Benefits of walking every day to stay fit

 

||Benefits of walking every day to stay fit||

Many people can't find time for themselves by managing school, college, office, and household chores. As a result, various diseases are slowly spreading among people of all ages. However, it is possible to stay healthy through daily exercise. And the easiest exercise is regular walking. Walking improves the blood circulation process of the body. Because walking requires a lot of oxygen in different muscles of the body. Blood circulation in the body becomes faster to deliver that oxygen to the muscles faster.

So if you take some time out every day to walk, then the chances of various diseases are greatly reduced. There is no substitute for walking to keep the body healthy. People of any age can easily keep themselves healthy by walking for some time throughout the day. If you follow the rules every day, you can get relief from many diseases like blood pressure, cholesterol, heart problems, diabetes, fatigue, etc. You can control your weight, increase your efficiency and sleep well.

So in today's post, we will know what are the benefits of regular walking, when to walk, how to walk, and if you have any disease you should walk with the advice of a doctor.

We will first learn about the benefits of walking that will help you stay healthy. For example Weight control. It is not possible to control weight by dieting alone. And it is never possible to lose weight by living a lazy life. It is possible to control weight through regular walking along with healthy food. Because regular walking changes the metabolism process of our body. However, you have to walk at least 30 minutes a day and thus you should walk five days a week. In all, you have to walk 150 minutes a week. There is no harm in walking more than this. However, if you walk less than this, you will not get much benefit from walking.

Vitamin D maintains balance. Having enough vitamin D in the body increases the ability to resist disease effortlessly. If you have a habit of walking in the light of day in the morning, the deficiency of vitamin D in the body is filled. Vitamin D strengthens the bones and also eliminates the possibility of cancer.

Controls hypertension. Regular walking can easily control blood pressure. The main medicine to control blood pressure is walking. The problem of high blood pressure is not seen with regular walking and those who have high blood pressure get it under control if they walk regularly. Even walking 10,000 feet every day for 12 weeks reduces the problem of high blood pressure.

Reduces diabetics. Walking increases our metabolism. In particular, the metabolism of glucose in the body needs to be proper to build and control sugar resistance. Regular walking increases glucose metabolism. For this reason, For this reason, diabetic patients are told to walk. So if you have diabetes, you should walk in the morning and evening. Walking around regularly for at least 30 minutes a day without using a car can reduce the risk of diabetes. However, those who have diabetes should never go on an empty stomach or barefoot. And you should not walk too much in one day. Make it a habit to walk slowly.

Reduces the risk of heart disease. Regular walking increases physical fitness, increases heart function. But regular walking increases high-density lipoprotein, which greatly reduces the risk of heart disease. In addition, the rate of respiration increases during walking, which in turn increases the efficiency of the heart and lungs.

Prevents bone loss. Osteoporosis is a disease in which the bones become weak. As a result, there is a possibility of breaking bones in a minor injury. Regular walking reduces the tendency of bone loss. Especially in women, bone and joint pain increase with age. Regular walking is necessary to keep the joints healthy. Walking every day reduces joint pain a lot.

The strength of the leg muscles is increased. When walking, the toes, both hands, waist, and body move as they walk, so neck and shoulder exercises are done, which increases the strength of the feet and reduces the problem of back pain with regular walking.

Increases memory. Many people tend to forget as they get older. The problem of memory loss can be noticed especially in the elderly. Regular walking increases the blood circulation in the brain which reduces the tendency of forgetting in adults.

Reduces the risk of cancer. A report published in the British Journal of Cancer Studies states that regular walking reduces the risk of esophageal cancer by about 25%. In addition, the risk of bowel cancer is greatly reduced.

It is important to walk regularly to keep the mind well. In addition, regular walking helps to reduce stress, reduce the symptoms of depression, increase cognition. Dopamine and serotonin are released which makes you feel better. Depression is eliminated and mental health is maintained.

When you start walking in the morning in a pleasant environment, you feel refreshed and the muscles of the body become much stronger. In addition, the tendency of mental stress and tension decreases. There are also many benefits to regular walking, such as Creativity begins to increase. But the biggest thing is that two terrible diseases like high blood pressure and diabetes can be controlled very easily.

When to walk

Many of us think about walking but can't understand which time is right for walking. We can walk any time within 24 hours. However, according to experts, the best time to walk is in the morning. You can also walk in the afternoon if you want. However, sometimes it is not right to go for a walk. It is better to walk in the morning but it is not right to go for a walk immediately after waking up. You should go for a walk 30 minutes after waking up. It is not advisable to go to bed immediately after walking. You should go to bed at least two to three hours after walking. It is not right to go for a walk even after getting full. However, if you walk for 30 to 45 minutes at least 5 days a week, you will get real benefits. Although it is a little difficult at the beginning, once you start with patience, you will gradually start the habit of regular walking.

Also, in the case of regular walking, all the things that should be followed, such as never walking in the afternoon. Water should be consumed before and after walking. Something should be eaten within one hour of walking. Loose clothing and suitable shoes should be worn while walking. Walk on a flat place in a pollution-free environment like an open field, clean sidewalk, etc.

A healthy and strong person can start walking if he wants. However, people suffering from diabetes, heart disease, kidney disease, Shortness of breath, hypertension, arthritis, etc., must consult a doctor. First, start walking slowly and gradually increase the speed. You have to take a long and deep breath in the middle of the walk and leave. If you want to stay healthy and normal by preventing various diseases, walking is very necessary. If you walk for 30 minutes at least 5 days a week, your body and mind will be better. So everyone should take some time out of their busy lives and take regular walks.