7 Surprising Benefits of Walking 15 Minutes a Day
Regular exercise is recommended for optimal physical, mental, and emotional health. But, if you’re not a fan of exercise, here’s some good news for you.
Regular walks can give you so many benefits, from losing weight to reducing your blood pressure and cutting the risk of many chronic diseases. This is one of the easiest things you can do for your health.
As a matter of fact, a new research discovered that a 15-minute walk a day could prolong your life for 7 years. It involved 69 people at the age between 30 and 60. The results showed that those who had a moderate exercise like walking every day experienced anti-aging effects.
Therefore, if you don’t have enough time to exercise in the morning, use your lunch break to walk for 15 minutes, or do this after dinner. In either way, you’ll get the same benefits.
Here are some of the best benefits you’ll get by walking every day.
Benefits of Walking Every Day
1. It Improves Cardiovascular Health
Three separate Harvard studies prove that walking reduces the risk of coronary artery disease, heart attack, and cardiac arrest, and lowers the death rate.
2. It Boosts Your Mood
According to a 2016 study, 12-minute walking can increase your self-confidence and attentiveness. So, walking will boost your mood without you even realizing it.
3. It Improves Cognitive Performance
A research discovered a link between a preferred-speed walking and cognitive performance in adults and children.
4. It Reduces Blood Pressure
According to studies, moderate intensity walking can help reduce the risk of hypertension.
5. It Helps Prevent or Control Diabetes
The Harvard Nurses’ Health Study showed that a 30-minute walk reduces the risk of diabetes by 30 percent in women. Also, that walking helps reduce dangerous stomach fat which can lead to diabetes.
6. It Can Help Reduce the Risk of Cancer
A Cancer Epidemiology, Biomarkers & Prevention study discovered that spending at least 7 hours a week on walking, cuts the risk of breast cancer by 14%.
On the other hand, researchers from the University of California, San Francisco, and Harvard University discovered that 3 hours of walking per week lowers the risk of recurrence of prostate cancer.
7. It Can Improve Mobility
According to the American Heart Association, walking can improve mobility loss in patients with PAD (peripheral artery disease).
Walking Exercise Tips
- Bend your arms at 90° and pump from your shoulders at a faster pace and upper body workout.
- Choose comfortable shoes with stiff heels and flexible soles. Also, you can wear any lightweight, cushioned, and low-heeled shoes, and never shoes with stiff soles which can’t bend.
- Walk with a chin parallel to the ground, looking straight. Also, your shoulder should stay away from the ears.
- If your primary goal is to lose weight, make sure you walking pace is at least 3.5 miles per hour. So, you can take smaller but faster steps.
- Also, you can try walking up and down stairs, small hills, or try an upward inclined treadmill to speed up the fat-burning process.
How to Walk More
- The next time you take public transit, make sure you get off a few stops before your final destination
- Walk to school or work
- Forget about elevators and use the stairs
- Don’t park in the closest parking spot. Instead, choose one that’s a bit far from your destination and walk to get there
- Try walking while listening to a podcast
- Don’t just sit after you have your lunch or dinner. Instead, go for a walk.
- Take your dog for a walk every day
As you can see, waking can benefit your health and body in many ways. So, don’t wait. Grab your comfortable shoes, and start walking!