Walking is one of the easiest exercises you can do consistently, says Dr. Michael Lam, a nutritional medicine and anti-aging physician in the US.
Walking 30 minutes a day can improve your health dramatically
Many health experts agree that the best exercise is one you can stick with long term, according to Real Simple .
Here's why making daily walking a priority is good for your entire body.
Improve heart health
Walking is one of the best exercises for your heart. The National Heart Foundation of Australia estimates that walking for 30 minutes or more every day can actually reduce your risk of heart disease and stroke by up to 35%.
Evidence that walking is good for the heart
Additionally, daily walking can help maintain a healthy weight, boost metabolism, and stabilize blood pressure and cholesterol levels, all of which help keep your heart healthy. Evidence shows that even a little walking is good for your heart.
Reduce stress and improve mood
Walking releases endorphins, the happy hormone that creates a pleasant, refreshing feeling, brings happiness, increases self-esteem, increases pain tolerance and a feeling of excitement.
A 2018 study found that even short walks of 10 minutes improved 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 walking briskly for just 2.5 hours a week significantly reduced the risk of depression.
Blood sugar control
A meta-analysis including more than 300,000 people found that regular walkers had a 30% lower risk of developing type 2 diabetes.
Because walking can help control or reduce blood sugar levels. In particular, walking at a brisk pace reduces the risk of diabetes by up to 41%, according to Real Simple .
Enhance immune function
Researchers say walking can significantly boost immune function. The temporary increase in body temperature can also prevent bacteria from growing, while slowing the release of stress hormones (which can increase the likelihood of illness). In addition, walking can flush bacteria out of the lungs and respiratory tract, reducing the risk of cold and flu viruses.
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