Benefits Of Walking Contents:
1 hiking sport
2 benefits of walking an hour a day
2.1 General benefits of walking
2.2 Benefits of heart walking
2.3 The psychological benefits of walking
2.4 The benefits of walking to lose weight
2.5 The benefits of walking for the menstrual cycle
2.6 The benefits of walking for the skin
2.7 The benefits of brisk walking
3 What is the appropriate time for walking
4 When is the right time to walk
4.1 Is walking in the morning good for health
4.2 Is walking after eating good for health?
5 common questions about walking
5.1 The possibility of walking at home
5.2 What are the benefits of walking barefoot?
5.3 What are the benefits of walking on sand or gravel?
5.4 What are the benefits of walking in the sun?
6 References
Walking sport
[1] Benefits Of Walking is an aerobic exercise , which moves the large skeletal muscles, giving the body a number of different health benefits, with minimal side effects,
[2] These include the main muscles of the legs, and gluteus muscles. In the buttocks, walking is one of the simplest types of sports, as anyone can walk almost anywhere, in addition to not needing any equipment, as it is suitable to fit in the appropriate athletic shoes that support the curvature of the feet, and raise the heels slightly,
[3] as it is one of the exercises Suitable for beginners, overweight people, the elderly, or people who haven't been exercising for a long time,
[4] Brisk walking is a good exercise that can be done indoors, outdoors, or with the treadmill.
For the Weight Loss Tips , read the article on Weight Loss Tips .
The benefits of walking an hour a day
The benefits of physical activity depend on three factors, namely: the intensity of the exercise, its duration, and the number of repetitions, and walking is a low-intensity exercise compared to other exercises such as running, so it is advised to walk for long periods, or to combine it with running to get the benefit, A study of the elderly published in the journal Preventive Medicine in 2008, that walking regularly for an hour or more reduced the death rate among the elderly.
General benefits of walking
Here are some other benefits of walking according to scientific studies:
. Reducing the risk of developing type 2 diabetes:
the speed of walking is associated with a lower risk of developing type 2 diabetes, regardless of the number of hours, and aerobic exercise and gymnastics are associated with a marked decrease in the risk of developing type 2 diabetes. In addition, a preliminary study conducted on Women and published in the JAMA Journal that the level of physical activity, including moderate and intense physical activity, is linked to a marked decrease in the risk of developing type 2 diabetes.
. Reducing blood sugar levels:
A small study published in the journal Diabetes care in 2016, conducted on a group of people with diabetes, weight gain, and people with an inactive lifestyle, indicated walking 3 minutes of low-intensity walking, or simple resistance exercises each 30 minutes helped lower blood sugar and insulin levels in people with diabetes.
. Joint Pain Relief:
People with arthritis are advised to do low-intensity exercise such as walking to help improve health without exacerbating pain, [9] and a study published in the Annals of Internal Medicine indicated that walking and other fitness improvement programs can help relieve pain Joints and reduce worsening of symptoms associated with arthritis in patients with degenerative knee arthritis, [10] and walking may contribute to weight loss and muscle building, which helps reduce pressure on the joints, increase their strength, and thus reduce knee pain, and in a way General People with joint problems are advised to consult a doctor before starting any type of exercise.
. Immune Boosting:
A study published in the Journal of Medicine & Science in Sports & Exercise indicated that moderate-intensity exercise for 45 minutes, or brisk walking for 60 minutes 5 times a week, raised immunoglobulin levels by 20%, In addition to a marked decrease in the number of lymphocytes in the blood.
. Promote bone health:
A study published in the Journal of bone and mineral metabolism in 2004 indicated that moderate-intensity outdoor walking at least one hour for four days a week for a whole year positively affected the bone mineral density of the spine in women In menopausal women with osteoporosis.
. Back pain relief:
A systematic review of several studies published in the European Spine Journal in 2010 indicated that moderate walking may help relieve back pain, but there is not enough evidence to prove this efficacy, and more studies are needed to explain the impact of walking in pain Back, It should be noted that the doctor should always be consulted before starting any back pain exercise, as some of them may be inappropriate, and may cause some damage.
. Improving sleep:
A study published in BMJ Open 2016 indicated that walking can improve sleep, as the study participants walked 10,000 steps per day, 4 weeks, to improve sleep quality indicators, increase the number of hours of sleep, and reduce the duration of sleep latency ( In English: Sleep latency) This is the length of time required to move from wakefulness to sleep.
