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Walking benefits for health

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12 Benefits of Walking

Walking sport

Regular exercise, in general, helps to improve a person’s mood, maintain the health of his body and weight, and reduce the risk of chronic diseases; such as heart disease, diabetes, and cancer, in addition to helping to live in good health for longer life, and for walking; It is considered a moderate-intensity aerobic sports, which is easy to practice regularly; Therefore, it is suitable for most people; It is simple and low-risk in terms of practice and does not require any costs, and it is one of the best sports that can be added to the daily life regime.

The importance of walking

Burn belly fat

The accumulation of fat around the abdominal area increases the risk of heart disease and type 2 diabetes, and measuring the circumference of the waist is one of the methods used to assess the severity of the matter; Where an increase in the waist circumference of 102 cm in men and 88 cm in women is considered an indicator of central obesity; Thus, increasing the risk of contracting these diseases.

The regularity in the practice of aerobic sports; Walking, for example, is one of the most effective ways to get rid of belly fat. Where a study conducted on a small sample found that walking for 50-70 minutes three times a week for a month; reduced the waist circumference by 2.8 cm, and led to the elimination of 1.5% of body fat in obese women. Over twelve weeks, I lost 3.7 cm of their waist circumference; Which is equivalent to 1.3% of body fat compared to those who followed a diet without exercising, and several other studies have shown similar results when doing brisk walking for 30-60 minutes a day.

Maintain muscle mass

The body usually loses some muscle mass when losing weight; As the body not only loses fat, and unlike fat, muscles greatly activate metabolic processes; That is, it helps to burn fat more, and this is why exercise, including walking, helps reduce muscle loss, and thus reduces the occurrence of a drop in the level of metabolism, and delays the loss of muscle associated with increasing age, which means enjoying muscle strength and efficiency for a longer period.

Maintaining lost weight

Most people suffer from the return of the weight that has been lost, and exercise is an appropriate solution to solve this problem, as exercise helps the body to stabilize the weight and not to regain the lost weight after following a customized diet; As exercise does not only help to increase the burning of calories; It also contributes to building more muscle to burn more calories; Where studies have found that people who were able to maintain their weight after the diet was exercising regularly.

As for the period that must be adhered to maintain the weight that was lost, a recent study showed that it is necessary to walk for at least 150 minutes a week to maintain the lost weight, but if the weight that was lost is large, the body will need more than 200 One minute a week to maintain a constant weight. In addition, researchers found through a study published in 1999 that people who exercised more than 200 minutes a week lost more weight compared to people who exercised for less.

How to do walking

To get the best results, it is recommended to exercise, including walking, so that its intensity is medium or high, and for weight loss, the more intense the exercises, or the longer they are exercised, the more calories are burned, and for this reason, the practice of brisk walking for thirty minutes a day It burns approximately 150 calories, while the body needs to burn 500 calories per day to lose about half a kilogram per week, and it is recommended to gradually exercise, starting from the light to medium level in intensity to the most intense; This is important for maintaining balance and preventing exhaustion, fatigue, and injury.

The effect of walking on some health conditions

Diabetes

Walking helps reduce blood sugar levels in people with diabetes, but if the patient has diabetes-related nerve damage, it may help. He should consult a doctor to find out if walking is the best sport available to him, and a doctor should also be consulted to find out the types of shoes that are suitable for practicing this sport.

Heart disease

Practicing walking may protect the heart from several diseases; As it reduces the level of harmful cholesterol (LDL) in the body, helps to raise the level of good cholesterol (HDL), and it also helps to reduce blood pressure, and the case of heart disease; Doctors usually suggest starting with walking programs; And that through cardiac rehabilitation sessions; Rehabilitation staff monitors and monitors blood pressure and heart readings while building endurance in walking programs.

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