13 Health Benefits of Walking

''Move at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground at once.''

Here are 13 Health benefits of Walking:-

1 Good for Weight Loss.

Walking is a physical activity,like other physical activities it also burn calories.How many calories did you burnin walk depends on your walking speed,how much you walk and how much your weight is.Definitely.You'll burn about 415 calories per hour at a regular walking pace (usually about four miles per hour)  people with more weight burns more calories.A study shown that A study published in the Journal of Strength & Conditioning Research found that participants burned an average of 89 calories walking 1,600 meters (about 1 mile).

2 Improves Blood Circulation.

Walking can increase blood flow in body.It also lowers your blood pressure and increase muscle contraction in legs.It is a full body exercise because your all muscles are working to together.A study show that who people who walks 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they stepped up the pace.

3 Strengthen the Bones.

Walking is a aerobic exercise and increase the density of bones.It also tone the legs,abdominal muscles and even arm muscles.Walking also help relieve pain from stiffness in your body by warming up your muscles.Walking also reduces the risk of fractures.

4 Boosts Immune Function.

Walking at least 30 minutes in a day help you to fight from cold and flu.It also helps to your immune function to fight from infections.Walking boosts your immune system because it  increases the amount of white blood cells circulating in your blood. These cells fight infection and other diseases as part of the body's immune system. A study shown that over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less.

5 Improves your mood.

Walking boosts the production of stress-busting endorphins and your stress level decreases and even you can boost your self esteem.Walking also modifies your nervous system.A study show that the more steps people took during the day, the better their moods were. 

6 Strengthen the Muscles.

In walking ost of your body muscles are working together.Walking also tone your leg,abdomen and arms.The muscles working during wak are  the upper leg (glutes, quadriceps and hamstrings) and the muscles of the lower leg (tibialis anterior and posterior, soleus, gastrocnemius and the peroneals) and the hip flexors.

7 Good for Heart health.

Walking is good for heart health as it reduces the chances of heart diseases if you do it for at least 30 minutes a day.A study has shown if you do it 30 minutes 3 times a week. Reduce your risk of heart disease by 30 percent to 40 percent.

8 Good for Joints.

Walking strengthen bones by improving the lubrication between joints.Many cartilages in our body does not have direct supply they get nutrition fro the joint fluid that circulates as we move.Walking  decreases pain and stiffness and increases range of motion.

9 Reduce Stress and Fights Depression.

Brisk walking also boosts the production of stress-busting endorphins.    Which in return reduces stress.Walking boosts the production of stress-busting endorphins and your stress level decreases and even you can boost your self esteem.It also fights from anxiety and depression.

10 Increase your energy level.

Walking increases the flow of oxygen and blood in body.walking and other types of physical exercise have been shown to increase the amount of a type of protein found in the brain, called brain derived neurotrophic factor (BDNF). BDNF may be responsible for how well you can think, learn, and memorize — amongst other functions in the brain. Walk can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.Walking is more beneficial than grabbing a cup of coffee when you're tired.

11 Improves Memory.

Every day walk give memory a boost.You get a mental peace by walk.Walking everyday improves memory and it also fights from memory loss.It also increase the size of the hippocampus,which stores memory of brain.

12 Improves your sleep.

Walking was positively associated with sleep.A person who walks daily reported significantly better sleep, on average, than those who walked the least.people who took one-hour morning walks, were more likely to relieve insomnia than people who didn’t walk.Being active all day improves your sleep quality.

13 Increase your longevity.

Walking also decreases the risk of dying  and mortality.Walking for 1-2 hours a day decreased mortality risk by 70% in men with cardiovascular disease.A study show that people who walks have 35% less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45% less likely for those who have underlying health conditions.