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Walk Walk and Walk! Research Tells



If you want to be an excellent student, walk! If you want to be a successful businessperson, walk! If you wish to be healthy, walk! If you desire to be happy, walk! Walk even if you want to live longer! There is a lot of scientific evidence to support all these statements.

Walking is one of the simplest and most accessible forms of physical activity, yet it often goes overlooked as a means of improving health and wellness. In reality, regular walking can provide a wide range of benefits for the body and mind.


One of the main benefits of walking is its ability to improve cardiovascular health. According to the American Heart Association, walking can help to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. This is because walking helps to increase the heart rate, which in turn helps to strengthen the heart muscle and improve circulation. Additionally, walking can also help to reduce the risk of stroke by improving the flow of blood and oxygen to the brain.


Walking is also beneficial for the musculoskeletal system. Regular walking can help to strengthen the bones, improve balance and coordination, and reduce the risk of falls in older adults. This is because walking is a weight-bearing exercise, meaning that it places stress on the bones, which in turn stimulates the body to produce new bone cells and increase bone density. Walking can also help to strengthen the muscles in the legs, hips, and core, making it a great low-impact option for people who are looking to improve their overall fitness level.


Walking can also promote weight loss. According to the Centers for Disease Control and Prevention (CDC), regular walking can help to increase energy expenditure, which in turn can lead to weight loss. Walking can also help to reduce the risk of developing obesity and type 2 diabetes by improving insulin sensitivity and glucose metabolism.


Walking can also have positive effects on mental health. Regular walking has been shown to reduce symptoms of stress, anxiety and depression. It can also boost mood and overall sense of well-being. Furthermore, a study published in the Journal of Sleep Research in 2019, shows that people who walked for at least 20 minutes a day had better sleep quality and reduced symptoms of insomnia.


Finally, one of the most interesting findings from recent research is that regular walking can contribute to a longer life. According to a study published in the Journal of the American Medical Association, people who walked at least 4 hours a week had a 46% lower risk of death from any cause compared to those who did not walk regularly.


Walking is a low-impact and low-cost exercise that can be done by almost anyone, at any time and any place. Even a short walk can have positive effects on the body and mind, so it’s a great way to be more physically active in your daily life. Even a small change in your lifestyle can make a big difference in your overall health.


References:


American Heart Association, "Walking: Your Steps to Health," https://www.heart.org/en/healthy-living/fitness/fitness-basics/walking-your-steps-to-health

Centers for Disease Control and Prevention, "Walking: A Step in the Right Direction," https://www.cdc.gov/physicalactivity/walking/index.html

Harvard Health Publishing, "Walking: Trim your waistline, improve your health," https://www.health.harvard.edu/staying-healthy/walking-trim-your-waistline-improve-your-health

"Walking and physical activity to improve sleep in adults with insomnia symptoms: a systematic review and meta-analysis of randomised controlled trials," Journal of Sleep Research, Volume 28, Issue 6, December 2019, Pages 2019–2032

"Walking and Mortality in Physically Capable Elderly Men and Women," JAMA Network Open. 2020;3(9):e2019145




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