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10 benefits of walking

Walking is one of the exercises that, in addition to being pleasant, can make you feel better Many think that if exercise is not high intensity it is not possible to benefit from physical activity. But walking or walking is free, easy, and safe in injury.


Walking is an aerobic exercise and as such brings many benefits for people who practice it. For example, a study by the University of Tennessee found that women who walked daily had less body fat than those who did not, and had a lower risk of blood clots.


Therefore, The next time you decide to sit on the couch, think about going for a walk, Because, in addition to enjoying the landscape, you will obtain both psychological and physical benefits.

1. It helps you sleep better


Walking helps free serotonin (5-HT), a neurotransmitter derived from an amino acid called tryptophan. One of its functions is. increase the production of melatonin, a hormone that regulates sleep cycles. In addition, in order to rest and be calm, serotonin intervenes in it. stress management and body temperature.


Walking increases serotonin levels so it helps you sleep better. A study that was carried out at the University of Sao Paulo that evaluated a group of subjects with insomnia, and compared the effect of both moderate aerobic exercise (eg, walking) and vigorous aerobics on these, concluded that moderate aerobic exercise was the one that achieved the greatest benefits compared to sleep quality.


2. Improve mood

A study from California State University in Long Beach showed that the more steps, the better the mood. Why. As stated in the previous point, walking releases serotonin, better known as the chemical of happiness? But, in addition, it also releases endorphins, natural opiates that make us feel really good.


3. Improves circulation


Walking improves blood circulation and prevents cardiovascular disease.


A study from the University of Colorado and the University of Tennessee found that research subjects who walked one to two miles a day lowered their blood pressure by almost 11 points in 24 weeks. Subjects who walked half an hour a day reduced the risk of having a heart attack by 20 percent.

4. Increase life expectancy


As stated by research from the University of Michigan School of Medicine Those 50 or 60 year olds who walk regularly have a 35 percent lower chance of dying in the following eight years compared to those who do not walk.


5. Prevents cognitive decline


A study by the University of California, San Francisco (UCSF), involving 6,000 subjects 65 years of age or older, found that the more we walk, the more the slow cognitive decline. Subjects who walked 2.5 miles a day were 17 percent less in memory loss.


6. Reduces the risk of Alzheimer's


A study conducted at the University of Virginia Health System in Charlottesville found that men ages 71 to 93 who walked a quarter of a mile a day had a 50 percent lower risk of Alzheimer's, compared to those men of the same age who did not walk.


7. Walking makes you lose weight

Walking is an excellent exercise in losing weight when someone is not yet in good physical condition. For weight loss, especially in the initial stages, aerobic work such as walking is optimal, since it is easy to perform, it hardly poses a risk of injury and generates a predictable and regular energy expenditure. Being a low impact activity, it does not exert tension on your body as it would run, jump or even dance. This makes it ideal for older adults, people with a tendency to joint pain and anyone who wants to leave sedentary life behind and live a more active life.

When it comes to burning fat, physical activity and daily activities require between 20% to 30% of the total energy reserve. Digestion uses around 10% of total energy. And the basal metabolism, that is, the energy stored by our body to ensure the functioning of its vital functions (brain, heart, breathing, etc.) means around 50-70% of all calories stored. An investigation published in it Journal of the American Dietetic Association concludes that women who walk nine hours a week experience a lower percentage of body fat and a higher basal metabolic rate


8. Reduces stress


Stress is an epidemic that has settled in western societies. The fast pace of life that many individuals live, the demands at work or in studies, among other situations, can cause really stressful situations. 


Walking allows us to improve our respiratory capacity and our oxygenation to be calmer. Also, like any aerobic exercise walking reduces cortisol levels, a hormone that is released in response to stress, as confirmed by research published in it Journal of Physiological Anthropology.


9. Walking strengthens muscles and makes you more resistant


Walking tones leg, buttock, and abdominal muscles This, added to the improvement of aerobic resistance, you can notice in the activities you carry out in your daily life, since it will take longer to be tired or fatigued.


10. Increases vitamin D levels

Walking on a sunny day increases vitamin D levels. This vitamin is obtained mainly by the action of ultraviolet rays. Vitamin D is necessary for normal brain development and could prevent multiple sclerosis (MS). 

(Reference -https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking)

Content created and supplied by: Melarh98 (via Opera News )

University of Tennessee

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