research foundation recommends, walking as one of the best ways to reduce the risk of developing Glaucoma, and even relieve its symptoms. Walking is good for eyesight in general. Both low and high intensity exercises, strengthen and stimulate the visual cortex, the part of the brain, that processes of the images those, our eyes sent to it.
3. Prevention of heart disease
You are probably well aware of the fact that running makes the heart stronger. But according to The American Heart Association, walking is no less effective than running when it comes to the prevention of heart disease and stroke. A daily 30 minutes of walk helps avoid serious problems like coronary heart disease, by lowering high blood pressure and cholesterol levels and improving blood circulation.
4. GOOD FOR LUNGS
Walking is an aerobic exercise, which means, it increases the oxygen level in the blood stream and helps, eliminate toxins and wastes. In short, it’s great for your lungs. Because of the better quality and deeper breathing, some symptoms associated with lung disease can show significant improvement. The stress and medication the lung disease brings with it, weaken the immune system of those suffering from it. We all know that spending time in the outdoors, is a great immunity booster.
5. BEST WAY TO CONTROL DIABETES
Walking, for exercise, is a surprisingly more effective way to prevent diabetes than running. In a Duke University study over a 6-month trial period, a group of frequent walkers demonstrated a 6-times greater improvement in glucose tolerance or blood sugar absorption than a group of runners. More efficient use of blood sugar, allows your pancreas to produce less insulin, giving it a much-needed rest to gather strength.
6. Improved digestion
Just 30 minutes of walking every day, not only lowers the risk of developing colon cancer, but also improves digestion and regulates bowel movements. It improves chronic constipation. Walking helps the chances of surviving of colon cancer, even after it’s already been diagnosed. It is discovered in a study of 150,000 men and women, where activity levels were compared with the number of those who got colon cancer and died of it.
7. Toned muscles
Muscle tone and weight loss is also totally achievable through daily walking. Just, 10000 steps a day is as effective as a full-blown workout in a gym, especially if you add some intervals and uphill walking. Keep your spine straight, bend your elbows at a 90-degree angle, swing your arms and stabilize your pelvis. Find your optimal pace, but don’t break out into a jog. This sort of speed walking is low impact and doesn’t require any recovery time, which means no sore muscles to keep you from walking the next day.
8. Stronger bones and joints
Walking can provide more joint mobility, and prevent the loss of bone density and even reduce the risk of fractures. The Arthritis foundation recommends 30 minutes of moderate walking a day to reduce pain, stiffness and inflammation in the joints. Building strong bones will help you prevent osteoporosis and reduce bone loss.
9. Back pain relief
Yet another ailment walking can cure is back pain. This is a real lifesaver for those who experience back pain during more challenging, high impact exercises. Since it’s a low impact activity, it won’t cause more pain or discomfort like running. Walking contributes to better blood circulation within the spinal structures, pumping important nutrients into soft tissues and improving posture and flexibility. Both of which are vital for a healthy spine. As you walk, you make your spine more stable and strengthen the muscles and keep your body upright.
10. A calmer mind
If mind and body are connected like they say, then this point is very important. The general Psychiatric research, publish the results of a study on 50 individuals suffering from major depression. It showed that walking 30-45 minutes a day, five days a week improve their condition significantly. If waking improves depression symptoms in patients with MDD, just imagine how easily it could help us to cope with just feeling down or exhausted. Another group of researchers at Iowa state university worked with hundreds of college students who were stressed more, walking changed their mood for the better. Even though no one know that it could do so. A joyful walk with a friend or loved one, will only enhance the happy effect and improve your mood even more.
BONUS
FIT formula:
F -- FREQUENCY – HOW OFTEN – START WITH 2-3 DAYS A WEEK BUT, MAKE IT AS A ROUTINE.
I -- INTENSITY-- 2-3 MILES A DAY IS OPTIMAL INTENSITY
T-- TIME -- 30 MINS A DAY HAS TO BE YOUR GOAL
HAPPY WALKING ...
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