What's not to like about hiking? It's free. It's easy to do and easy on the joints. Furthermore, walking is very healthy for you. According to research from the University of Tennessee, women who walked had lower body fat levels than those who didn't. It also lowers the risk of blood clots because the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, putting less strain on the heart. Walking is not only a light aerobic exercise, but it is also good for you in many other ways.
Advantages of walking
1- Improve Circulation
Walking prevents heart disease, increases heart rate, lowers blood pressure, and strengthens the heart. Post-menopausal women who walk just one to two kilometers a day can lower their blood pressure by nearly 11 points in 24 weeks. Women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% if they increase the pace, according to researchers at the Harvard School of Public Health in Boston.
2- Shore Up Your Bones
According to Dr. Michael A. Schwartz of Plancher Orthopedics & Sports Medicine in New York, walking can halt the loss of bone mass associated with osteoporosis. A study of post-menopausal women found that 30 minutes of walking per day reduced the risk of hip fractures by 40%.
3- Enjoy a Longer Life
Research has shown that people who exercise regularly in their fifties and sixties have a 35% lower risk of dying in the next eight years than people who do not walk. This figure rises to 45% for those who have an underlying disease.
4- Lighten Your Mood
Walking releases natural pain-relieving endorphins in the body - one of the emotional benefits of exercise. A California State University, Long Beach study found that people's moods improved with the number of steps they did throughout the day.
5- Lose Weight
A brisk 30-minute walk burns 200 calories. Over time, the calories burned can cause the pounds to tumble.
6- Strengthen Muscles
Walking strengthens your leg and abdominal muscles - and even your arm muscles if you tighten them while walking. By doing so, you extend your range of motion and transfer weight and pressure from your joints to your muscles.
7- Improve Sleep
Studies found that women aged 50 to 75 who took a one-hour walk in the morning were more likely to suffer from insomnia than women who did not walk.
8- Support Your Joints
Most of the articular cartilage is not directly supplied with blood. It receives its nutrients from the synovial fluid that circulates with every movement. Movement and pressure during walking "compress" the cartilage, allowing oxygen and nutrients to reach the area.
9- Improve Your Breath
When you walk, your breathing rate increases, which helps oxygen move through your bloodstream faster, which helps eliminate waste and improves your energy level and healing ability.
10- Slow Down Mental Decline
A study of 6,000 women aged 65 and older conducted by researchers at the University of California, San Francisco, found that age-related memory loss was lower among those who walked more. Among women who walked 2.5 miles a day, memory declined by 17%, compared with a 25% decline among those who walked less than half a mile a week.
11- Lower Alzheimer’s Risk
A study by the University of Virginia Health System in Charlottesville found that men aged 71 to 93 who walked more than a quarter mile a day were half as likely to develop dementia and Alzheimer's disease as those who walked less.
12- Do More for Longer
Aerobic walking and resistance training programs can reduce the incidence of disability in activities of daily living in people older than 65 years with symptomatic OA, according to a study published in the Journal of Clinical Outcomes Management.
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