The surprising physical and mental benefits of 30 minutes of walking
Walking can be a relaxing way to get some exercise without needing any special equipment. Besides its comfort, walking can increase social and environmental interaction as you take these steps. Going for a walk has mental and physical benefits, such as reducing stress and lowering blood pressure. Here are the benefits of 30-minute walks…
REDUCES THE RISK OF CARDIOVASCULAR DISEASE
Cardiovascular diseases are a group of heart and blood vessel disorders and are the leading cause of death and disability worldwide.
An important risk factor for cardiovascular disease is hypertension or high blood pressure, which may not produce any symptoms.
Walking for 30 minutes a day can reduce your risk of cardiovascular disease. This is because it improves your aerobic fitness and blood pressure, which are risk factors for cardiovascular disease.
LOWERS CHOLESTROL, BALANCES BLOOD PRESSURE
Walking can also lower your cholesterol and reduce the risk of diabetes. In fact, studies have found that walking and running have similar results for lowering cholesterol, blood pressure, and diabetes risk.
About 68 million people have high blood pressure, and about half of these people are out of control. Similarly, 71 million adults have high cholesterol, and two-thirds of those people don’t get it under control.
This means that a large proportion of the population is at risk of cardiovascular disease and diabetes; walking can help.
INCREASES BONE DENSITY
Bone density becomes a concern as we age and begin to experience bone loss that can lead to osteoporosis. Walking cannot increase bone mass, but it can slow the bone loss process.
Walking can help preserve bone mass. If you are not yet experiencing bone loss, walking as you age can help you maintain your bone mass throughout your life.
REDUCES SYMPTOMS OF DEPRESSION, GIVES HAPPINESS
Some consider walking the most cost-effective and therapeutic form of exercise, as it requires no specific training or skills. Walking alone can reduce depressive symptoms and negative thoughts, but walking with others has even more benefits.
A study based on just 15-minute walks in the woods found reductions in depression, sadness, tension, anxiety, anger, hostility, fatigue, and confusion.
GOOD FOR MENTAL HEALTH
Walking in groups improves social well-being, reduces feelings of stress, and improves your overall mental health. Overall, studies have found that leisure walking leads to better health perception and mental health.
High-intensity walking has been shown to be more effective, while low-intensity walking is believed to be beneficial.