walking exercise health benefit

walking exercise health benefit:10 things walking can do to your body.

10 things walking everyday can do to your body

There are too many benefit walking 30 minutes every day can do for our body. It is one of the most cheapest and hassle free exercise in the world. It is also very easy, I mean we all walk, and we need to walk every day. But you should know that a general movement is different from a purposeful walking done for exercise purpose. I mean you need to get out of you house and walk without stopping for at least 30minutes. Only then can you get the benefit of a walk exercise. It is also necessary that you create your daily walk routine.

You can get to know more here on how to start an effective walking exercise for beginners

These are the 10 things walking can do for your body according to science

                1.  It keeps your heart strong

Walking is just as useful as running according to the American Heart Association. It can help in avoiding heart related issues like strokes or other heart related issues. It improves circulation, reduce cholesterol and can stabilize blood pressure.

2.  Enhance better vision

It sounds really unfamiliar, but research claims that walking every day is of great benefit to the eyes. According to the buggzodiac, walking improves some eye pressure thus reducing glaucoma in some cases.

               3.  Increase brain function

According to buggzodiac, a study shows that walking has impact on the brain. According to the study endorphins increase and stress levels becomes significantly lowered. Stating that lower impact exercises like walking aids in overall brain health and reduce the percentage of Alzheimer’s and DEMENTIA.

               4.   Aids digestion.

Keeping a healthy gut is vital to prevent colon cancer and problems such as flatulence and constipation. Walking can help keep your gut healthy and keep your colon very active.

               5.  Balanced mind

Walking can improve your mind, body and soul. It can improve your mind activities, lower stress, anxiety and reduce depression.

               6.   Reduces your health risk.

A good walk plan reduces the risk of many conditions, including obesity, health diseases, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, osteoporosis and certain types of cancer.

 

7.    Helps you live longer.

Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.

             8.    Walking improves both leg strength and toning.

Walking preserves lean muscle mass while helping you lose unwanted fat. Though walking will burn calories immediately; it takes approximately 18 minutes for any aerobic exercises to burn fat. According to the physician Katherine zeratsky, R.D, L.D, if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. To lose a pound a week, you generally need to eliminate 500 calories a day. And of course, the more you walk and the quicker your pace, the more calories you’ll burn.

9. Healthy pancreas- 10 things walking everyday can do to your body

A study was done that showed people who only walked had better glucose levels than those who ran 6 times as much. This means that people can practically walk their way to preventing diabetes and walking is the better option over running.

The above are walking exercise health benefit. they are amazing things walking everyday can do to your body.

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A long hot bath burns as many calories as a 30 minute walk.

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walking exercise health benefit:10 things walking can do to your body.

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How to start an effective walking exercise?

 

 

hot bath

A long hot bath burns as many calories as a 30 minute walk.

A long hot bath burns as many calories as a 30 minute walk.

This is really a surprising revelation. Science is really wonderful and soooo helpful. Guess what! I do not like working out very much. So i often research a lot of easier ways to burn fat and voilaaa!  I came across this research. It has helped me a lot and I believe you would love it too. I mean there are a lot of people who are just like me on this.

According to researchers from the National Center of Sports and Exercise Medicine of the University of Loughborough in the United Kingdom have found that Men who take an hour bath in a 400 C water shed as much as 130 calories, which is app. The same you burn on a 30 minutes walk. Which means; according to the research, lying in a hot bath is as beneficial as a 30 minutes walk.

hot bath

 

 

 

 

 

 

 

 

 

In the experiment, they had 14 men perform a one hour bike ride followed by a one hour bath in a water app. 40%C. While the one hour bike ride burned  calories, the relaxing bath burnt as much as 130 calories due to increase in body temperature. The goal of the experiment was to raise the body temperature by 1% over an hour.

According to the experiment needs, the Loughborough researcher wanted to see the effect of a hot bath on blood sugar level. Thus they examined the participant’s blood sugar level 24 hours after each experiment.

