 If there was a wonder drug for health, it still wouldn’t be as good as exercise. And while any exercise is good for you, walking, comes with many specific benefits
1. It reduces the effects of weight-promoting genes. Participants who walked at least an hour a day were less than half as likely to have the weight promoting genes activating their weight. 2. It helps reduce the sweet cravings. Even a 15-minute walk can curb cravings for chocolate and a variety of sugary snacks. 3. It helps you sleep better. 4. It reduces the risk of developing breast cancer. The latest research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9025884/ showed a 23% lower long-term breast cancer risk among women engaging in high (corresponding to >1 h daily walking per week) vs. low physical activity. 5. It eases joint pain. People often think that walking and especially running can cause joints to wear out. The truth is, you may aggravate your joints with too much activity too soon, but when you allow time to adapt to walking (and running for many), it can be very beneficial to your joints. Walking helps to lubricate the joints and tone the supporting muscles. 6. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. Try to make walking a regular part of most of your days, in other words at least four days per week. If you are new to walking or find it too sore to go far, then walk only as far or as long as you can, comfortably. That might only be five minutes at first. Then, rest for a bit and do it again the next hour. You can still get the minimum 30 minutes a day we recommend and more. Gradually you will find you can walk further with ease. Don’t forget to stretch those newly worked muscles and listen to your body. If it hurts too much, you need to rest. The next day you can start again. |