Dr. Michael Lam, a physician specializing in nutritional medicine and anti-aging in the US, says: Walking is one of the easiest exercises you can do consistently.
Walking for 30 minutes each day can have amazing health benefits.
Many health experts agree that the best exercise is the one you can maintain long-term, according to Real Simple .
Here's why prioritizing daily walking is good for your whole body.
Improve cardiovascular health
Walking is one of the best exercises for cardiovascular health. The National Heart Foundation of Australia estimates that walking 30 minutes or more each day can actually help reduce the risk of heart disease and stroke by up to 35%.
Evidence suggests that walking is good for the heart.
In addition, daily walking can help maintain a healthy weight, boost metabolism, stabilize blood pressure and cholesterol levels, all of which contribute to a healthy heart. Evidence suggests that even short walks are good for the heart.
Reduce stress and improve mood.
Walking releases the feel-good hormone endorphin, creating feelings of well-being and exhilaration, leading to increased happiness, boosted self-esteem, improved pain tolerance, and a sense of euphoria.
A 2018 study showed that even short 10-minute walks can help improve mood.
A study of 121 postmenopausal women found that walking three times a week for 40 minutes each time significantly reduced depression.
Another study also found that brisk walking for just 2.5 hours per week significantly reduced the risk of depression.
Control blood sugar levels
A meta-analysis involving more than 300,000 people found that those who walk regularly have a 30% lower risk of developing type 2 diabetes.
Walking can help control or lower blood sugar levels. In particular, brisk walking can reduce the risk of developing diabetes by up to 41%, according to Real Simple .
Boosting immune function
Researchers say walking can significantly boost immune function. A temporary increase in body temperature can also prevent bacteria from growing, while slowing the release of stress hormones (which can increase susceptibility to illness). Additionally, walking can flush bacteria out of the lungs and respiratory tract, reducing the risk of catching colds and flu viruses.
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