They found out that the blood sugar level was similar between the men who cycled and the men who cycled and took a hot bath.

However, the peak blood sugar was about 10 percent lower when the men took a hot bath for an hour after they exercised.

The researchers concluded that passive heating helps in reducing inflammation. Later on Finland adopted passive heating as a form of medical treatment.

A Finland study also found out that men who visited saunas have reduced chances of developing heart attack or stroke.

In the following year, Oregon did an experiment, concluding that regular long hot bath can lower blood pressure.

The researchers concluded that (HSPS) heat shock protein are the reason for the blood sugar regulation.

So why waste any time? get on your hot bubble bath, close those eyes, relax your body and burn some calories as well.

SOURCE: https://www.providr.com/hot-bath-blood-sugar-calories/

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A long hot bath burns as many calories as a 30 minute walk.

walking exercise health benefit:10 things walking can do to your body.

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CREATING YOUR DAILY WALK ROUTINE

walking exercise health benefit:10 things walking can do to your body.

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How to start an effective walking exercise?.

 

 

creating your walk routine

CREATING YOUR DAILY WALK ROUTINE

Creating your daily walk routine_How do I get started?

Talk to your doctor before starting any exercise program. This is especially important if you have not been regularly active or have some chronic illnesses that may limit the amount of time you should exercise. Make sure to talk to your doctor first if you have arthritis, heart disease, hypertension, diabetes, osteoporosis, and certain pulmonary conditions .

After you’ve been cleared by your doctor, simply put on a pair of well-fitting, supportive, and comfortable shoes and start walking.

  • Try to walk 30 minutes, 5 to 7 days per week. If you feel you don’t have the time or the endurance, break the 30 minutes into three sessions of 10 minutes each. No matter what, take it slow.
  • When you start walking, you might only be able to walk a certain distance. One sign to slow down is when you are unable to talk out loud without needing to catch your breath. Slowly increase your walking time, speed, or frequency.
  • If you are using a pedometer and are new to a walking program, start low and go slow by increasing your number of steps by 1000 per day over the course of 2 weeks to reach your goal of 10,000.

Below is a sample walking plan for beginners:

  1. Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for example, to a neighbor’s house and back).
  2. Step it up: Walk at a comfortable pace for 15 minutes twice a day (for example, walking to the end of the street and back).
  3. Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you will have to walk a little faster to cover this increase in distance.)
  4. Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.

CREATING YOUR DAILY WALK ROUTINE

 How do I keep myself motivated to walk?

  • Keep track of your progress. Wear an inexpensive pedometer or other device to help keep track of your steps, or a wear a watch to keep track of your time. Set a daily or weekly goal, and try to improve this number.
  • Make it a fun challenge to beat your prior goals, or use these pedometers to start friendly competitions with friends or coworkers. Monthly “step challenges” can really motivate activity in a group.
  • Listen to podcasts or your favorite music.
  • Change your route; change your scenery.
  • Walk up and down hills or other new, more vigorous terrain.

Remember, walking is free. There are no costly fitness center membership fees. Reward yourself with the money saved when you meet your goals.

CREATING YOUR DAILY WALK ROUTINE—-SOURCE: CLEVELAND CLINIC

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CREATING YOUR DAILY WALK ROUTINE

walking exercise health benefit:10 things walking can do to your body.

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How to start an effective walking exercise?.

 

 

How to start an effective walking exercise?.

How to start an effective walking exercise?.

 

Yes! Just walking everyday can actually help you lose weight and tone your body. Walking is natural and the easiest form of exercise. You really do not need any equipment or special training

How to start an effective walking exercise is actually just a few steps ahead.

all you need is;

A good pair of comfortable sport shoes.

Comfortable clothing. 

HOW TO START AN EFFECTIVE WALKING EXERCISE

 

 

 

 

 

 

 

 

A good meal plan.

