Walking for 150 minutes a week can have numerous physical and emotional benefits, including weight loss, lower blood pressure and cholesterol levels, reduced risk of cancer and depression, and improved sleep and self-esteem. It is important to consult with a doctor before starting a fitness plan and to protect skin from the sun while walking.
The benefits of walking are numerous and include many improvements in physical and emotional health. Beyond this is the fact that it doesn’t require a lot of effort or time to see the benefits. It is recommended that people take three 30-minute brisk walks per week, although five walks per week is optimal. Still, for the sacrifice of 150 minutes a week, people can reap some extraordinary rewards.
There is no question that one of the most discussed benefits of walking is the potential to lose weight or maintain your current weight. Not everyone who walks the recommended five times a week sees a big change in weight, and walking usually has to be combined with reducing calories in the diet to see significant results. Walking for long periods of time can also help. Combining a good diet with walking is more likely to result in weight loss or to keep weight stable and prevent weight gain.
As much as weight loss is attractive, there are other physical benefits of walking that are just as important. Walking five times a week can lower blood pressure and cholesterol levels. This reducing effect reduces the risk of stroke and conditions such as atherosclerosis. Cardiovascular exercise also has extraordinary benefits for the heart muscle and can help prevent heart attacks or heart disease. With so many adults now developing diabetes, it’s good to know that 150 minutes a week of walking can be a way to prevent the condition for many people.
Other benefits of walking include the possibility of reducing the risk of certain forms of cancer, including breast and colon cancer. Walking also offers protection to the body as it ages. It keeps joints and bones flexible, possibly preventing some arthritis, and activity like this could prevent osteoporosis, which could lead to conditions like hip fractures.
Sometimes walking provides both physical and emotional benefits. People who exercise regularly tend to sleep better, and this physical trait can have a big effect on emotional health. Research is establishing a strong relationship between sleep levels and the development of depression, so anything that improves sleep quality can also reduce the risk of depression.
Additionally, walking tends to elevate mood and is recommended for anyone with or without mood or anxiety issues. Another of the many benefits of walking is that it is a known stress reliever. The energy that walking gives can also improve a person’s outlook on life, and the potential changes it can make to the body can increase self-esteem levels.
All these benefits of walking suggest that it is a very useful activity that people really want to consider. It is worth mentioning a couple of conditions before taking a ride. Walking tends to mean being out in the sun, and people should wear protective clothing and sunscreen to keep skin healthy. Also, before people start walking, especially if they have not been very active, or have injuries or physical conditions, they should consult with a doctor about developing a safe fitness plan.
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