Recent studies suggest that individuals who walk regularly, have a lower blood pressure, weigh less, and, in general, live longer and have a better overall health. But, before we tell you all about the health benefits of walking, let’s learn how to walk properly.
Learn How To Walk Properly
First, let’s focus on your feet. Make sure that you walk with full feet. With each passed step, you should be aware of your feet touching the ground, starting by the heels, and then moving to the arch and toes.
Then you need to stabilize your hips. Imagine that you have a glass of champagne on each side, and that you need to keep is steady while walking. By doing this, you’ll need to tighten your abdominal muscles, straighten your core and improve your posture.
Keep your head up. Move your arm to the back and stretch your neck. As much as you can, increase the distance between your arms and ears. This simple movement helps keep your spine straight, reducing stiffness and pain.
Don’t forget to use your hands. When walking, you should dictate your speed with your arms, not your legs! Thus, if you need to walk faster, you just need to start swinging with your hands more powerfully, and your legs will follow. The goal is to hold your arms at an appropriate level, slightly bent at the elbow, and to move them forward and backward while you walk.
Health Benefits Of A 30-Minute Walk
A 30-minute walk, on a daily basis, can help transform your body and improve your mental health. Here we show you 12 health benefits of walking:
1. Reduces The Risk Of Type 2 Diabetes
According to recent studies, only a 30-minute daily walk can help you prevent type 2 diabetes. Also, if you’re already a diabetic, walking can help you keep it under control.
2. Fights Dementia
Walking can help you improve your brain functions. It helps reduce the risk of cognitive impairment, loss of concentration, memory loss, and consequently, it slows down the progression of dementia and Alzheimer’s disease.
3. Lowers Blood Pressure
Just 30 minutes of walking a day, 3 to 5 days a week, can help you significantly reduce blood pressure. Even if these 30 minutes of walking are not in continuity.
4. Improves Bone Health
Walking a mile and a half every day can help you improve your bone health. Namely, this regular routine will ensure that you get outside and get that vitamin D that your body needs to keep your muscles, teeth, and bones healthy.
5. Reduces The Risk Of Heart Attack
Some studies suggest that regular walking and light exercise can help you reduce the risk of heart attack by 50 percent.
6. Improves Mood
If you feel sad and depressed, then walking might be the easiest and fastest solution for you. Some studies suggest that it’s even faster than antidepressants!
Remember, the more you walk, the better your energy and mood will be!
7. Helps Maintain A Healthy Weight
Walking consumes calories. In a 30-minute walk, on a daily basis, you’ll spend about 1,400 calories on a weekly level, and a total of 5,600 calories in 4 weeks. Translated into pounds, this equals to 1.6 pounds in about a month! Amazing, right?
8. Improves Heart Health
Regular walks are good for the heart. Some research shows that walking 3 to 4 hours a week reduces the risk of heart disease by 50 percent.
9. Reduces Back Pain
By keeping your back and spine straight while walking, you help reduce the stiffness and pain in this area of the body.
10. Strengthens The Muscles
While walking, you need to keep your abdominal muscles slightly tightened, and your core straight. Also, you need to constantly swing with your arms, to keep pace. This, in turn, will help you strengthen the muscles of your arms and abdomen.
11. Relives Joint Pressure And Pain
By strengthening your muscle and bones while walking, you reduce the pressure on your joints, and therefore, help reduce pain.
12. Great Legs
Walking helps preserve the muscles of your legs and helps ease swelling. Also, moving will help you get those slim and shaped hips you have always wanted.