Walking is a good exercise for your health. Here are the benefits of walking 30 minutes a day.
Benefits of walking 30 minutes a day
According to Health & Life newspaper, citing Health Harvard, the American Heart Association recommends that everyone should participate in moderate exercise and sports for at least 30 minutes a day, 5 days a week. Maintaining a regular walking habit helps improve both physical and mental health.
Some of the benefits include:
- Supports weight loss: For overweight and obese people, walking is also a great form of exercise to support weight loss and reduce body fat. Every day, if you walk 30 minutes continuously for 6 months, you can lose 5 to 10% of your body weight. To increase the effectiveness of weight loss, you need to combine a suitable diet, and you can combine walking with other forms of exercise to increase calorie burning.
- Improve bone health: Walking can help maintain bone health and potentially reduce the risk of osteoporosis. In addition, walking also helps improve core strength, increase stability and balance to prevent falls as you age.
- Improved mood: One study found that young people who walked for 10 minutes found their mood improved significantly compared to those who just sat still.
Getting up and moving helps you get rid of feelings of fatigue and lack of energy, which can contribute to overall feelings of depression. Previous studies have also shown that even a 5-minute walk can improve mood and reduce symptoms of depression.
- Promote cardiovascular health: Walking regularly will help the heart work better, especially reducing cholesterol levels.
According to the US Centers for Disease Control and Prevention (CDC), high cholesterol is a risk factor for heart disease. Walking every day can help reduce total cholesterol by 10%, reducing the risk of heart disease by up to 30%. Not only that, people who walk regularly for 30 minutes a day, continuously for 4 months, also recorded a significant reduction in blood pressure.
- Increase resistance against pathogens: Research has shown that people who walk regularly have fewer flu episodes than those who do not exercise. In addition, if they do get the flu, symptoms in people who exercise are milder and recover faster.
Walking 30 minutes a day is very good for your health.
4 Week Walking Plan to Lose Fat and Get a Slimmer Body
Lao Dong newspaper quoted the Eat this not that page as saying that for those who want to walk to lose weight, they can refer to the 4-week walking plan to lose fat and have a slimmer body below:
Week 1: Build a walking habit
The first week is all about building a regular walking habit and setting the stage for the following weeks. Focus on maintaining good posture and engaging your core while walking at a moderate pace.
Remember to keep your shoulders relaxed and avoid hunching over. Swing your arms naturally to increase calorie burn. Wear comfortable, supportive walking shoes.
- Day 1: 20 minutes brisk walk.
- Day 2: Rest or walk lightly for 10 minutes to recover.
- Day 3: Walk briskly for 25 minutes, combining 1 minute of brisk walking every 5 minutes.
- Day 4: Rest or do light yoga.
- Day 5: 30-minute brisk walk.
- Day 6: Walk for 20 minutes, choosing steep or hilly sections.
- Day 7: Rest or take a light recovery walk for 15 minutes.
Week 2: Increase Intensity
Begin to increase the length of your walks and the duration to increase your heart rate and promote calorie burning. Focus on your breathing during periods of intense exercise - inhale deeply through your nose and exhale through your mouth.
- Day 1: Walk for 30 minutes, including 2 minutes of brisk walking every 6 minutes.
- Day 2: Rest or light stretching.
- Day 3: Walk briskly for 25 minutes and walk uphill for 5 minutes at the end of the day.
- Day 4: Rest or do light yoga.
- Day 5: Walk for 35 minutes with 1-minute brisk walking intervals every 7 minutes.
- Day 6: Take a 20-minute recovery walk or take a light stroll around the neighborhood.
- Day 7: Rest or light stretching.
Week 3: Adding Variety
Variety helps prevent stagnation in your walking routine. Use light hand weights with caution, and avoid swinging the weights too much to avoid injury.
- Day 1: Walk briskly for 30 minutes, combined with a 3-minute brisk walk every 10 minutes.
- Day 2: Rest or recovery walk for 10 minutes.
- Day 3: Walk for 40 minutes with a 2-minute uphill walk every 8 minutes.
- Day 4: Rest or bodyweight exercises (bends, squat jumps).
- Day 5: Walk for 35 minutes while carrying light weights to tone your arms.
- Day 6: Recovery walk for 25 minutes at a gentle pace.
- Day 7: Rest or light stretching.
Week 4: Maximize Fat Burning
This week your endurance and strength have improved. This final week focuses on maximizing fat burning with longer walks and high intensity intervals.
- Day 1: Walk briskly for 40 minutes, combining 1 minute of brisk walking every 5 minutes.
- Day 2: Rest or take a light walk to recover.
- Day 3: Walk for 30 minutes alternating between 2 minutes uphill and 2 minutes on flat ground.
- Day 4: Rest or do light yoga.
- Day 5: Walk briskly for 45 minutes at a steady pace.
- Day 6: 20-minute recovery walk or light stroll.
- Day 7: Rest and evaluate results.
Source: https://giadinh.suckhoedoisong.vn/loi-ich-cua-viec-di-bo-moi-ngay-30-phut-17225021009064646.htm
Comment (0)