Did you know that a walk a day, or walking for 30 minutes or more every day has seven great health benefits?
Have you ever heard the expression, “A walk a day keeps the doc away?” Not yet? Well, it should become a common phrase because it is one of the most effective and simple ways to improve your health.
A walk a day for at least 30 minutes a day has numerous health benefits. In addition, breaking your walking time up into numerous shorter walks rather than one big one has even greater benefits, according to new research. This is because it means you’re moving more frequently throughout the day. Here are seven great benefits of taking a walk a day.
1. Lower Your Chances of Developing a Chronic Illness
Check out these science-backed health benefits that a daily 30-minute stroll can provide:
Diabetes risk is lower. Walking allows blood sugar to enter your cells for energy. Therefore, it promotes insulin sensitivity, which reduces blood sugar levels. This lowers your overall diabetes risk. In addition, it boosts your energy levels. It’s very crucial to walk for at least 10 minutes after each meal to receive the best blood sugar results.
Regular walking, according to researchers, can lower blood pressure by up to 11 points and may cut the risk of stroke by 20% to 40%.
According to one of the most well-known studies on walking and health, people who walk 30 minutes or more on 5 or more days per week had a 30% lower risk of cardiovascular disease than those who did not.
2. Improve Lymph Flow and Reduce Inflammation
Lymph flow is critical to your overall health and vigor. Why? Because the lymphatic system is your body’s built-in waste management system. Therefore, it filters and transports hazardous waste materials from all of your tissues, cells, and organs. In addition, it transports and absorbs fat-soluble vitamins from your digestive tract to your cells.
The lymphatic system includes lymphatic veins, lymph nodes, lymphocytes, tonsils, appendix, adenoids, spleen, thymus, and bone marrow. It is the largest circulatory system in the body. In addition, it’s an important part of your immune system. It fights infection, keeps you hydrated, and makes disease-fighting white blood cells.
So, what happens if your lymphatic system isn’t functioning properly? Lymphatic congestion is a major contributor to health problems in the body. If your lymph system isn’t working properly, your cells become polluted by their own waste. In addition, the lymph fluid becomes a filthy cesspool. This can cause inflammation and fatigue, infections, swelling, headaches, fluid backup in the ears, brain fog, mucous, feelings of heaviness in the arms and legs, bloating, constipation, inability to lose weight, mucous, stiffness, and more. That’s why it’s so important to keep the lymph circulating!
But there’s a catch…
To circulate blood around your body, the lymphatic system does not have an automatic pump like your heart. Your lymph fluid must be moved. YOU are the engine! Therefore, a walk a day helps to improve your overall health by getting your lymph system pumping.
3. Raise Your BDNF Levels
Walking raises levels of brain-derived neurotrophic factor or BDNF. This acts as a miraculous growth builder for your brain and neurons. This is because walking uses the largest muscles in your body. This is critical for preventing brain diseases like Alzheimer’s.
Furthermore, getting active is a smart idea. A walk a day is beneficial whether you’re stuck at work or school or are looking for a solution to a difficult situation.
According to a recent study, taking a walk a day rather than sitting can instantly ignite creativity.
4. Improve Your State of Mind
Have you ever had a glass of wine or a square of dark chocolate to get you through a particularly trying day? A walk a day is a much healthier and more effective option that comes with a bunch of other advantages!
Regular walking, according to research, alters your nervous system to the point where you can experience a reduction in anger and hostility. In addition, it has meditative-like benefits. This is especially true if you utilize your walking time to deepen your breathing and fill your mind with happy thoughts.
Additionally, making your walks sociable — that is, walking with a coworker, your partner, or a good friend — helps you feel more connection, which improves your mood even more.
What about persons who have Seasonal Affective Disorder, SAD or who require sunlight to be happy? Taking a trip outside allows exposure to natural sunlight, which might help you beat the blues.
5. Boost Your Metabolism
This benefit may seem self-evident, but it’s worth remembering when you’re thinking of missing your daily walk.
A walk a day boosts metabolism by burning calories and avoiding muscle loss. This is especially essential as we get older. In addition, regular walking can help you lose abdominal fat. It does this by lowering your blood sugar and enhancing your body’s insulin sensitivity.
6. Achieve Better Regularity and Healthier Digestion
Walking causes you to activate your core and abdominal muscles. Therefore, a walk a day can considerably improve digestive motility. This action aids in the faster removal of waste from your system. Furthermore, it reduces gas and bloating. Additionally, it aids in the absorption of nutrients.
7. Help Your Legs Look and Feel Better
Varicose veins are more likely to develop as we get older. A walk a day has been shown to help prevent them from developing. This is because our venous system contains a circulatory component in our calves and feet known as “the second heart.” It is made up of veins, muscles, and valves. The purpose of this system is to return blood to the heart and lungs.
Walking helps to enhance the secondary circulatory system. It does so by strengthening and conserving leg muscle, which improves blood flow. Who doesn’t want their legs to be more shapely and toned?
BONUS: Gain More Motivation in Achieving Your Health Goals
You build a regular habit of movement when you become a daily walker, and it’s quite achievable. Furthermore, you’ll be more likely to engage in more rigorous physical activity. In addition, you are more likely to try other new healthy behaviors as a result of the great advantages you’ll get from this regular practice.
Therefore, consider your regular walk as a launching pad for a better lifestyle.
Image Credit: Darwis Alwan; Pexels; Thank you!