Walking offers countless health benefits for people of all ages and fitness levels. Not only do regular walks benefit our health, but they can help prevent certain illnesses and diseases; they may even prolong our life! Let’s go for it, shall we?
According to "Calories Burned HQ" most people burn about 100 calories walking one mile. I believe the average is about 1 calorie every 20 steps. The site has a calculator to help you get a personalized calculation.
Several factors can change the number of calories, including:
- Walking Speed
- Distance Traveled
- Your Weight
- The Terrain
The faster you’re moving, the further the distance traveled will increase the number of calories burned.
May Help Lower Blood Sugar
Taking a short stroll after meals can help lower our blood sugar naturally.
A small study revealed that going for a 15-minute walk three times a day (after each meal) improved blood sugar levels. Walking after meals proved more beneficial than taking one 45-minute walk in one shot throughout the day.
Next time you feel tired, try going for a walk rather than reaching for a caffeinated beverage or energy drink. Walking increases the oxygen flow throughout the body.
Walking also naturally increases our epinephrine (adrenaline), cortisol and nprepinephrine (noradrenaline) levels. These hormones help elevate our energy levels.Improves Mood
Taking a walk can help reduce anxiety, negative moods, mood swings, and depression. It can also provide a self-esteem boost.
The best way to reap these benefits is to take a brisk, 30-minute walk at least three days a week. You can break it down into three 10-minute walks.
Strengthens The Heart
Taking a 30-minute walk five days a week can reduce the risk of coronary heart disease. Increasing the duration or distance walked daily can reduce the chances even more.
Boost Immune Function
Walking at a moderate pace between 30 to 45 minutes daily can strengthen our immune system. It’s no wonder doctors tell people to get outdoors and take a walk.
According to Harvar University, a study revealed that people who walked for at least 20-minutes a day, five days a week, had almost half as less sick days as those who didn’t walk much.
Ease Up On The Ole Joint Pains
Walking helps lubricate and strengthen our muscles that support the joints in our body.
Walking an average of about 5 to 6 miles weekly can help prevent arthritis. For people with arthritis, a 15 to 30-minute walk five times a week can help reduce the inflammation and arthritis in the knees, hips, and ankles.
Walking regularly will shape and tone your leg muscles. If you can walk for 30-minutes every day, you’ll receive optimum results. Five days a week will still produce incredible results.
Find the most suitable time for your schedule and include walking in your daily routine. It will be second nature once it becomes a part of your regular pattern. Before you know it, you’re walking faster, longer, and feeling better.
It starts with taking the first step!