Walking is already part of our daily routine, so putting one foot in front of the other may appear to be effortless. However, the exercise engages a large number of muscles. As you move, your hamstrings, glutes, quadriceps, calves, hips, and core all come into play—even the muscles that help curl your toes. A half-hour walk on the treadmill or outside at a moderate speed will help strengthen your lower body and core, and if you increase the slope or walk up a hill, your legs, core, and back muscles will receive a good workout.
Walking for fun and fitness does not have to be restricted to solo strolls around the neighborhood streets. You can use a variety of clubs, places, and tactics to make walking a fun and social aspect of your life.
Here’s why walking helps our bodies:
Walking helps to prevent heart disease by increasing heart rate, decreasing blood pressure, and strengthening the heart. In just 24 weeks, postmenopausal women who walk one to two kilometers each day can drop their blood pressure by approximately 11 points. According to researchers at the Harvard School of Public Health in Boston, women who walk 30 minutes a day can reduce their risk of stroke by 20% and by 40% if they increase their pace.
Boosts Your Bones
For patients with osteoporosis, walking may help slow the loss of bone mass. Walking also strengthens the muscles surrounding your joints, which may help protect your bones and reduce arthritis discomfort.
Improves Your Mood
One of the emotional benefits of exercise is the production of natural painkilling endorphins in the body. According to a study conducted by California State University, Long Beach, the more steps participants did during the day, the better their emotions were.
Strengthens Your Muscles
Walking tones your leg, abdomen, and arm muscles, as well as your arm muscles if you pump them while walking. This then improves your range of motion by transferring weight and pressure from your joints to your muscles.
Walking outside in the morning to expose yourself to natural light helps to entrain a good circadian rhythm, promoting healthy sleep. Rest confident that increasing your daily walks can help you sleep longer and more soundly.
Protects Your Joints
The bulk of joint cartilage is not supplied with blood. It feeds on the fluid that circulates in our joints as we move. Walking “squishes” the cartilage by moving it and compressing it, allowing oxygen and nutrients to enter the area.
It Helps You Breathe Better
Walking causes your respiratory rate to increase, forcing oxygen to travel faster through your bloodstream, assisting in eliminating waste products, and improving your energy and healing potential.
Enjoy a Longer Life
According to research, adults in their fifties and sixties who walk frequently are 35 percent less likely to die in the next eight years than their non-walking peers. Those with underlying health issues are 45 percent less likely to have a heart attack.
Where Do I Begin?
All you’ll need to get started walking is a pair of sturdy walking shoes. Choose a walking path that is close to your home. Alternatively, find a beautiful place to stroll in your area, such as a path or the beach.
You can also enlist the help of a friend or family member to accompany you on your stroll and keep you on track. You can also incorporate walking into your everyday regimen. Here are some suggestions:
Get off the bus or train one stop early and walk the rest of the way to work if you commute.
Parking farther away from your business and walking to and from your car is also a good idea.
When running errands, consider walking instead of driving. You can do your work while also getting some exercise.
You don’t need to engage in strenuous exercise or do it for long periods to improve your health. Walking is a low-impact activity that requires little equipment, can be done at any time of day and at your own pace. You can get out and walk without worrying about the hazards linked with some more severe forms of exercise. For persons who are overweight, aged, or haven’t exercised in a long time, walking is an excellent type of physical activity.
Stay healthy by not only exercising but also by adding nutritious food to your diet. Euromercato has a wide range of healthy selections you can choose from. So shop now at Euromercato!