MORNING WALKING BENEFITS:-
What’s there not to like about walking? It is free. It’s easy to perform and easy for the joints.
It is an aerobic exercise. The women who walk daily contains less body fat as compared to those who didn’t walk. It also lowers the risk of the formation of blood clots, as the calf acts as a pump, thereby contracting and pumping the blood from the feet and the legs back to the heart, thus reducing the load on the heart.
Turning the normal walk into a fitness walk requires proper posture and balanced movements. Here are some tips for an effective walk:-
- The head should be up. Look forward and not on the ground.
- Neck, shoulders, and back should be are relaxed and not stiff.
- Swing the arms freely with a slight bend in the elbows. A little pumping with the arms is OK.
- The stomach muscles should be slightly tightened and the back is straight and not bent forward or backward.
- Walking should be smooth, rolling the foot from the heel to toe.
As a person starts the walking routine, remember to check these points:
- Get the proper gear:- Choose the shoes with proper support, a firm heel, and should be having thick flexible soles to cushion the feet and absorb any shock. Wear comfortable clothes and gear as per weather. If a person is walking outdoors when it is dark, then wear bright colors or some reflective tape for proper visibility.
- Choose the walking course carefully:- While walking outdoors, avoid paths containing cracked sidewalks, potholes, and uneven turf.
- Warm up:- Walk slowly for around 5-10 minutes to warm up the muscles and to prepare the body for exercise.
- Cooldown:- At the end of the walk, walk slowly for around 5-10 minutes to help the muscles cool down.
- Stretching:- After the cooldown, gently stretch the muscles.
BENEFITS OF WALKING 1 HOUR A DAY/EVENING WALKING BENEFITS:-
Trim the Waist
If there is a bulge on the waist, then walking can help a person get rid of it. With a steady and regular walking schedule, one can attain flat abs in no time.
Improve Heart Health
Walking daily decrease the chances of developing heart disease and other related disorders. Take around 10,000 steps per day, this will have a positive effect on the heart. Take the stairs whenever possible rather than an elevator.
Reduce Arthritis Pain
If a person walks for around 30-60 minutes every day, the person will get the best relief from the arthritis pain naturally. It reduces inflammation and stiffness in the joints. At the start, go at a slower speed and gradually build up to walking faster and much longer.
Improve Mental Attitude
Daily walking is very helpful for lifting up a person’s mental attitude. It can provide a few minutes to clear the problems in the mind, through breathing the fresh air and connecting with the natural environment.
Help reduce Excess Weight
One of the benefits of walking for weight loss is that the person will gradually reduce excess weight. Walk for at least 30-45 minutes each day, one will begin to notice that the clothes are a loser.
Prevents High Blood Pressure
Walking daily can help lower the blood pressure naturally. 10-minute slow walks are helpful in the morning.
Manages Type-2 Diabetes
Walking is the best forms of exercise a person can do. It is healthy and refreshing and helps control diabetes.
Improve the Balance & Co-ordination of the Body
Staying active maintains the balance and coordination. A human need to use their muscles in order to keep them working properly. Walking is the best way to keep the muscles working, especially those of the legs and arms.
Strengthen the Bones
Osteoblasts are the cells in the bones that help build new bones. They respond well when additional stress is given to them. The bones will get stronger the more the added stress.
Reduction in the Size of Buttocks
Doing any exercise that involves the muscles in the behind will cause them to tighten up and get the desired shape.
Walking daily will extend the life as well as make a person feel better. The person will be able to move freely for a longer time.
Mental stress is a problem for busy people these days. Take a brisk 20-30-minute walk every day can help reduce mental stress. It acts as a mild tranquilizer.
Low Impact Form of Exercise
The person will not be pounding the body on concrete and jarring the body in any way. Start out slowly and then build up the pace of walking.
Boosts Immune System
If a person exercises regularly, one can reduce the number of colds each year. Regular exercise can support the immune system by strengthening the cells that attack the body.
Prevents from Falling in Older People
Daily walking strengthens the ability to move smoothly. As people age, the ability of a person to move smoothly and easily decreases, so movement and activity are essential, to maintain the stability and flow.
Gives Time to Think
Walking outside gives time to think. Mute the cell phone, and get away for sometime from TVs, computers and other daily distractions. Many people walk just to get away from these distractions to think and chill out.
Gives Time to Meditate
If a person likes to meditate then walking is a good to do it. One can put meditation tapes in the iPod and meditate while walking.
Body Juices Start to Flow
Walking opens the flow of the ideas, therefore increasing a person’s creative thinking. It stimulates the neural connectivity and plasticity in the hippocampus part of the brain.
Improves the Outlook on Life
When a person is active for around 30-40 minutes every day, the body will release chemicals known as endorphins that help improve the mood. They send signals to the brain that make a person feel good and also releases other neurotransmitters. Daily walking reduces the levels of cortisol in the body. This hormone causes stress and bad moods.
Make the Legs Look Good & Stronger
Walking on a daily basis will tone the legs and make them look good and stronger. Regular walking with help you get rid of the cottage cheese legs and tighten up the skin, making the legs look and feel better. Walking is the best way to increase the muscle tone of the legs.
Regular Bathroom Habits
Having regular bowel movements is also a benefit of walking. Walking speeds up digestion and causes the regular removal of the waste materials from the body. It can help get rid of constipation.
