A sedentary lifestyle is bringing obesity, diabetes, and heart disease. However, you don't necessarily have to sweat it out at the gym. The habit of brisk walking is sufficient to maintain fitness. There's no disagreement that walking keeps the body healthy. Some people walk for 15 minutes due to a lack of time, while others regularly run 5 kilometres. But many don't know how long one should walk and what effects brisk walking can have on the body. So just walking won't do. You need to know this information, too.
How long should you walk or do brisk walking per day?
A study published in The Lancet says that walking for just 15 minutes a day can increase life expectancy by up to 3 years. According to the American Heart Association, walking 150 minutes per week can reduce your risk of heart disease. Walking briskly for 30 minutes a day is sufficient to maintain overall good health. To lose weight, you can walk 5-7 kilometres per day. Even walking for 10-20 minutes will improve your cardiovascular health. So you can do brisk walking according to your physical needs.
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What benefits do you get from brisk walking?
According to doctors, the more physically active you are, the more you can avoid disease risks. Walking 8,000 steps a day can reduce mortality risk by up to 51%. Walking improves heart health and can reduce the risk of multiple chronic diseases. Even belly fat will decrease.
Walking regularly for a set time also provides relief from digestive problems. Particularly, walking for 15-20 minutes after eating can help avoid indigestion problems. This habit also helps control blood sugar levels.
Bone and joint health also improves. It helps reduce arthritis pain and keeps joint movement active. Brisk walking easily provides relief from joint pain, neck and back pain, etc.
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Walking in nature also keeps mental stress under control. Brisk walking is highly effective in combating depression. It reduces stress hormone levels in the body. And walking in morning sunlight increases melatonin production in the body. This results in better sleep at night. Walk daily to maintain your body's biological clock rhythm.
Walking also improves brain function. Brisk walking for 40 minutes, 3 days a week, enhances the brain's working capacity. It develops decision-making ability and increases thinking capacity. Memory power also increases. So you can keep yourself beautiful and fit just by walking.
