This is part 1 of 2 Walking as Exercise Has Health Benefits. To hop posts to read part 2 of Walking as Exercise, Walking vs Other Forms of Exercise click here.
Walking is one of the most common aerobic activities in the United States. It is a daily activity that most of us do to get to a place we want to go. Now, think about how many people had to walk before the automobile if they could not afford a horse. Nearly sixty percent of adults walk for at least ten minutes in any given week. However, walking for exercise necessitates more than a weekly commitment of 10 minutes. Approximately 53% of Americans fulfill health professionals’ physical exercise standards.
It is best for adults to perform 150 minutes (2 hours and 30 minutes) of aerobic exercise each week. It should be at a moderate level, such as a quick walk.
People may think of walking more to relax or get around than a structured aerobic activity. Some people may assume that walking is less beneficial than other forms of more vigorous exercise, such as fitness classes, jogging, or cycling.
However, evidence suggests that walking for exercise significantly benefits many people. As experts recommend, you should plan your walks to get the most out of trekking. Before doing something terrible for you, you should always talk to your doctor first.
Walking’s Health Benefits
Numerous studies have shown the benefits of participating in a walking program. These advantages range from a lower risk of various diseases to social benefits and mental health enhancements. Many studies look at the benefits for a specific population, such as those who are overweight or have a chronic health condition. Starting a walking routine could be the beginning of your health journey. Health could be just stepping away.
Cardiorespiratory Health Improvement
The American Heart Association recommends starting a walking routine to promote heart health. And there is plenty of research to back up their claim.
Walking can be essential in preventing cardiovascular disease in younger, middle-aged, and older people in both healthy and sick populations.
Postmenopausal women who walk fast for 40 minutes several times a week can immediately cut their risk of heart failure by 25%.
Also, getting adults at high risk for cardiovascular disease to walk more may help them live more active lives and stop or control cardiovascular disease.
Walking is an excellent cardio workout for the body, and here’s why.
Reaching the American College of Sports Medicine’s physical activity requirements will help you build and maintain musculoskeletal health. A well-planned walking program is one approach to accomplish this goal.
Walking is particularly beneficial to your bones because it is a weight-bearing activity. Weight-bearing exercise encourages you to work against gravity, giving valuable resistance to your bones.
Walking, along with strength training, hiking, jogging, climbing stairs, playing tennis, and dancing, is recommended by the National Institutes of Health to promote bone health.
Walking also helps reduce the rate of bone loss. A study on the benefits of exercise for people with osteoporosis found that walking alone did not seem to improve bone mass. Still, it did limit progressive loss, according to researchers. Walking every day is especially beneficial if you are overweight or have arthritis.
Reduced Blood Pressure
Walking may assist in minimizing the risk of cardiovascular disease by having a favorable effect on blood pressure. High blood pressure is one of several risk factors for heart disease.
Researchers found that the systolic and diastolic blood pressure of 529 people with high blood pressure went down after a 6-month supervised walking program. Those with higher blood pressure at the start of the research had the most significant improvements.
Brisk walks can help lower your blood pressure and your risk of type 2 diabetes.
Walking lowers the risk of getting type 2 diabetes. Research findings support the suggestion of 150 minutes of moderate aerobic exercise each week.
Another peer-reviewed study found that walking for at least 30 minutes per day lowered the incidence of type 2 diabetes by around 50%. Surprisingly, researchers needed help finding enough support for gardening and housework.
How Much Walking Is Ideal for Diabetes Management?
Weight Loss and Maintenance in a Healthy Manner
Using an activity calculator, you may estimate the number of calories you burn while walking—based on the estimation of your weight and the length and intensity of your workout
If you weigh 150 pounds, 30 minutes of brisk walking burns roughly 136 calories. If your weight is 175 pounds, that same walk will burn around 158 calories. In comparison, a 150-pound person burns only 71 calories while standing motionless for the same amount of time, whereas a 175-pound person burns 83 calories.
A fascinating pilot study found that walking with other people helped people lose weight more quickly. A group of people walking along a route, picking up and dropping off people at specific points. Walking in a group is the same as walking alone, except with at least one other person. A walking group can help you lose weight and follow a calorie-restricted diet.
Walking to Lose Weight
Lower Cholesterol Levels
Non-HDL cholesterol (such as LDL cholesterol) has a higher risk of cardiovascular disease. In contrast, HDL cholesterol is “good” since it is related to improved heart health. Aerobic activity may help to increase HDL cholesterol levels while decreasing non-HDL cholesterol levels.
Walking has been demonstrated in certain studies to reduce non-HDL cholesterol levels in adults by roughly 4%.
There are also early signs that exercise programs like walking can improve HDL cholesterol’s ability to fight free radicals and inflammation.
Increased Lifespan
Some studies have linked various forms of walking programs to increased longevity. So, that walking routine may lead to a longer life. But it might be hard to keep out lifestyle factors that affect study results, like diet, less stress, etc.
One study examined the walking habits of men aged 64 to 65 and their relationship to mortality risk. The researchers were able to account for potential confounding factors.
Walking more than two hours was significantly related to decreased all-cause mortality in males without serious diseases. Walking 1-2 hours per day for males with severe conditions reduced mortality compared to walking less than 30 minutes daily. Walking for more than two hours did not affect death in males suffering from serious diseases.
Other studies have found a link between being active often and having a longer life expectancy. However, studies almost always mention that confounders may impact the association.
Have you ever needed to walk outside to relieve yourself of a stressful situation? According to government health experts, walking is a terrific way to enhance your mood and reduce stress. They also recommend other activities such as tai chi, yoga, motorcycling, and dance.
Mental health professionals believe that being outdoors is a therapeutic environment. It might help you feel less stressed, get over mental exhaustion, improve your mood, boost your self-esteem, and feel better about your overall health. Walking outside may also provide cognitive benefits.
Sedentary Behavior Reduced
Much of the walking research is devoted to an organized walking program that includes frequent physical activity lasting 30 minutes or more. However, intermittent walking, such as getting up from your desk and walking around, may have advantages, such as a better glycemic response after eating.
The researchers conducted a small study with only ten volunteers who participated in three trials with uninterrupted sitting (seated for 2 minutes), standing every 20 minutes, seated for 2 minutes, and light-intensity walking every 20 minutes. The researchers looked for changes in plasma glucose, blood pressure, cholesterol, and triglyceride levels after participants drank a standardized test drink.
Researchers found that breaking up sitting time with short bursts of light-intensity walking instead of just standing may lead to positive postprandial responses that may improve cardiometabolic health at the end of the experiment. The study’s authors stated that the findings could help develop effective strategies to minimize the risk of cardiometabolic illness. However, because the study was so small, more research is required.
This was part 1 of 2. Walking as Exercise Has Health Benefits. Read Part 2 Walking as Exercise, Walking vs Other Forms of Exercise by clicking here.
Walking as Exercise, Walking vs. Other Forms of Exercise (Part 2 of 2)