Walking is a form of physical activity in which a person moves on foot at a slower pace than running or jogging. It is a natural and fundamental human movement, and is often considered one of the most accessible and easiest forms of exercise to do.
When you walk, your body weight is supported by one foot at a time while the other foot is moving forward. Your legs and feet work together to propel you forward, and your arms also swing in a natural rhythm to help balance and maintain your momentum. Walking can be done indoors or outdoors, on flat or uneven terrain, and at a variety of speeds.
Walking can be done for many different reasons, including exercise, transportation, or leisure. It can be done alone or in groups, and can be tailored to different fitness levels and abilities. Walking is a low-impact activity that can be performed by people of all ages and fitness levels, making it an excellent form of exercise for many individuals.
walking is generally considered to be a very healthy form of exercise for many people. Here are some benefits of walking:
1. Improves cardiovascular health:
Walking is a form of aerobic exercise, which means it raises the heart rate and increases oxygen consumption. Regular walking can strengthen the heart muscle, making it more efficient at pumping blood throughout the body.
It can help to lower blood pressure by reducing the resistance in the arteries. This can reduce the risk of heart disease and stroke.
It increases the level of “good” cholesterol (HDL) in the blood, while lowering the level of “bad” cholesterol (LDL). This can improve overall heart health and reduce the risk of heart disease.
It improves blood flow and circulation throughout the body, which can help to deliver oxygen and nutrients to the cells more efficiently.
Walking helps to reduce inflammation in the body, which can lower the risk of heart disease.
2. When you walk blood glucose level goes down :
Improving blood sugar control: Walking can help to improve insulin sensitivity, allowing the body to use insulin more effectively to regulate blood sugar levels. Regular walking can also help to lower blood sugar levels and improve glycemic control. People with diabetes are at a higher risk of developing complications such as nerve damage, kidney disease, and eye disease. Walking can help to reduce the risk of these complications by improving circulation and reducing inflammation.
3. Helpful in decreasing blood pressure:
Arterial stiffness is a common cause of high blood pressure. Arteries that are stiff and less flexible require the heart to work harder to pump blood, increasing blood pressure. Walking regularly can help to improve the elasticity of the arteries, reducing blood pressure.
One of the most important ways is through the promotion of vasodilation, which is the widening of blood vessels in response to increased blood flow. When you walk, your muscles contract and relax, which increases blood flow to the muscles and promotes vasodilation in the blood vessels that supply them. This increased blood flow and vasodilation can help to reduce blood pressure by reducing the resistance to blood flow in the arteries.
Another way that walking can decrease blood pressure is by reducing the activity of the sympathetic nervous system, which is responsible for the “fight or flight” response. When we are stressed or anxious, the sympathetic nervous system can cause our blood vessels to constrict and our heart rate to increase, which can lead to high blood pressure. However, when we engage in moderate exercise like walking, it can help to decrease sympathetic nervous system activity and promote relaxation, which can help to lower blood pressure.
4. Weight loss becomes easier for many reasons:
a. Burns calories: Walking burns calories, which can help you to lose weight. The amount of calories burned depends on various factors such as your body weight, walking speed, and distance covered.
b. Boosts metabolism: Walking can boost your metabolism, which is the rate at which your body burns calories. This can help you to burn more calories even when you’re not walking.
c. Reduces appetite: Walking can help to reduce appetite and food cravings. This is because exercise can increase the levels of hormones that suppress appetite and reduce the levels of hormones that stimulate hunger.
d. Builds muscle: Walking can help to build muscle, which can increase your body’s ability to burn calories at rest. Muscle tissue burns more calories than fat tissue, so having more muscle can help you to lose weight.
5.Improved bone health:
Walking is weight bearing exercise your bones are supporting your body weight. Weight-bearing exercise can help to stimulate the formation of new bone tissue, which can increase bone density and reduce the risk of osteoporosis.
Walking is a low-impact exercise, it means it puts less stress on the joints than high-impact exercises like running or jumping. This can be especially beneficial for people with joint problems or older adults, who may be at higher risk of fractures and other bone-related injuries.
Doctors generally recommend that people incorporate walking into their daily routine as a form of exercise. Walking is a low-impact activity that can help improve cardiovascular health, strengthen muscles and bones, and even improve mental health. Additionally, walking can be easily incorporated into one’s daily routine, such as by walking to work, taking a stroll during lunch, or going for a walk after dinner.
The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, and walking can be a great way to meet this goal. As with any exercise, it’s important to talk to a doctor before starting a new walking routine, especially if you have any underlying health conditions.