Categories: Body And Mind Fitness

A 30 Minutes Walk Can Do You So Good | Benefits of Walking

Physical exercise doesn’t always need to include heavy lifting or quick sprinting. Some simple activities such as taking a walk can help you stay healthy and fit. Walking is the simplest exercise you can do to promote your fitness.

It’s easy to do and easy on the joints. From keeping you stress free and helping you lose weight to lowering your blood pressure and reducing your risk of many chronic diseases, It has so many advantages. It can keep up your body’s health in good condition and reduce the risk of chronic illness.


The best part is, it is so easy exercise that you can do it while doing other tasks like going to work or supermarket and getting the groceries. Take stairs instead of the elevator. Take small breaks on work and walk. There are so many healthy reasons to walk. The best of them are:

1. Walking Improves Circulation:

Walking helps you improve blood circulation throughout your whole body. It also helps fighting heart disease bringing heart rate up. Walking lowers blood pressure and strengthens the heart health. Studies performed at the University of Colorado and the University of Tennessee found that post-menopausal women who walked one to two miles per day lowered their blood pressure by almost 11 points in 24 weeks.

2. Walking Leads To A Longer, Healthier Life:

The study by the George Institute for Global Health and the Menzies Research Institute in Tasmania monitored 3,000 Australians over 15 years.


The final result was that a person who increased his/her steps from 1,000 to 10,000 per day, all week, was found to have a 46% lower mortality risk. And if increased to 3,000 a day, five days a week, the person had a 12% lower risk.

3. Walking Improves Bone Health:

Physical activities, such as walking, is an essential factor in bone health. Like muscle, bone is living tissue that responds to the exercise by becoming stronger. Most of the impact of walking is absorbed through your ankle, foot, knee and hip.


As a result, walking is great for building and preserving bone density in your lower body. It helps and stops the loss of bone mass for those suffering with osteoporosis.

4. Walking Lightens The Mood:

It releases natural endorphins to the body, which is the natural painkiller. A California State University, Long Beach, study proved that the more steps people took during the day, the better their moods were. Walking also improves overall blood circulation in your body and the brain, releasing the tension out of your brain.

According to a British study in the Scandinavian Journal of Medicine and Science in Sports, office workers reported increased enthusiasm and relaxation and reduced stress after 30-minute group walks.

5. Walking Helps in Weight Loss:

A 30-minute walk burns about 150-200 calories. And burning more calories means wight loss. The more you walk and the quicker your pace, the more calories you’ll burn. A good walk makes you sweat and releases waste products from your body, making your skin look healthy.

6. Walking Strengthens Your Muscles:

It tones your leg and abdominal muscles. It allows your body to make small adaptations that strengthen your ankles, feet, knees, and hips. And gives your joints and running muscles a well-deserved training. Walking helps strengthen below muscles:

  • Calf muscles
  • Tibialis anterior and ankle extensor muscles
  • Hamstring muscles
  • Quadriceps muscles
  • Hip flexor muscles
  • Buttock muscles
  • Abdominal muscles
  • Arm and shoulder muscles

7. Walking Improves Your Joints:

The most of joint cartilage do not have direct blood supply. It gets nutrition from joint fluid that circulates by our physical movement Thus delivering oxygen and nutrients into the area. If you walk less often, joints won’t get much fluid, which may speed deterioration.

8. Walking Improves Your Breathing:

When walking, more oxygen fills in your lungs more often, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level.

9. Walking Lowers Alzheimer’s Risk:

A research from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the chance of incidence of dementia and Alzheimer’s disease, compared to those who walked less or did not walk at all.

10. Walking Improves Heart Health:

Walking daily increases good cholesterol (HDL) and decreases bad cholesterol (LDL). It can help to prevent many diseases and illnesses, including heart disease, high blood pressure and diabetes.

11. It Can Make You Smarter:

It can boost your mood and ease stress. It can also aid concentration and mental focus. A recent study in British Columbia found that who walked one hour walk, three times a week, had better thinking skills and more efficient focus than those who just sat in the lab.

Walking helps to increase blood flow through the brain. Thus daily walking can make you sharper and reduces the chances of long-term mental disease.

Summing It Up:

You can experience significant health benefits by simply say no to sitting longer and starting to move. Major health issues such as developing heart disease, increased blood pressure, non-insulin-dependent diabetes and colon and breast cancers can be lowered just by becoming more physically active.

It’s a great way to get the hormonal benefits of exercise without any major risk like overuse or injury, it’s available to everyone for free.

To summarize the benefits of walking:

  • Improved heart rate
  • Improved circulation
  • Good mood
  • Improved Bones
  • Improved Joints
  • Decreased cholesterol
  • Reduced risk of heart disease
  • Reduced blood pressure
  • More efficient breathing
  • Increased metabolism
Tags: Walk
Bhartendu Joshi

Just a guy experiencing the world. A blogger and an amateur guitarist. Instagram

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