You Don't Just Sit There! Start Getting More Walking As A Form Of Exercise
By Zarifah binti Aziz | Published on June 23, 2022
Have you ever considered how walking can help in maintaining a healthy body?
Walking is a simple, free, and easy approach to become more active, lose weight, and become healthy. Moreover, walking is an aerobic workout, and any aerobic exercise can help you lose body fat. Neverhteless, combining walking with high-intensity activities like jogging or fast-paced walking might help target abdominal fat more effectively than walking alone (Hong et al., 2014).
Several benefits of walking are listed below: Example
When walking is paired with a healthy diet, it can promote weight loss. The more you walk, you’ll lose inches and even pounds, especially when you walk everyday. Additionally, walking can lower your risk of obesity and diabetes.
According to the Centers for Disease Control and Prevention (CDC) recommend that most adults should aim for 10,000 steps per day as a result. This is approximately equivalent to 8 kilometers, or 5 miles, for most people.
You might not be aware that walking can improve your mental health. According to a study (1), it can aid in lowering levels of anxiety, depression, and negative mood. Besides that, it can increase self-confidence and lessen social withdrawal symptoms.
In terms of lowering anxiety and depression, psychologists discovered that a 10-minute walk can be just as helpful as a 45-minute workout. Moreover, walking with friends or family members can improve your mood as you can share new stories with them and have fun together.
In one small study (2), obese women who walked for an average of 50–70 minutes three times a week for 12 weeks greatly reduced their body fat and waist circumference. When compared to the control group, the exercise group had significantly less visceral (from within your abdominal cavity) and subcutaneous (under the skin) fat.
So, you should start walking at least 3 times per week to help in weight loss and reduce belly fat.
Walking around 2.5 hours per week at a brisk pace (Ludlow and Weyand, 2016).
Warm up by walking gently during the first five minutes of each stroll.
The following can assist you in developing a habit of walking, according to the National Health Service (2016):
If you just lie down in bed at home, nothing good will happen. Therefore, you should start walking at least three times per day as it has many health benefits for your body, including helping in the maintenance of healthy weight, strengthening the heart, and reducing the risk of developing heart disease.
Additionally, it can help your mental health, particularly on days when work is stressful. Walking alongside your loved ones will make the walking even more enjoyable because you can tell each other new stories and take in the scenery.