What are some tips for making a healthy body by just walking?

Walking, exercise is cheap and simple

One of the sports that is very simple, easy, inexpensive, but provides great benefits is walking. This sport can be done anytime and anywhere, including when working.

Walking can reduce the risk of heart disease

Doctor Jennifer Wong, a cardiologist and medical director of non-invasive cardiology at the Memorial Care Heart and Vascular Institute at Orange Coast Medical Center, Fountain Valley, California, United States, says physical activity such as regular walking has been linked to a reduced risk of diabetes. and high blood pressure with an enhanced lipid profile.

Walking can also help reduce the risk of heart disease, which is one of the leading causes of death in large numbers. Increasing baby steps also has a big impact on cardiovascular health problems.

In the short term, people who walk more experience improvements in body composition and fitness. In the long term, taking more steps each day while walking can reduce the risk of coronary heart disease and death.

Walking can increase muscle strength

Physical activity such as walking can also increase muscle strength and prevent injury during falls.

"Walking is an excellent body exercise. It uses not only the muscles of the entire leg, but also the core and gluteus muscles for stability and locomotion," explains Dr. Elizabeth Gardner, sports medicine specialist from Yale School of Medicine and team of doctors at Yale Athletics. excerpted from the Healthline page.

Change the speed when walking

He says that changing the pace at which you walk could result in more health benefits. For example, walking at a faster pace for 30 second intervals then slowing down for 30 seconds can increase your heart rate, help burn more calories, and improve cardiovascular health.

Walking can reduce depression

Evidence shows that walking more each day can improve sleep quality. ResearchTrusted Source has also consistently found that people who are physically active have better mental health than those who don't.

Other research has found that walking, even casually, reduces symptoms of depression and increases positive emotions and feelings among older adults.

"Walking can help improve a person's quality of life, increase energy levels, improve sleep quality, help build mood, and slow mental decline," said Dr. Jennifer Wong.

Tips for making the body healthy by just walking

Take more steps when walking

Doing more activity in your day-to-day provides the same health benefits as taking longer walks and according to research this is more likely to be done by many people.

Doctor Elisabeth Gardner says making small changes to your day-to-day is the best way to go further.

Increase the frequency of walking

Meanwhile, Dr. Jennifer Wong recommends taking a walk during lunch break, cleaning the house, or taking a walk while watching TV.

"People can get more steps when walking by taking stairs than in the lift or parking further and walking further to their final destination," he said.

"This small change does not require you to sweat. You do not need to change clothes when you return to normal daily activities," added Dr. Elisabeth Gardner.