Benefits of heart walking
. Promoting heart health:
Walking can be considered a useful option to reduce the risk of coronary heart disease in adults, as a comprehensive analysis of 11 studies published in the European Journal of Epidemiology in 2009 indicated that walking is approximately 30 minutes a day, 5 days a week , Is associated with a 19% reduction in the risk of coronary heart disease, and that the risk of developing these diseases decreases with increasing walking time.
. Reducing blood pressure:
A study published in the Journal of Medicine & Science in Sports & Exercise in 2001 indicated that walking 3 kilometers per day, in addition to the usual daily walking for 24 weeks, can reduce systolic blood pressure in women during menopause, and those with elevation blood pressure.
Benefits of psychological walking
. Mood Improvement:
A study published in the Journal of Preventive Medicine in 2005 indicated that walking a long period of approximately 30 minutes a day, or at short intervals of 10 minutes 3 times a day, significantly improved the maximum oxygen capacity (VO2max) significantly, but walking Long periods were more effective in reducing body fat, tension, anxiety , total mood disorder, and increased body activity. [19]
. Reducing symptoms of depression:
Physical activity in general helps to reduce symptoms of depression, and a systematic review published in the magazine Mental health and physical activity in 2012 indicated that walking has a noticeable effect on symptoms of depression , but more studies are needed to clarify the duration and severity of walking Effective and positively affected by symptoms of depression. [20]
The benefits of walking to lose weight
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Fast walking can regularly contribute to maintaining a healthy weight, as weight loss occurs when calories are burned with a greater amount of calories consumed, and it is worth noting that people who are more physically active, their bodies burn more calories, so Increasing exercise by walking for long periods can help burn more calories, and a study published in the Journal of Strength & Conditioning Research in 2010 indicated that walking is an excellent physical activity to increase calorie burning for people with Weight gain able to walk.
The benefits of walking for the menstrual cycle
Experts note that aerobic exercise is one of the best exercises to relieve menstrual pain, and it is these exercises that raise the heart rate, such as: brisk walking, and these exercises must be practiced for 30 minutes, at least three times a week, and a study indicated It was published in the Iranian Journal of Nursing and Midwifery Research in 2013, to the effectiveness of aerobic exercise in relieving symptoms of premenstrual syndrome, and it was also demonstrated that walking and swimming were among the best physical activities in relieving symptoms.
The benefits of walking for the skin
Exercise in general helps to increase blood flow to all parts of the body, which helps to nourish skin cells and maintain their vitality, as blood transports oxygen and nutrients to cells, including skin cells, and it also transports excreta including free radicals for disposal, and has proven Studies show that exercise can help relieve stress, so it can help improve skin problems that are exacerbated by stress and fatigue, such as: acne, eczema, and it is worth noting that sunscreen is necessary in the case of exercising in the open air and exposure to radiation. Sun rush time.
The benefits of brisk walking
Walking at a rapid pace helps to improve physical fitness in general, as medium-intensity activities such as brisk walking raise the heart rate, breathing, and improve balance and coordination in the movement of the body, and brisk walking maintains the health of the heart, lungs, and blood circulation , The pace and speed of walking can be determined by the following:
. Low-intensity walking: the ability to sing easily, you must try to walk at a faster pace to increase the intensity of walking.
. Moderately intense walking: the ability to speak somewhat comfortably, with minimal breathing.
. High-intensity walking: difficulty speaking loudly.
What is the appropriate period for walking ?
There are several factors that must be considered when starting any sporting activity, namely: repetition; That is, how many times a week did this activity, and the intensity; That is, the speed at which this activity is practiced, and the time, and it is advised that when starting to walk or a new physical activity, you start with a low intensity level, then increase gradually and slowly over time, as it can cause you to start exercising activities quickly and strongly, exposure to injuries, and the walking period is longer Among the most important of these factors, as it is recommended to walk 30 to 60 minutes a day, and it is also possible to start walking for only five minutes three times a day, which helps to strengthen bones and muscles , then gradually increase the time to reach the final goal.
It is worth noting that the US Department of Health and Human Services for the year 2008 advises adults to do moderate-intensity aerobic exercises, such as: brisk walking for a period of no less than 30 minutes to five days a week, i.e. two and a half hours per week, in order to reduce the risk of chronic diseases , and can Doing these exercises with small periods distributed throughout the day, and obtaining the same health benefits, such as walking 10 minutes three times a day.
Although walking 30 minutes a day for five days a week can reduce the risk of developing chronic diseases with age, it is not enough for losing weight or maintaining a healthy weight, as the physical activity guidelines recommend 60 minutes of moderate to vigorous activity Most days of the week, in order to avoid weight gain, it is worth noting that the distance traveled while walking is an important factor in the case of wanting to lose weight.
