Walking for good health

In this week's challenge you must Walk 30 Minutes Everyday.Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training.Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time.

Benefits of walking:

1. Strengthen the heart

   Walking in the morning has tremendous cardiovascular benefits. consistently walking in the morning at a brisk pace between three to four miles per hour, we can reduce our chances of suffering from heart disease by as much as 40%. Walking is a fantastic way to address high blood pressure, hypertension, heart attack and stroke risk because the activity strengthens the heart and generally improves cardiovascular health.



2. Burn calories

   Walking can help you burn calories. Burning calories can help you maintain or lose weight.Although the calorie burn from walking may not be as great as running, for example, the activity of walking does steadily burn calories that will contribute to weight loss. Remember to take a bottle of water with you to stay hydrated and at peak energy levels so that you can devote as much effort as possible into your morning walk.



3. Eases joint pain

   Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints. Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.



4. Strengthens Bones

   Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance.



5. Strengthens Muscles

   Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles



6. Improves Digestion

   Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system.



7. Boosts Immune Function

   Walking is a great way to boost your immunity. Walking at least 30 minutes a day can help bolster the activities of the immune cells, namely, the B-cells, T-cells, and the natural killer cells (13). It helps release the WBCs at a faster rate, thereby allowing your body to heal quickly.



8. Improves Memory

   Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system.



9. Reduces Stress

   Walking can help reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of the stress hormones. Breathing in and out while walking also helps to breathe out the tension.

Morning walking has numerous benefits and can easily be integrated into your routine. Morning walking requires no gym membership and no special equipment other than a good pair of walking shoes, and it can be done in your own neighborhood. Morning walking is especially beneficial for sedentary folks looking to ease their way back into an active lifestyle.

Tips for Morning Walk:

1. Carve out the time. The most important thing is that you give yourself enough time to actually go on the run or walk. Decide how long you want it to be -- 30 minutes is a good time for a nice long walk, and 20 minutes is a good time to run or do a running/walking combo if you're a new runner.


2. Plan your route.


3. Prepare some music if necessary.


4. Make sure to get enough rest.


5. Remind yourself of all the benefits of taking a morning walk or run.


6. Don't let the bad weather stop you

Suggested Reading:

10 Great Reasons to Start Morning Walk - Learn more here.

Surprising Health Benefits of Morning Walks - Learn more here.