Benefits of Walking 30 Minutes a Day
There are literally dozens of reasons that taking regular walks makes you healthier. But although most of us vaguely know that walking is “good for you,” we’re not sure of the exact fitness advantages. Here are just five of the many benefits of walking 30 minutes a day.
1. Decreasing Disease Risk
Walking just 30 minutes several times a week can reduce your blood sugar levels, improve circulation, and elevate your heart rate for extended periods. Taken together, these improvements lower your risk of developing the diseases and disorders that are related to poor circulation, insulin spikes, and high blood pressure. These potentially preventable health problems include diabetes, stroke, heart disease and some cancers.
2. Banishing Belly Fat
If you’ve been fighting that “spare tire” through diet and ab crunches, you already know how stubborn belly fat can be. Controlling blood sugar spikes with regular walks not only lowers your risk of diabetes, but also prevents the food you eat from turning into body fat. What you’re specifically fighting is metabolic syndrome — a vicious cycle of insulin resistance and excess body fat. Fighting insulin resistance through increased activity is a key tool in getting flatter abs and staying healthy overall.
3. Getting Gorgeous Gams
The multi-beneficial effects of walking extends to your legs. Their appearance and function will improve in several ways, including muscle tone and fewer visible veins. Many people — women, especially — are prone to varicose veins as they get older. Age tends to bring with it circulation issues, which leads to veins that swell to accommodate the sluggish blood flow. Unfortunately, this swelling becomes visible through the skin, in the form of raised varicose veins and in spider veins. Getting your circulation pumping by taking walks is a great way to prevent these problems from developing in the first place. It also reduces the appearance of existing varicose and spider veins in your legs. Additionally, burning more body fat, while increasing muscle mass, means that you’re also toning up your thighs and calves.
4. Boosting Your Bones
One of the problems that even avid swimmers and bikers face is that these activities aren’t “weight-bearing.” These activities certainly burn calories and get your heart pumping. But because you’re not actually upright, your body isn’t bearing your full body weight as you work out. Why is this important? Because your bones depend on this kind of resistance-based activity in order to maintain their density. Want to fight off the onset of osteoarthritis, and also lower the risk of breaking bones as you age? Trade at least a couple of those swim sessions for walking — a true weight-bearing exercise — each week.
5. Conquering Constipation
Irregularity isn’t something most of us like to talk about, let alone cope with. But it’s often caused by sluggish circulation and undertoned core muscles. Walking addresses both of these problems. It “keeps things moving” in terms of bile and fluid flow throughout your digestive system. You’ll also be engaging your ab and other core muscles. These help your interior muscles pass food along your digestive system, turning it into fuel and waste more efficiently. In other words, you’ll be “good to go!”
Are you coping with an injury or disorder, and wonder if you can safely ramp up your walking routine? Contact us to learn more about how walking can fit into your rehab or physical therapy goals!
