Can such a simple exercise that requires so little financial investment be so beneficial for your health, regardless of your age? The unanimous answer from health experts is a resounding: YES!
If you are one of those people who doesn’t spend much time on this simple but healthy activity, perhaps the list below will convince you to “take a few extra steps.”
20 benefits of walking 30 minutes a day
- Reduce the risk of heart disease.
- Help maintain your ideal weight.
- Reduce stress levels.
- Increase your energy levels.
- Improve your mood.
- Get your blood pumping.
- Prevent obesity.
- Help reduce anxiety.
- Help your lungs work properly..
- Increase the absorption of Vitamin D.
- Reduce the risk of suffering from cancer.
- It can improve sleep quality.
- Strengthen your self-esteem.
- Improve your coordination and balance.
- Improve your quality of life.
- Reduce the chances of suffering from diabetes.
- Walking can promote creativity.
- Help stretch your bones and muscles.
- It can improve your blood pressure.
- Help strengthen your immune system.
It is estimated that to achieve the greatest number of these benefits, at least 3 hours of vigorous walking (about 6 km/h), or 5 hours of walking at a moderate pace (5-6 km/h) per week are required.
If after reading the above you have decided to start walking regularly, we advise you to start little by little. It is better to spend between twenty and thirty minutes initially and gradually increase the amount. It is also very beneficial to do a short warm-up before and after, so that the muscles are ready for use.
As for the rhythm, similar to the length of time, it is recommended that you increase it gradually.
If you find it difficult to “get going” and dedicate some time each day to walking, it is advisable to set a goal, for example, “I want to feel more agile”, “I want to lose weight” or “I would like to strengthen my immune system”.
Organising walks with other people and planning different routes can also help you get into the habit of walking and make it more fun.
Everyone get ready to start walking!
Photograph: designed by Freepik