Fitness band.

Discipline and consistency

How long to walk every day to notice a significant weight loss?

We have been generally advised to aim for a brisk walk of about 30 to 90 minutes for most days in a week to notice a significant weight loss. You can aim to walk more on some days and less on other days, but the subtotal walk time for every week should be at least 150 minutes (Approx. 2.5 hours).

One should endeavor to walk fast enough to be in your moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. You can use a good fitness band to monitor your heart rate to ensure you are exercising at a moderate intensity.

If you intend starting a walk exercise, consider trying shorter period of walking and steadily build up your walking time. But try not to skip more than one or more days in a row as consistency is necessary for burning calories and improving your metabolism. Now the next question is;

What can you expect from a good walk plan?

According to the 21st century health care U.S, you will expect to see the following changes from a good walk plan.

1.    The loss of fat (not water or muscle)

2.    A firm, healthy, well-proportioned body.

3.    An increase in your metabolism which promotes fat burning and healthy lean muscle growth.

4.    A healthy heart rate and an increased lung capacity.

A healthy heart rate doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of the body.

 

5.    An increase energy and less muscle fatigue.

Although you feel tired and burnt-out when you just start a regular walk exercise, but overtime you will enjoy increase stamina and less muscle fatigue.

6.    Reduces your health risk.

A good walk plan reduces the risk of many conditions, including obesity, health diseases, high blood pressure, type 2 diabetes, metabolic syndrome, stroke, osteoporosis and certain types of cancer.

 

7.    Helps you live longer.

Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.

8    Walking improves both leg strength and toning.

Walking preserves lean muscle mass while helping you lose unwanted fat. Though walking will burn calories immediately; it takes approximately 18 minutes for any aerobic exercises to burn fat. According to the physician Katherine zeratsky, R.D, L.D, if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. To lose a pound a week, you generally need to eliminate 500 calories a day. And of course, the more you walk and the quicker your pace, the more calories you’ll burn. So the question is;

 what are you waiting for?

Pick those nice pair of shoes that has been lying dormant and unused and start a walk exercise.

 walk is free, easy, exciting and relaxing.

How to start an effective walking exercise?

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A long hot bath burns as many calories as a 30 minute walk.

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walking exercise health benefit:10 things walking can do to your body.

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walking exercise health benefit:10 things walking can do to your body.

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WHAT AFRICANS NEED TO STOP DOING TO THEIR SKIN

Wellness Habits:10 things to do now that you are young and healthy.

Wellness Habits:10 things to do now that you are young and healthy.

  1. Eat healthy.
  2. develop an exercise routine.
  3. Choose a career.
  4. Pick an enjoyable hobby.
  5. Keep a diary.
  6. Get closer to your family.
  7. Stick to a partner.
  8. Plan number of kids.
  9. Start saving for retirement.
  10. Travel the world.

EAT HEALTHY

Wellness

 

 

 

 

 

 

 

Striving to eat healthy is a must for everyone. Don’t just fill your tummy with food but ensure you are eating what’s right for your body. So know what you eat, how you eat and when you eat. Schedule your meals between eating proteins, fruits and healthy fat. Stay away from canned food but if you must eat them, cook them properly. Eat less salt, sugar, do more starchy carbohydrates and drink lots of water.

DEVELOP AN EXERCISE ROUTINE

Wellness

 

 

 

 

 

 

RECOMMENDED; How to start an effective walking exercise?.

Learning to stick to an exercise routine is an important decision we can make for ourselves. The human body has being naturally wired to be constantly exercised. You can try interesting exercise like running, jogging, bicycling and swimming, and walking too. But if for one or more medical reasons you can’t do any strenuous exercise, then practice walking a few miles every day. Exercises keep our body healthy, well-toned and strong.

