The benefits of walking 30 minutes daily

January 02, 2021

The benefits of walking 30 minutes daily

Walking 30 minutes a day can make a big difference to improve your health, lose weight, and avoid diseases, in addition, depending on the pace of your walk, you can obtain different benefits as well.

Walking is one of the physical activities that brings the most benefits to human beings, as it is one of the simplest and does not require much effort. It is also the best way to warm up your muscles before starting a stronger workout and helps burn calories at the same time .

Benefits of walking 30 minutes a day

Something important to take into account is that the benefits of walking are only reflected when the individual is focused on walking, that is, the daily trips to go shopping or to work are not as effective, since your body is not 100% concentrated in the exercise, but in the place of destination.

Now, some of the most significant benefits are the following:

Strengthens the heart

Walking is a cardiovascular activity , therefore it helps in the health and strengthening of the heart, and reduces the risk of suffering from heart disease and stroke. Performing this physical activity increases the strength of the heart and its ability to pump blood.

People who walk daily are less likely to suffer from hypertension. They are also at lower risk of being obese or suffering from diabetes.

Toned body

If you are one of those people who detests gyms or strong exercises, but you want to look toned, the solution for you is to walk. By walking 30 minutes a day with changes of pace you will help tone your legs, buttocks and abdomen. In addition to eliminating a large amount of accumulated fat.

Healthy mind

Beyond the physical, walking also helps to exercise our brain preventing it from suffering any contraction, it is also ideal to preserve memory. Walking outdoors helps clear your mind and release energies that cause stress from day to day, so it is also a very good practice to relax.

Walking strengthens your bones

Bone loss can be stopped for those with osteoporosis, according to Michael A. Schwartz, a physician at Plancher Orthopedics and Sports Medicine in New York. In fact, a study in postmenopausal women conducted by  Brigham and Women’s Hospital in Boston found that 30 minutes of daily walking reduced the risk of hip fractures by 40 percent.

Reduces body weight

Walking can lead to weight loss. A brisk 30 minute walk burns 200 calories . Over time, the calories burned can lead to the pounds dropped.

Walking improves circulation

It also prevents heart disease , increases heart rate, lowers blood pressure, and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that postmenopausal women who walked one to two miles a day lowered their blood pressure by nearly 11 points in 24 weeks.

Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they increased their pace, according to researchers at the Harvard School of Public Health in Boston.

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