Brisk walking for weight loss8/20/2023 ![]() If you frequently walk outside, try a two or three-layer system while dressing. They can also reduce the risk of injury and prevent side-to-side motion. The primary and most crucial equipment necessary for walking is a pair of comfortable shoes with flexible soles and stiff heels. Opt for a good pair of sneakers instead of your old flip-flops. Here are some tips to get the most out of your walking session. ![]() Over the past few years, walking has become the most helpful weight management tool. Tips to Follow When Walking for Weight Loss It also helps in improving motor functions such as balance and coordination. Studies show that walking reduces the progression of neurodegenerative diseases such as dementia and Alzheimer’s disease. Walking helps reduce stress-related symptoms, such as anxiety, sadness, fatigue, and lack of motivation. Endorphins are the body’s natural pain killer and a neurotransmitter that acts as a potent mood enhancer. It also helps in improving sleep quality and duration, and brain function. Endorphins help to reduce stress and in turn, calm the mind and body. Walking improves energy levels by stimulating the production of endorphins, i.e., feel-good hormones. The improved heart rate and lower blood pressure decrease the risk of heart attack and stroke. Short-term benefits reported in this study were improved fitness, body composition, blood pressure, and lipid profiles.Īt the same time, the long-term benefits have reduced the risk of coronary heart diseases, cardiovascular disease, and mortality rate. ![]() Studies suggest that walking is crucial for primary and secondary prevention of cardiovascular disease. In addition, it greatly relieves the symptoms of chronic pain in joints and bones. Furthermore, walking helps reduce blood pressure, decreases the risk of type-2 diabetes, and improves the musculoskeletal system. Walking 6000 steps per day shows a 16-18% reduction in incident functional limitation and protects against the risk of developing knee osteoarthritis. In addition, planned walking reduces pain, stiffness in joints and bones, joint dysfunction, and muscle weakness.Ī study assessed the effect of daily walking to prevent the risk of functional limitation in knee arthritis. Walking can be a self-management program that promotes joints’ flexibility, stability, and mobility, preventing the symptoms associated with joint and bone disorders. Another study shows that encouraging walking as a form of transportation, called walking buses, can increase weight loss among overweight and obese adults. It is the most accessible physical activity preferred for preventing and treating obesity. Walking less than 5000 steps/ day indicates sedentary behaviour, whereas steps more than 8000 or 10,000 show an active lifestyle.īrisk walking an hour a day helps reduce the effects of weight-promoting genes to half. Studies suggest that walking increases physical activity and promotes weight loss. Walking helps in weight management by improving body composition. Health Benefits of Walking Physical Health Prevention of weight gain after weight loss: 200-300 minutes/ week. ![]()
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