Improving sleep to reducing risk of heart disease: Benefits of walking

Walking is a simple activity that most of us engage in daily without giving it much thought. Whether it's the short trek from your car to the office, a leisurely stroll with your dog, or just grabbing a snack from the fridge, walking is an integral part of our lives. Yet, the advantages of walking go far beyond mere transportation. Cleveland Clinic reveals that incorporating a brisk 30-minute walk into your routine can lead to a plethora of long-term health benefits including a reduced risk of heart disease.

2 things you need to know

• Walking aids weight loss and curbs unhealthy cravings.
• Walking for just 30 minutes daily can transform your well-being.

Benefits of walking

Reduces risk of heart disease

Engaging in a daily 30-minute walk can lower your resting heart rate, decrease blood pressure, reduce LDL cholesterol levels (the "bad" cholesterol), and strengthen your heart. Regular walkers are known to experience fewer heart attacks, and strokes, and maintain healthier blood pressure and higher levels of HDL cholesterol (the "good" cholesterol).

(There are various health benefits of Walking | Image: Shutterstock)

Reduces stress

In today's hectic world, stress is a constant companion. Walking has proven to be an effective stress reliever, with the ability to lower heart rates and reduce the risk of stress-related illnesses, such as stroke and cardiomyopathy. Studies also show that walking releases endorphins, improving your overall mood and self-esteem.

Helps you lose weight

Walking is an excellent exercise for weight loss. It's accessible, gentle on joints, free, and something you already do daily. Starting with a 20-minute walk and gradually building up to 30 minutes per day can help you burn 200 calories daily, aiding in weight management.

Reduces blood sugar

Taking a short walk after a meal can stabilise blood sugar levels, benefiting those with diabetes or anyone seeking consistent energy levels throughout the day.

Improves your immune system

Walking enhances blood flow, reduces stress, and strengthens antibodies, bolstering your immune system's defences against viruses and bacteria.

Protects your joints

For those with arthritis, walking is a low-impact exercise that keeps joints flexible and helps prevent osteoporosis by lubricating and strengthening muscles.

Reduces cravings

Walking can curb sugar cravings both during and after a walk, aiding weight loss efforts by regulating sugary snack consumption.

Reduces risk of cancer

Regular moderate-intensity exercise, including walking, can lower the risk of various cancers, such as colon, breast, kidney, and liver cancer.

Improves sleep

Walking can enhance the quality of your sleep, making it easier to attain the recommended seven to nine hours per night.

Incorporating a daily walk into your lifestyle can bring about these remarkable health and well-being benefits. So, lace up those sneakers and start walking towards a healthier you.