5 Benefits of Brisk Walking That You Didn’t Know About
Brisk walking may seem like it has the same benefits as any other form of exercise, but there are some major differences you should know about if you’re interested in starting a brisk walking routine. Here are five of them!
1) Cardiovascular health
The quickest way to improve your cardiovascular health is to engage in a daily walk of at least 20 to 90 minutes a day, which is especially important when it’s done at least three days a week. You can expect it to help you maintain a lower blood pressure and better chance of avoiding heart disease, which is just one of many reasons doctors recommend working out five days a week. Aside from that, it’s been found that if women walk for about 30 minutes each day, they’re half as likely to die from breast cancer; and, when men exercise, they have a lower risk of developing prostate cancer. To learn more about the benefits of brisk walking, continue reading. It seems in this hustle and bustle of a world that if there’s anything you need, it’s some time to yourself. Scientifically speaking, brisk walking is one of the best ways to release stress. What if
some people think they need an expensive gym membership or weight-loss program in order to lose weight, but they couldn’t be more wrong!
2) Reduces depression and anxiety
Doctors have known for years that exercise is a potent antidepressant, but only recently did they discover exactly how it relieves mental distress. A study published in 2013 found that endorphins—the body’s natural opiates—play a crucial role in mood regulation and low levels may lead to depression and anxiety. Exercise ramps up production of endorphins while reducing stress-induced cortisol levels (another chemical that sends feelings of stress soaring). For those who are depressed or suffering from anxiety, exercise offers an easily accessible natural remedy. It’s one you don’t need a prescription for and can take any time; all you need is 20 minutes. Even if you are feeling anxious before starting your walk, the physical exertion will soon release feel-good chemicals and leave you calm. If feeling anxious after a walk, try meditation. While it may seem like just another chore on your already packed list, research has shown that as little as 12 minutes of meditation per day can reduce symptoms of depression by 47%. And just like walking, there’s no equipment required. Meditation apps such as Headspace make it easier than ever to get started.
3) Improves focus and concentration
Brisk walking improves focus and concentration. If you’re used to sauntering through your daily walk, there’s a good chance you can increase your speed without losing your focus or getting out of breath. When you’re out for a walk, don’t rush—just find ways to go faster by alternating between walking and jogging. Over time, as your heart rate gets used to higher speeds, it won’t take as much effort to reach that level while walking. Increased motivation: If you want an easy way to get motivated, get moving! One study found that after one week of brisk walking every day, participants had increased feelings of self-worth and lower levels of depression than those who walked at a normal pace for the same amount of time. Weight loss: Maintaining a healthy weight is important for overall health, but most people struggle with maintaining this healthy weight because they think it means not eating delicious food. But the truth is you can eat all the cake you want and still maintain your healthy weight if you are also physically active on top of eating in moderation. And according to studies, brisk walking is one of the best ways to burn calories fast.
4) Manages weight
Running is a terrific weight-loss strategy despite the difference between running at a brisk pace on a treadmill and walking for 20 minutes around your neighborhood or climbing stairs instead of taking the elevator. Any form of exercise will result in weight loss. Doctors from the American College of Sports Medicine recommend at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week for general health benefits. Adding just thirty minutes of walking to your routine each day may also help you to reach your weight loss goal. For example, you may burn an extra 150 calories per day by briskly walking for that period of time. The more walking you do and the faster your pace, the more calories you’ll burn. If you can’t go to the gym, break from work for a ten-minute walk during lunch. You don’t need fancy fitness equipment or fancy shoes to get started on an active lifestyle!
5) Stronger immune system
Walking briskly can help stimulate your immune system and defend against illness and disease. Studies show that regular, daily exercise can increase T-cell count, which fights infections. In addition, vigorous physical activity boosts immune function by helping white blood cells move more quickly through your bloodstream to foreign invaders. In one study published in 2012 in Molecular Medicine, researchers found that elderly people who walked at least three hours a day saw their white blood cell counts increase significantly over a six-month period. On days when they didn’t get their normal amount of exercise, their immunity was still boosted just by walking for 30 minutes! It’s easy on the joints: If you’re someone with arthritis or another joint condition, you may be hesitant to go for a walk because it could make pain worse. But studies have shown that even short walks are beneficial because they use less force than other types of exercises and cause less pressure on joints. It’s an excellent way to relax: When you walk, your body releases endorphins—natural chemicals that act as natural painkillers and antidepressants—and serotonin (a chemical produced by the brain). These chemicals create an overall sense of well-being, reduce stress levels, and alleviate anxiety.
