How walking 15 minutes per day can change your body. when you’re stressed You may need some time to clear your head. Pace your thoughts or even calm yourself down. A nice long walk. Maybe just what the doctor ordered. With that said, don’t be surprised if the next time you go see your doctor, he or she hands you a prescription to walk. This simple activity has been touted as the closest thing to a wonder drug. Dr. Thomas Frieden, director of the Centers for Disease Control and Prevention, told Harvard Medical School.
1.Reduce the Risk of Cardiovascular Issues
In a 2009 issue of Harvard Men’s Health Watch, walking was reported as extremely underrated. So to prove that hypothesis, scientists went through over 40 200 articles that had been published on walking between 1997 and 2007. 18 of the articles they found met their standards for quality. Each of the studies collected information of each of the participants walking habits and their cardiovascular risk habits, which included age, alcohol use and smoking. Each participant was followed for 11 years and during those years, cardiovascular events and deaths were recorded. When the data was compiled at the end of the eleven years, scientists found that walking 2.5 hours a week, 21 minutes a day, reduced cardiovascular events by 31 percent and cut out the risk of early death by 32 percent.
That’s a lot of numbers being thrown at you, we know. But the point is this walk more and your heart will. Thank you.
Every individual contains weight promoting genes, according to the Harvard Medical School. One of the easiest ways to battle obesity is to try and cut those weight promoting genes and half. So to determine how to do this, Harvard researchers looked at 32 obesity promoting genes in over 12000 people. They found that participants who walked for about an hour a day cut the weight, promoting genes in half. In addition, there is a pair of studies from the University of Exeter that found that walking 15 minutes can also help curb sweet tooth cravings, which plays a significant part in obesity. So it turns out that getting out and walking around makes you less fat. Who would have thunk it? Michelle Obama. Eat your heart out.
3.Lowers Blood Pressure
If you have high blood pressure, a nice calming walk, maybe just what you need. Researchers from Arizona State University would agree. They conducted a study on the association between walking and lower blood pressure, and they found that just 10 minutes of walking per day was effective in helping lower blood pressure.
If you were to walk 15 to 20 minutes, you’re increasing your odds even more of reducing your blood pressure. Other health benefits of walking can be weight loss and the feeling that you’re getting some good exercise and everyone knows exercise is the best, right, viewers?
It’s evident that exercise is great for the brain and for your health. Since serotonin binds with the brain’s receptors, but walking can help boost the memory. According to a 2011 study published by the Proceedings of the National Academy of Sciences, the study found that participants who would walk 40 minutes a week, which could be stretched out to three or four times per week, has the potential to increase hippocampus activity by 2 percent, which is significant. In addition, another study that was presented at the 2014 annual meeting of the American Association for the Advancement of Science found that a regular brisk walk could be between 15 to 20 minutes could slow down the shrinking of the brain. For the study, participants were between the ages of 60 to 80, which is generally when many people either deal with early onset dementia or late stage dementia.
5.Eases Joint Pain
Physical therapist Eric Robertson told WebMD. that for osteoarthritis, okay, the cartilage acts as a shock absorber, especially in your knees, and can become damaged or worn down.
He added that you’ll experience stiffness, pain and issues moving. But exercise, especially walking, can help rebuild that joint and that joints help. The Harvard Medical School also mentions that walking can also help protect the joints by lubricating them.
6.Curb Stress Eating
Lindi Cohen of the nude nutritionists explained to the Daily Mail that going for a walk is the simplest thing to do in order to combat stress eating, she added. That she had firsthand experience with stress eating, and when she realized the signs, she lost 40 pounds. Cohen is not wrong. When you have higher serotonin levels, you’re going to feel less stressed, which can lead to less stress eating. Whether it’s 15 or 20 minutes, walking will help boost those serotonin levels. So let’s see, less obesity, lower blood pressure and you eat less. Looks like walking every day is a weight loss is Dream .
Speaking of curbing, eating, walking every now and again is great for your metabolism. Think about it. The more you exercise, the more you burn energy. In fact, Livestrong had this to say about the relation between walking and a boosted metabolism, brisk, walking uphill or walking moderately for an extended duration of one hour. Are ways you can rev up your metabolism when walking? Sure, it’s more time than we’ve talked about in this article before.
We’ve talked a lot about reducing the risk of things or of losing things, but we’ve hardly talked about all the things you can gain from walking. Besides the sense of pride that comes with exercising, you can get a lot of leg muscle from walking every day. Your calves and hamstrings are going to blow up if you keep up this workout. Here’s our advice. Try walking up hills or inclines to increase the intensity of your walk. Trust us. Your legs will be pretty sore at first, but they’ll thank you eventually.
It really looks like we’re focusing on your stomach here, but only because what happens in there is so dang important. All the food is digested in your belly, which means all the energy you get to survive hand generally live your day comes from your gut. Taking a walk, especially right after a meal, is great for your digestion. We can tell you about it, but we’ll just let the words of Life hacker speak for us. Two different studies have shown that a post to Milwaukee can aid digestion. One study in 2008 showed that walking sped the rate at which food moved through the stomach.
Other studies have shown that walking also decreases blood sugar after meals, which decreases cardiovascular risk and potential signal diabetes. Be careful, however, you wouldn’t want to go to heart and get a cramp.
If you’re anything like our writer’s rat people who live in the caves underneath our building, you’ll really need to get some more vitamin D. That is, you need to get more sun. Obviously, if you walk during the day, you’ll absorb more of that precious, precious sunlight. And trust us, the best way to get vitamin D is to go outside for a nice walk. If you don’t want to trust us, your bestie, why wouldn’t you then at least trust NHS UK who reports that our body creates most of our vitamin D from direct sunlight on our skin? So get out there and soak up the sun. No. Now we’re gonna have that song stuck in her head all darn day.
11.Better Mental Health
These days, mental health awareness is all the rage from Bell. Let’s talk to Mental Illness Awareness Week. People are all over the importance of maintaining decent mental health these days as they should be. However, one of the best things you can do for your mental health is to take a walk around the block.
The Active Times reports on the effectiveness of walking in relation to your mental health. Even going so far as to say walking briskly or jogging really does calm you down by sparking nerve cells in the brain that relax the senses. So next time you’re having one of those days, maybe try taking a walk. And always remember, if you’re having a real tough time, don’t be afraid to reach out to someone.
If you’re having trouble sleeping at night and counting sheep isn’t helping. Might we suggest taking a walk before bed? Apparently walking boosts the sleep hormone melatonin, which means essentially that when it comes to bedtime, you’ll be much sleep here. Just be careful walking around at night. Make sure you stay in well-lit areas and always let someone know where you’re going and when you intend on being home. Stay safe out there, dear viewers. And that’s it. What did you think of our list? What are your favorite parts about walking? Hey, maybe you can share with us some of your favorite walking paths around your city. Let us know in the comments section below. All the best parts about this awesome pastime.