We all know that it is necessary for us to exercise in order to stay fit and strong, ward off disease and keep a healthy weight. Walking is the most common physical activity undertaken by South African adults. It’s free, easy, and can also be done almost anywhere.
Walking leads to a significant reduction in the risk of heart disease, type 2 diabetes, a number of different cancers, arthritis, depression, anxiety and insomnia, as well as premature death from all causes.
The health advantages of walking stem from the changes which occur in our body systems as a consequence of exercising. For a number of these health conditions, fitness has been shown to be a very important factor for prevention.
An Essential Part Of Good Health
Aerobic activities – such as walking – are a vital component of a good health plan. But you may be surprised at just the amount of time you need to spend walking in order to get the full benefits of the exercise. There are various walking recommendations based on your fitness goals. Choose the plan which works for you and get walking to get fit.
At the very least you need to get 150 minutes of moderate-intensity aerobic exercise, like walking, per week. This is 2.5 hours’ worth of exercise over the course of a week. This number could seem like a lot, however it’s a manageable amount of time when you break this down. For example, you are able to achieve this by walking just 22 minutes per day if you happen to walk every day. If you were to walk just five days per week you would need to increase your workouts to 30 minutes.
What Are The Health Benefits Of Walking?
Increased Muscle Strength and Endurance
A physical benefit of walking regularly is increased strength as well as tone in the muscles in your legs, particularly if you walk in hilly areas or – alternatively – on an incline treadmill.
Your muscular endurance will benefit a consequence of walking as well. Endurance is achieved through time as well as repetition. This means that those who walk on a regular basis – and cover a considerable distance – may expect to see the best outcomes.
Joint Pain Relief
Walking can assist with protecting your joints, especially your knees and hips, as this activity assists with lubricating and strengthening the muscles that support them. This is why individuals with arthritis are often instructed to go for walks.
Burning Calories and Reducing Body Fat
Like any type of physical activity, walking will assist with burning calories which, in turn, will help you to maintain or lose weight. Precisely how many calories you’ll burn will vary depending on a number of different factors, such as your weight, the rate at which you walk at, the distance covered as well as terrain (you’ll burn a lot more calories when walking uphill as opposed to walking on a flat surface).
Being overweight is a vital risk factor in developing Type 2 diabetes, so regular walking and guaranteeing that you maintain a healthy weight will reduce the likelihood of these conditions affecting you.
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