WHEN WALKING BECOMES YOUR REGULAR EXERCISE!!!

It’s either you don’t find time to hit the gym or you’re not into complicated workouts, and you simply like to take short walks around the neighborhood. No worries!!! As long as you get to use your sneakers and hit the road as often as you should, you’re still getting just enough exercise to stay fit and healthy—unless you want to bulk up and be like “The Rock.”

Regular physical activity impacts the overall health and wellness, offering beneficial effects to the major organ systems of the body, particularly the cardiorespiratory system, and this includes any form activity that gets your body moving—like walking. According to the Centers for Disease Control and Prevention, adults need to get at least 150 minutes of moderate‑intensity aerobic physical activity a week or, for both adults and children, be engage in any exercises or activities for at least 60 minutes a day. These guidelines ensure that our bodies get the recommended amount of workout that we need to keep in shape and reduce the risk for chronic diseases such as heart or lung diseases, as well as cancer and diabetes. Walking is a form of moderate‑intensity aerobic exercise which, when performed at a pace of 3 to 5 miles per hour, challenges both the heart and the lungs.

BENEFITS OF WALKING

Walking is an accessible form of exercise as it is low‐impact, appropriate for all ages, and it’s free. Not only that it’s a good way to train your cardiorespiratory system, it also keeps your bodyweight at an ideal level by burning a certain amount of calories. Many evidence is available supporting the benefits of walking on many parts of the body. Its effect on various chronic conditions are summarized as follows:

On Diabetes…

• Walking can reduce the risk for developing type-2 diabetes
• It can reduce mortality (or death) rates among adults with type 1 and type-2 diabetes
• Immediate reduction in blood sugar levels after the walk in individuals with type-2 diabetes

On Cardiovascular and Respiratory…

• Walking can improve cardiorespiratory fitness
• It can reduce the risk for cardiovascular diseases, such as coronary heart disease and stroke
• One hour of walking a week can lower the risk for coronary heart disease. Walking for at least 30 minutes a day, 5 days a week can reduce this risk by 19%
• It can help in lowering blood pressure
• Walking can improve aerobic capacity and functional exercise capacity
• Walking can increase the amount of HDL (or good cholesterol)
• It can reduce the risk for hospital admission in people with chronic obstructive pulmonary disease

On Mental Health...

• Walking can reduce mental stress and symptoms of anxiety and depression
• It can improve sleep and energy levels
• It can improve mental and cognitive function

 Others:

• Walking can help ease out arthritic pain
• It can decrease body weight, body-mass index (BMI), and body fat percentages

The majority of people do not reach the minimum level of physical activity recommended for good health, and walking can be an alternative way when you find any reason not to visit the gym. Although walking is considered as the most ancient exercise and the most relaxed form of working out, it is still one of the best of all the modern exercises that will likely to really heat up your body… And remember, after your daily walks, make sure that you get enough rest and drink plenty of water to get you refreshed… and use Recovapro for faster recovery!