The ancient Greek physician Hippocrates had said, “Walking is the best medicine.” It turns out that walking non-stop for 15-30 minutes per day can change your appearance and make your body healthier.
Prevent heart disease
According to the American Heart Association, walking is just as effective as running when it comes to preventing heart disease and stroke. This activity helps prevent heart disease by lowering blood pressure and cholesterol levels and improving blood circulation.
Calming the mind
If walking can improve symptoms of depression in a patient suffering from the disease, imagine what a positive impact walking would have if people simply felt a bad mood or were mentally exhausted. This can certainly improve the “bad mood.
Positive changes to the brain
A study reveals, walking helps prevent dementia, reduce the risk of Alzheimer’s and improve mental health. It also reduces mental stress and keeps endorphin levels high in the body.
It may sound strange, considering that the eyes seem unrelated to the feet. But walking also benefits the eyes. Because it can help fight glaucoma, a disease caused by fluid accumulating in the front of the eye and increasing pressure on the visual nerve.
Increase lung volume
Walking is an aerobic exercise that increases the amount of oxygen in the bloodstream and helps train the lungs, apart from eliminating other toxins that must be removed. Because people breathe deeper and better, lung disease can also be treated.
Increase muscle strength
Muscle strength can also be increased, as can a reduction in body weight. If people walk 10,000 steps a day, it is the same as training in a fitness center, especially if people also walk uphill. Plus, there is less chance of getting injured.
Positive effect for the pancreas
According to studies, walking has a greater positive effect on the pancreas than if people run. According to the study, a group of people who walked for six months showed a six-fold increase in glucose resistance than those who ran.
By getting used to walking about 6 km per hour, a travel time of about 50 minutes, it turns out to be able to delay or prevent the development of Type 2 diabetes, especially in those who are overweight (National Institute of Diabetes and Gigesive & Kidney Diseases). As we know that diabetes cases that can be overcome without the need to take medication, can be done by choosing regular regular exercise. As long as blood sugar can be controlled only by moving the body (brisk walking), no medicine is needed. That means that hurried walking is just as beneficial as anti-diabetic drugs.
Reducing the Risk of Having a Stroke.
Although the benefits of hurried walking on stroke are not as pronounced as for coronary heart attacks, several studies have shown encouraging results. Just look at the natural evidence of our ancestors who walked more every day, not as many cases of stroke in the past as now. One study of 70 thousand nurses (Harvard School of Public Health) who at work recorded walking as much as 20 hours a week, their risk of having a stroke decreased by two-thirds.
Reducing the Risk of Heart Attack.
We know that the heart muscle needs a heavier flow of blood (from the coronary vessels that feed it) to be fit and function normally, pumping blood without stopping. For that, the heart muscle requires a faster and smoother blood flow. Hurriedly walking accelerates blood flow to the coronary heart. Thus, the oxygen adequacy of the heart muscle is fulfilled and the heart muscle is maintained to keep it beating sufficiently.
Not only that. The flexibility of the body’s arteries that are trained to tighten and expand will be helped by the spasm of the muscles in the body around the walls of the blood vessels during the hurried walking activity. The end result, blood pressure tends to be lower, adhesions between blood cells that can result in reduced blood clot clots that clog vessels.
Moreover, good cholesterol (HDL) which works as a sponge to absorb bad cholesterol (LDL) will increase by walking hurriedly. There are not many ways outside of drugs that can increase HDL levels other than by exercising. Walking hurriedly was recorded to be able to reduce the risk of heart attack by half.
Stable weight .
It turns out that by getting used to walking regularly, the body’s metabolic rate is increased. In addition to a number of calories wasted by walking, the excess calories that may be there will be burned by increased body metabolism, so that weight gain does not occur.
Lose weight .
In addition to maintaining a stable weight, those who begin to be overweight, can be lowered by doing the activity of walking hurriedly on a regular basis. Excess fat under the skin will be burned if you are diligent in walking, at a pace for at least one hour.
Strengthens joints and bones
Regular walking can increase joint mobility, prevent bone loss, and even reduce the risk of fractures. The Arthritis Foundation recommends walking daily on a moderate basis for at least 30 minutes per day to reduce joint pain, as well as stiffness and inflammation.
Walking 30 minutes per day can also reduce the risk of colon cancer in the future, but also improve digestion. When walking, the body moves to launch intestinal peristalsis, so that the bowel movements are more orderly. Colon cancer is also triggered by longer stool retention in the digestive tract. Another study also mentions a role walking can play in a reduced risk of developing breast cancer.
Relieves back pain
Walking can be a “savior” for those who experience back pain when doing more strenuous exercise. Walking promotes improved blood circulation within the spinal structures and improves posture and flexibility which is vital for spinal health.
By exercising and walking fast, not only are the muscles of the body strengthened, but the bones as well. For calcium metabolism, body movement is also needed, in addition to needing exposure to morning sunlight. Not enough extra calcium and vitamin D alone to prevent or slow down the osteoporosis process. The body also needs exercise and requires at least 15 minutes of exposure to the morning sun to be free from the threat of osteoporosis. Those who exercise from a young age and consume enough calcium until the age of 70 are estimated to be free from the threat of bone loss.