Know the Great Benefits of Daily Walking

MONITOR – Walking has become a trend, especially after the easing of the PPKM. In addition, this simple exercise that does not require a lot of equipment also brings many other health benefits.

In addition to losing weight, regular walking is also very good for people with high blood pressure. This activity can reduce systolic blood pressure by about 3.8 mmHg and diastolic blood pressure by 0.3 mmHg.

According to Dr. John Paul H. Rue, sports medicine expert at Mercy Medical Center in Baltimore, United States, walking has many of the same cardio benefits as running and other more intense exercises.

Walking every day for at least 30 minutes can reduce the risk of coronary heart disease by 19%. Other studies say this exercise can reduce the risk of cardiovascular disease by up to 31%.

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In fact, these benefits can still be felt by simply walking leisurely at a speed of about 3.2 km per hour. However, this benefit can be increased by gradually increasing the walking distance.

The reason, people who walk farther, walk at a faster pace, or both, can be protected from a higher risk of heart disease.
Not only heart problems, walking activity also helps reduce the risk of cancer and diabetes.

The number of calories burned will increase by 100-300 calories when walking more quickly, over long distances with a duration of more than 30 minutes, and on uphill terrain.

Benefits for bone, immune, and mental health

Walking is a sport that supports your own body weight. Therefore, this activity is beneficial in maintaining bone strength and preventing osteoporosis.

Not only that, regular walking exercises can increase the body’s immune system. A study of 1,000 participants found that those who regularly walked for 30 to 45 minutes every day had up to 43% lower pain periods compared to those who never exercised.

Even if they get sick, the illness is shorter. People who regularly walk will recover faster than those who do not exercise. Especially when the walk is done more than 7,500 steps.

A study in the Medical Journal of Australia found that people who walked up to 8,800 steps per day spent, on average, 30% less time in the hospital, compared to people who took half the number of steps.

In fact, another research conducted by Harvard in the journal JAMA Internal Medicine in May 2019, found that walking 4,400 steps per day was able to reduce the risk of death for women. This risk can decrease up to 32%.

In addition to being good for physical health, walking also has a positive impact on mental conditions. The Anxiety and Depression Association of America says a 10-minute walk may be as effective as a 45-minute workout in reducing anxiety and depression.

Besides being able to reduce stress, exercise does positively affect the part of the brain that is responsible for regulating mood, including walking.

Therefore, the American Cancer Society recommends that adults get at least 150 minutes of moderate-intensity activity or 75 minutes each week.

These activities can be increased gradually according to the capacity of each person’s body. In fact, just 5 minutes of physical activity has real health benefits, especially when you can do it at a higher intensity.

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