4. It helps digestion
Tara Aleichem, a physical therapist at Cancer Treatment Center in America, maintains that walking can improve your gastric mobility.
5. It reduces pain and enhances mobility
The American Heart Association published an article that showed that walking on a daily basis can improve mobility in people with PAD (peripheral artery disease).
6. It enhances bone health
People who exercise on a daily basis have healthier and strong teeth, and regular exercise boosts bone density, strengthens the bones and lowers the risk of osteoporosis, fractures, and shrinkage of the spine.
7. It improves cognitive performance
Studies have shown that a regular walk boosts the cognitive performance in both children and adults.
8. Leads to longevity
Numerous studies have proven that regular walking lowers the risk of mortality.
9. It improves mood
The findings of a 2016 study showed that walking at least 20 minutes daily boosts the self-confidence and attentiveness, and reduces the feelings of anger and hostility.
Here are some useful walking tips:
- Pick a suitable pace, as in order to burn calories, you need to walk about 3.5 miles an hour.
- To burn more calories, try an incline walk
- Always wear flexible, low-heeled, cushioned, comfortable shoes
- Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead
- Swing the arms while walking, bend them at 90 degrees and pump the shoulders
You can start walking more by making some tiny changes into your daily routine:
- Take the stairs instead of the elevator
- Walk to school or work
- Go for a short walk after dinner or lunch with friends
- Get off several bus stops before your destination when taking public transport
- Always park your car a bit further and walk to the destination
- Try walk-and-talk meetings at work
- Take your dog for a walk
- Listen to your favorite podcast and walk
Dr. Mercola also suggests:
“While you’re getting in the habit of a daily walk, choose a spot that’s suitable for barefoot walking – like a grassy park or sandy beach – and give it a try.
In addition to the physical benefits of walking, walking barefoot allows your body to absorb energy from the Earth through the soles of your feet, a practice known as grounding.
This physical contact with the Earth can have powerful effects on the body and it has many well-documented health benefits.
For example, one scientific review published in the Journal of Environmental and Public Health concluded that grounding (walking barefoot on the earth) could improve a number of health conditions, including the following:
- Sleep disturbances, including sleep apnea
- Chronic muscle and joint pain, and other types of pain
- Asthmatic and respiratory conditions
- Rheumatoid arthritis
- Energy levels
- Immune system activity and response
- Heart rate variability
- Primary indicators of osteoporosis
- Fasting glucose levels among people with diabetes
We recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day.
Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”
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