There are other factors that must be taken into account when starting to walk, such as: repetition, as it is possible to walk daily, or walk three to five times a week at least, and it is possible to start walking for only five minutes, two or three days a week, while the other factor is the severity Walking, as it is advised to walk with moderate intensity, approximately 3 to 5 kilometers per hour, and the rate of heart rate , and breathing in it should be fast, with the possibility of continuing to speak while walking.
What is the time to walk ?
There is no reliable scientific evidence that indicates that calories are burned more efficiently at certain times during the day, but time can affect a person’s feeling during exercise, as experts have indicated that choosing the right time and commitment to it is one of the most important things, and thus becomes a practice Exercise is usually daily, [30] so it is advisable to choose the appropriate time for each person, because the benefits of physical activity and walking depend on the extent of regularity and the continued exercise, [31] However, some studies have examined the benefits of walking at specific times, which we will explain as follows:
Is walking in the morning good for health?
A study published in the Journal of Medicine & Science in Sports & Exercise in 2012 indicated a decrease in the degree of attraction and nervous response to food images in healthy women and obese women after 45 minutes of fast morning walking and raising the level of physical activity for the rest of the day, [32] ] However, the downsides of this time may be that some people do not prefer morning exercise, so they may not be able to walk regularly as they continue in the morning.
Is walking after eating good for health?
A study published in the journal Diabetes Care in 2013 indicated that short and intermittent walking periods after eating are considered a good way to control high blood sugar caused by food intake in elderly people at risk of glucose tolerance, and the results showed a marked improvement in regular levels Sugar during the day when continuing morning walk, walking after eating, and walking 15 minutes three times after eating was more effective than walking 45 minutes in the morning or afternoon.
A preliminary study published in the Journal of the American Medical Directors Association in 2009 indicated that walking after eating may be more effective in reducing the effect of the evening meal on high blood sugar in people with type 2 diabetes, compared to walking before a meal, or Not to exercise at all.
Another study, published in The American Journal of Gastroenterology in 2000, indicated that walking after eating may improve gastric emptying in 14% of people with insulin-dependent diabetes.
Common questions about walking:
The possibility of walking at home Walking?
At home is very easy, as it does not require any effort. Walking at home and in small spaces can help to stay active, and the following points show some advice when walking at home:
. Walk around while watching TV shows.
. Add arm exercises when walking in the place, as arm exercises during walking can help increase the calorie burn by an average of 100 calories, in addition to tightening the arms , and light weight lifting exercises targeting the front arm muscles can be practiced.
. Change the speed, and add different movements for the legs, as the walking intensity can be increased by changing the speed to a fast pace of two minutes, then return to the usual pace for four minutes.
What are the benefits of walking barefoot?
There are no studies indicating special benefits for walking barefoot, and according to some experts, walking barefoot may help to better control foot position when hitting the ground, improve body balance, strengthen leg muscles that support the lower back, and reduce susceptibility to problems caused by shoes Not appropriate, which may cause tumors, and other toes problems. On the other hand, walking barefoot may increase the risk of injuries, especially when walking on an inappropriate surface.
What are the benefits of walking on sand or gravel?
One study published in the Journal of Physical Therapy Science in 2017 indicated that sand walking exercises, called Gait training, for patients with chronic stroke , were more effective than walking on a hard surface in improving the ability to walk, This may be due to the fact that training in sand walking requires more muscles than walking on a solid surface, [41] and although walking on sand is easy on the joints, it is difficult to hock the Achilles tendon in the legs.
As for walking on gravel, some indicate that it is suitable to relieve pressure on the joints, and despite the fact that the natural methods that are full of stones and dust are not equal, they give more balance exercises while walking, and the asphalt methods are easier on the joints than concrete,In general, it is advisable to consult a doctor if walking causes pain, especially for those with knee problems.
What are the benefits of walking in the sun?
In general, exposure to sunlight for short periods, especially in the early times before the peak, is beneficial in several ways. The appropriate duration of sun exposure depends on skin color, age, health history, diet, and geographical area. Scientists believe that the benefits of the sun can be obtained and higher. Benefit without exposure to health problems and effects when exposed to sunlight for 5 to 15 minutes, up to 30 minutes, for dark-skinned people, as ultraviolet rays help the body to produce vitamin D, which is an essential component for healthy bones, blood cells, and the immune system.
It is recommended to use sunscreen, avoid exposure to sunlight in the middle of the day, wear sun protection clothing when going out, and wear sunglasses that purify ultraviolet rays to protect from harmful rays.
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