With summer practically begging us to spend as much time indoors to relax, finding a great way to get some exercise and staying in shape is kind of hard. Whether you’re trying to lose a few kilograms, get in better shape or simply do your future self a big favor, walking is one of the best options out there. In this article, we will discuss the benefits of walking 1 hour a day.
People who don’t like working out can now relax. Research has found that walking is just as advantageous as a workout. You don’t need to pay for a gym, your only investment would be a good pair of walking shoes —or even barefoot would be fine if you really want to feel one with nature. We can practice it daily, such as walking to school or office.
10 Benefits Of Walking 1 Hour A Day
There are several scientific health benefits of walking 1 hour a day could do:
1. Less Body Fat
Are you keen on burning fat without going to the gym? Then try walking. While losing weight mostly depends on your diet, exercise is also important. But the exercise doesn’t always have to make you tired.
Research has found that walking around 50 and 70 minutes just three days a week for 15 weeks resulted in an average body fat loss of 1.5% — or 1.1 inches around the waist area. According to Jackie Vick, a certified personal trainer at Gold’s Gym, walking is a great way to reduce body fat and build lean muscle.
It burns calories and also is one of the easiest forms of exercise.
When you start to walk, your clothes could begin to feel a bit looser, with the number on the weighing scale staying the same. This is mainly as regular walking can improve your body’s responding ability to insulin, which can help you reduce belly fat.
2. Difference In Heart Health
Walking is great for your heart! Walking is known to increase your heart rate which is a pretty good thing. We all know that our heart is a muscle and to keep them strong, they should be put to work. Several studies have concluded that walking reduced the risk of heart disease by 33%. This is true for both men and women.
3. Boosts Your Happiness Levels
Taking a walk instantly improves your mood, reduces stress and boosts your creativity.
Even scientific research has shown that more walking can have a good effect on one’s mood.
In a study on the positive effects of walking published in the National Library of Medicine National Institutes of Health, various experiments showed that even casual walking promoted positive effects.
4. Stronger Bones
Osteoporosis is a kind of bone issue that happens to old people because their bone mass is low. The bone structure and the lowered quality of bone tissues trigger osteoporosis. To prevent osteoporosis, we do not only have to consume milk.
5. Stabilizes Our Blood Pressure
For high blood pressure patients, one-hour walking is a perfect exercise. One hour walking for three or five times a week is believed to be effective to reduce blood pressure.
6. Improves Sleep
You can sleep better after you’ve walked and that’s because walking naturally releases levels of melatonin, a hormone that helps you sleep.
Based on the research in Fred Hutchinson Cancer Research Center in Seattle, insomnia patients should walk at least 45 minutes in the morning This is believed to help with insomnia.
Experiments that have been conducted to know the impact of walking on brain functioning proved that it can increase memory, improve the cognitive functioning, release endorphins, and reduces mental fatigue.
Walking also helps in keeping the mental juices flowing so that your creative skills are enhanced
Studies have proved that walking also increases the size of the hippocampus that is associated with increasing your long-term memory now tell me it’s not cool?
7. Preventing Diabetes Type 2
Besides heart disease, diabetes type 2 can also be prevented by having an hour-long walk. Walking allows our muscles to work at their best so that they can absorb the raising glucose content. walking for an hour can reduce diabetes type 2 at least by 30%.
Exercise helps muscles to absorb blood sugar thus preventing it from accumulating in the bloodstream. This effect can last for hours or even days, but it’s not permanent. The reason why walking regularly is essential for continued blood glucose control
8. Reduces The Risk Of Breast Cancer
Cancer is, unfortunately, a genetically inherited disease but what is sadder to hear is that the majority of the cases of cancer occur due to unhealthy lifestyle habits such as lack of physical exercise, sedentary/lazy lifestyle, bad nutrition, smoking and consuming alcohol.
This is mainly because alcohol can damage the cells of DNA which leads to mutations. We are capable of making the desired changes in our lifestyle to prevent the risk of breast cancer.
9. Prevents Dementia
Taking a 30-minute walk each day could help in reducing the risk of developing dementia by approximately 40%, doctors have stated dementia is often linked with obesity, hypertension, and diabetes. Walking regularly can diminish the risk of blocked blood flow to the brain.
10. Immune System Gets Stronger
Walking for an hour a day increases the number of lymphocytes in the blood. These cells attack the germs that enter into the blood. As you get regular in walking, defense surfaces (located in the skin, mucosal linings) gets stronger, becoming much better in protecting us from various diseases.
10 Benefits Of Walking 1 Hour Everyday
Below is the comprehensive list of health benefits of walking daily.
- Less Body Fat
- Difference In Heart Health
- Boosts Your Happiness Levels
- Stronger Bones
- Stabilizes Our Blood Pressure
- Improves Sleep
- Preventing Diabetes Type 2
- Reduces The Risk Of Breast Cancer
- Prevents Dementia
- Immune System Gets Stronger
To conclude, Walking one hour a day can offer your body various benefits beyond weight loss. You can improve your blood circulation, improve your mental health and sleep better.
You can get started by walking 30 minutes a day and gradually increasing your daily walking time each week. Check your heart rate and blood pressure each week and check your weight once every 2 weeks.