Walking is carried out as a result of complex activity of the core muscles and extremities. The benefit of walking is determined by the fact that it involves biomechanical and neurophysiological processes that affect the entire body. Due to this exercise, different groups of leg muscles work, the activity of which provides the tonus of the whole body.
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When walking, the body simultaneously moves the legs in three planes: vertical, longitudinal, transverse. The faster the pace of walking, the higher the amplitude of vertical movements, the more active the ligament-muscle apparatus, the more intensive the energy expenditure.
The work of your feet during walking activates the bloodstream: blood intensively enriches internal organs with oxygen, speeding up metabolic processes. In addition, regular walking in the open air strengthens health and improves well-being. Here is a list of 6 reasons why a daily walk should be one everyone’s agenda:
An hour's walk helps burn about 200-300 calories. Not so much? The main benefit of walking that it is not as traumatic as, for example, running. In addition, walking helps people balance stress hormones like cortisol, which are known to increase cravings and fat storage.
Therefore, including walking into your life routine and practicing it on a regular basis, you start to maintain a healthy lifestyle, giving up bad habits, sticking to a healthy diet and having a good sleep.
#2. Walking reduces stress
During walking, you balance cortisol and adrenaline, hormones that get into the blood in stressful situations. In addition, when walking, your body produces endorphins, which improve brain function and mood. American scientists have found that a five-minute walk is useful for the nervous system. But it's better to walk longer, at least half an hour.
The fact is that when walking, your bones absorb calcium better. In addition, the muscles adjacent to the bones, contracting during movement, press on them, thus helping to strengthen the skeleton. Walking also strengthens muscles and ligaments that help maintain balance. This reduces the risk of falling and, as a result, fractures.
#4. Walking reduces the risk of developing varicose veins
When walking, the calf and thigh muscles actively contract. They compress the veins located in their thickness, so that the blood is pushed upwards. This helps to avoid its stagnation, accumulation in the veins, stretching of the walls of blood vessels. For the prevention of varicose veins, you need to walk at least 30 minutes a day.
With a sedentary lifestyle, the blood mainly circulates in the abdominal cavity and thorax. When walking, 80% of the blood rushes to the arms and feet. This leads to a reduction in systemic blood pressure, reduces the risk of hypertension and cardiovascular disease. To get the effect, you need to walk for 30-40 minutes a day 5 times a week at a slightly accelerated pace.
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#6. Walking prevents colon cancer
Studies show that physically active people are 30% less likely to face colon cancer than those who move little. For the prevention of cancer, it is enough to walk just half an hour a day. However, it is recommended to add walking to your life not when you are approaching the age of risk (colon and rectal cancer usually occurs after 50 years), but in youth.
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