Walking Uphill will firm the Glutes
Having a soft and saggy butt and thighs is not what most of the people find attractive. Firm glute muscles help a person look great. Uphill walking tightens the glutes and the legs.
Increase the Functioning of the Lungs
The exercise from brisk walking increases the workload on the human lungs. The sympathetic nerves stimulate the respiratory muscles so that a person increase the rate of breathing. Byproducts from the muscles such as hydrogen, carbon dioxide, and lactic acid, stimulate the respiratory nerves present in the brainstem. This stimulates the respiratory muscles. A slightly elevated blood pressure opens the blood flow to air sacs in the lungs. This process produces more oxygen in the human blood.
Walking can improve the balance and physical dexterity. It is important to maintain the physical dexterity as a person ages. By exercising the muscles, daily by walking with some weights, one can enhance physical dexterity.
Improves Fluid Intelligence
Fluid intelligence is a learning capacity. It does not depend on any education, experiences or some previous learning. It is the person’s ability to reason, process, and analyze the information. Increasing aerobic exercise and walking will help the body combat this problem. A brisk daily walk is a good aerobic exercise. It will increase the fluid intelligence of an individual.
Make a person Look Younger
By tightening up the skin and firming the muscle tone, daily walking make a person look younger. If the skin is firmer, one will definitely look and feel better. Daily walking also stimulates the blood flow to the skin, proving the face more color and vibrancy.
More Exposure to the Sun for Vitamin D
Daily walking will provide more exposure to the sun, natural form of Vitamin D. It increases the body’s access to Vitamin D, giving an extra boost that will help a person feel good. A 30-minute brisk walk every day, will provide you with more Vitamin D and help improve the mood.
Improved Blood Lipid Levels
Low-Density Lipoprotein increases the risk of heart disease and other chronic disorders in the body. Exercise stimulates enzymes that reduce LDL levels in the body and promotes their excretion. Walking increases the size of the protein particles that carry cholesterol throughout the body.
Reduced Risk of Cancer
Physical activity reduces the risk of cancer. Active people have a 24% lower chance of getting a colon cancer. Active women are less likely to develop a breast cancer. Esophageal cancer, liver cancer, and others are reduced by exercise. Exercise lowers the level of hormones such as estrogen, insulin and growth factors that increase the cancer risk. It helps the food digest faster, lowering the stomach and GI tract cancers. Walking increase the amount of oxygen flow throughout the body and thus preventing cancer.
Improves Asthmatic and Respiratory Problems
Exercise is good for the people with asthma. Do not want to overexert the body and daily walking is good for asthmatic patients. It helps open the airways and make breathing smoother. It will strengthen the lungs and help improve breathing and reduce asthma symptoms. Breathing through the nose rather than mouth during exercising is recommended for asthmatic patients.
Reduces Sleep Disorders
Moderate exercise daily improves the quality of the sleep by allowing a smoother transition between different phases of sleep. Mild exercise at bedtime is the best. It will allow the person to get the deepest stage of sleep and stay asleep for a longer time.
PMS (Premenstrual Syndrome)
Low-impact exercises reduce PMS symptoms and make that time easier to handle. When the cramps start, take a walk and this will reduce the symptoms. This increases the endorphins being released into the brain. Avoid high impact exercises such as running and perform a brisk walk.
Reduces the Possibility of Developing Dementia & Alzheimer’s Disease
Daily walking reduces the chances of developing dementia and Alzheimer’s Disease. It keeps brain functioning better, increases the oxygen circulation throughout the body. Exercise help increases the size of the hippocampus, which promotes supports thinking. By rejuvenating the brain activity, one can reduce the chances of developing dementia and Alzheimer’s Disease.
Improves Sex Life
It improves the muscles strength, mind-body coordination, and other physical activities of the body. It also improves the sex drive for both men and women. Exercise increases the sex drive of men. It increases the physiological and the sexual arousal of a woman as well. It increases the body awareness which leads to increased sexual arousal.
During pregnancy, the joints soften a bit, which might lead to injuries if a person was too active. To stay active and healthy during pregnancy, daily walking is highly recommended, in place of running and other severe exercises. Low-impact walking will keep the heart and muscles strong. Exercising keeps the women in good shape for delivering and keeps them from gaining weight.
Increases Body Energy
Walking increase the blood flow to the muscles and brain, and thus increasing the energy level and help feel better. Exercise increases adenosine triphosphate, a chemical in the body, that increases the blood flow. Taking a brisk walk wake up the brain and the body. The person will lose the feeling of fatigue and will feel more vibrant.
Daily walking increases the metabolism and keeps it working at a faster rate. This will allow the body to burn calories faster and for a longer time. A brisk 30-40 minute walk every day help digest food faster, lose weight, and stay healthier. If the digestion works faster, it prevents stomach and other abdominal disorders as well.
Reduce Acid Reflux
Walking reduces the symptoms of an acid reflux and reduces the occurrence of such attacks. People with acid reflux should take a walk after dinner and eat meal 3 hours before bedtime would be able to reduce GERD.
Relieves Menopausal Symptoms
Women going through menopause can benefit from daily exercise to reduce the symptoms.
Improves Social Life
Meeting new people and making new friends has a benefit to the overall health and gives enjoyment to life. It improves the mental attitude and also helps reduce isolation.