Walking for weight loss: walk off those pounds

If you are someone who is a fitness freak, yet you don’t have time to hit the gym. If you are someone who is affected by a lot of diseases and desperately needs to stay healthy, without having the zeal to exercise; a brisk walk around the park or beach might help you in many ways. Walking not only aids in weight loss, it can be practiced by anyone to maintain the health and overall well-being. You can consider the famous proverb used for apple. Walking too can keep the doctor away. “Walking is the No. 1 exercise I recommend to most of my patients because it is very easy to do, require nothing but a pair of tennis shoes, and has tremendous mental and physical benefits, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet. Here’s what happens if you decide to walk for 30 minutes everyday.

Benefits of morning walk

The benefits of walking are as follows:

1.  Walking stimulates metabolism

The main symptom of metabolic syndrome is central obesity (also known as visceral, male -pattern or apple-shaped adiposity), overweight with adipose tissue accumulation particularly around the waist and trunk. It is the result of our sluggish lifestyle. It can cause cardio vascular disorders and even early death. Intense Cardio can help in weight loss. Walking is an active form of cardio. Thus walking for 15-30 minutes everyday, will surely be beneficial.

2. You need to Walk for improving circulation

When contracting muscles are abstained of oxygen from inadequate blood circulation they cramp and hurt. So walking improves the blood flow. Hence, it is a healthy and inexpensive way of health care. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered 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 stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

3.  Walking alleviates your mood

Walking is very beneficial to treat depression and a bad mood. It uplifts your mood instantly. A study published in the Archives of Internal Medicine, depression sufferers who took a daily walk showed just as much improvement in their symptoms as people on medication. In fact, 60 to 70 percent of the subjects could no longer even be classified as depressed. Studies too say that the mood boosted from the walk lasted longer than that of the medication.

4.  Walking prevents allergy

According to a Thai study, researchers found that walking or running—even for just 15 minutes—can reduce sneezing, itching, congestion and runny nose by up to 70 percent.  Regular physical activity helps to decrease allergy symptoms by improving blood flow in your body, which promotes the removal of allergens. The most common allergy symptoms that make us feel so miserable include itchy eyes, runny nose, fullness in the ears, pressure in the sinuses and overall fatigue. Although you can’t exercise away your allergies, walking regularly can certainly minimize your symptoms because the improved blood flow that results from exercise helps to prevent the delicate tissues surrounding your nose, mouth and lungs from being inflamed.

5.  Walking preserves the fountain of your youth

The scientists found that cardiovascular exercise, like walking, can preserve or even lengthen your telomeres, the parts of our DNA that shorten as we age. Thus, people who walk in the morning or evening, applying sunscreen on their face stays young and healthy.

6.  How to sleep like a baby

People have a lot of scary sleep stories and disease like insomnia which are dreadful. If you want to have a fortunate 8 hours sleep every night, invest some time for walking. In a large meta-analysis of sleep studies, researchers found that regular walkers had longer and better quality sleep.

7.  Walking helps you to live a stress free life

Stress affects us both mentally and physically. Brisk walking boosts endorphins, which can reduce stress hormones and alleviate mild depression. According to an UK study, walking through green spaces can put the brain into a meditative state. The act is found to trigger “involuntary attention,” meaning that it holds attention while also allowing for reflection. Try following a walking meditation practice in one of your favorite parks to enjoy the health benefits of moderate physical activity while also quieting the mind and increasing awareness.

8.  Walking boosts memory power

Walking is good for your overall conditioning of your body. It keeps you calm, healthy and composed. Walking too empowers our mind and memory power. A comprehensive study of the effects of exercise on the brain found that it benefits all aspects of your mind including memory, cognition, learning, reading and it even increases the size of your brain to boot. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and dementia.

9. You need to walk to drop pressure

Walking most certainly helps lower your blood pressure but let’s get an idea of how often and for how long you need to walk for it to really be helpful. Researchers from Arizona State University found that taking 10-minute walks every day is an effective way to lower your blood pressure.

10.  A good walk around helps in curbing diabetes

According to the American Diabetes Association walking is a great way to curb diabetes. You should start out with a 3 to 5 minute slow-paced walk and then stretch for 5 to 10 minutes followed by a walk at moderate speed. Make sure you keep your spine straight and your chin up. On some days you can choose to indulge in shorter walks and on others push yourself to brisk walk. James O. Hill, PHD from the University of Colorado at Denver writes that a modest change in one’s schedule like making time for walking can make a significant change in the life of a type 2 Diabetes patient, reducing overall healthcare costs. To see good results, you can start out with 30 minutes or 2400 steps a day and take it up to 77 minutes or 6400 steps a day.

When you become a regular walker, you will establish a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. “I firmly believe that walking regularly can help you to accomplish other goals you set your mind to,” says Kim Evans, a personal trainer and daily walker. Thus, walking is very essential for the proper functioning of every body part.