CHOOSE A CAREER

Wellness

 

 

 

 

 

 

Practicing a career is very necessary in the lifetime of everyone. Choosing correctly is also very necessary. Don’t just do random things or stay glued to a job just to earn money, but choose a career you will be most comfortable with. Sometimes choosing a career for most people is confusing and frustrating. So if you find yourself in that category; then seek help and guidance or practice one or more career to see which one suits you the most. Since practicing a career is a lifelong activity, it is absolutely necessary to choose a fulfilling one.

PICK AN ENJOYABLE HOBBY AS A WELLNESS HABIT

hobby

 

 

 

 

 

 

Hobbies are sweet to indulge, After a hard day working, Do something that will make you forget your day. You can try watching your favorite shows, reading a breath taking romance novel or write your story. But make sure which ever hobby you love is truly helping your body DE-stress or you can simply nap in your free time.

KEEP A DIARY

Wellness

 

 

 

 

 

 

 

A diary is a private note, where you keep record of present and past events, discuss your experiences or to keep track record of mistakes and successes. Some people may find keeping one very old-fashioned but surprisingly most successful people did keep a diary.

GET CLOSE TO FAMILY

Wellness

 

 

 

 

 

As we leave our parent’s home to establish a world for ourselves, especially when we have build a family of our own, one tend to get caught up with a lots of things. There are bills to pay, children to cater for, work to attend everyday and so much more. We simply get really busy sometimes forgetting to reach out to our parents and siblings as frequent as before. So schedule time to call up your family, send surprises and try to stay in touch. Families are wonderful and irreplaceable.

STICK TO A PARTNER

Wellness

 

 

 

 

 

 

Finding a companion or spouse isn’t the easiest of things. But one can minimize trial and error relationships by understanding oneself first and then take considerable amount of time to pick a partner that suits one. Do not be the type, changing relationships like shoes. Do not enter into other people’s lives to destroy it with indecisiveness and lack of focus. So always take your time to understand what draws you to the opposite sex.

PLAN NUMBER OF KIDS

Wellness

 

 

 

 

 

 

The number of kids to have is generally a personal decision between couples and it should be decided long before marriage. Parenting as we all know isn’t easy. So the more number of children you have, the harder and stressful it becomes. Children are divine creatures but having lots of them vying for attention, food, and financial resources can be daunting and scary. As the wise old saying goes “it not about the number but the quality” and quality can never be matched. But if you are flexible enough and very determined, you can most likely raise lots of quality children. So always stay glued to what works for you.

START SAVING FOR RETIREMENT

Wellness

 

 

 

 

 

 

It is great to start saving for retirement even in your twenties, but don’t feel stressed about it, since you can still save in your 40s or 50s. Just start even if you feel it’s too late “better late than never” – and if don’t know how to start, just go get a nice retirement book and follow the guide. While everyone will agree that “it is better hustling for money while you are young and healthy, than when you become tired and grey.”

TRAVEL THE WORLD

Wellness

 

 

 

 

 

Travelling is a precious habit to indulge. The world is big, beautiful and full of differences. And how else will we ever get to know, except travelling? I mean we aren’t born to be rooted in one place but to discover the beauty of nature and its inhabitants.  So travel while you are young and able. Forget about the money spent, for experience is far more valuable than money will ever be.

Feel free to share your secrets wellness Habits. Share your  secret to- do  list that you practice now that you are young, able and completely free. Or share your adventures, experiences, and places you have visited or like to visit in the comment session below.

 

READ ALSO;

 Truth About Cosmetic Surgeries

How to Lose Weight Fast Without Exercise(Base on Evidence)

A long hot bath burns as many calories as a 30 minute walk.

walking exercise health benefit:10 things walking can do to your body.

23 ways to stay healthy and prevent rapid aging.

CREATING YOUR DAILY WALK ROUTINE

walking exercise health benefit:10 things walking can do to your body.

Wellness Habits:10 things to do now that you are young and healthy.

How to start an effective walking exercise?.