GlucoFlow Supplement Review - Walking Is The Best Exercise And These Are 30 Reasons
by faina marco (2021-02-25)
However, you don't want to continue your walking routine without a strategy or goals in mind. That's why we've rounded up the best studies and science around everyone's favorite exercise. With these benefits in mind, you'll park your car at the opposite end of the parking lot and trade your mid-afternoon coffee break for a mid-afternoon ride.
Walking is the best exercise and these are 30 reasons
Your steps could help your brain to flow
According to research from the University of New Mexico Highlands, with each step you take, you deliver more blood to your brain. The researchers found that the pressure from the impact of each step sends waves through the arteries and can significantly increase the blood supply to the brain. They speculate that walking more could improve cognitive performance and increase well-being.
Walking protects you from heart failure
When researchers from the American College of Cardiology looked at the walking habits of 89,000 postmenopausal women over the course of ten years, they found that when it comes to walking, more is better.
The more often, longer and faster women walk, the lower the risk of heart failure. Each factor was independently associated with a lower risk, but the greatest benefits were obtained from those who combined all three, walking briskly for at least 40 minutes two or three times a week.
Even walking little can have benefits
Even without 150 minutes of moderate exercise recommended by the CDC (or 75 minutes of vigorous exercise), walking can do great things for your health. Walking a little, even if it is less than the recommended amount, is still associated with a 26 percent lower risk of dying from any cause compared to never exercising.
Walking can have even greater benefits than running
Do you think hitting the pavement is not worth it if you are not running? Think again. According to a study conducted, walking can protect against heart disease even better than running.
When 33,000 runners and 15,000 walkers burned the same amount of energy, based on the distance they covered, the walking group reduced the risk of coronary heart disease by 9.3 percent, compared with 4.5 percent of the runners. They also had better improvements in their risks for high blood pressure and cholesterol for the first time and a slightly lower risk of developing diabetes.
Relieves back pain
A long walk can be an antidote to back pain. A small study of adults with chronic lower back pain found that a six-week walking program, which involved working out from a 20-minute walk to a 40-minute walk, was as effective in relieving pain as an expensive program rehabilitation. At the end of their programs, both groups were able to walk further, showed better resistance to the trunk flexor, and reduced back pain.
It could increase your chances of getting pregnant
If you've had trouble starting a family, start by getting out of the bedroom and out of the house. About 1,200 women who had one or two miscarriages tried to get pregnant for six menstrual cycles and reported that they were successful.
Walking was the strongest predictor of conception among women with a high BMI, according to results in the journal Human Reproduction. Overweight and obese participants who walked at least ten minutes straight improved their chances of getting pregnant by 82 percent.
Certain strides elevate your mood
You may have a happier gait when you're feeling happy, but a study in the Journal of Behavioral Therapy and Experimental Psychiatry found that the opposite is also true: a happy walk brings a happy mood. The volunteers walked on a treadmill with a meter that measures how happy your walk was.
Participants did not know what the indicator meant, but were told to adjust their posture so that it moved to the left (sadder) or right (happier) as different words appeared.
Those who finished with a cheerful gait recalled more positive words (eg, pretty), while those with a stomped trot had better recall of negative words (eg, scared). Putting a little energy into your steps could change the way you think so that you focus on the good things in life.
Reduces risk factors for kidney disease
If you have chronic kidney disease, it's worth moving. A study of 6,300 patients with kidney disease in China found that those who walked for exercise reduced their risk of death by a third. Walking more meant even greater benefits. Patients who walked seven or more times a week were 59% less likely to die during the one-year study and 44% less likely to need dialysis or a kidney transplant.
Walking disappears dementia
Walking not only clears your head, it gives you a lasting boost. In a small study from the University of Maryland, adults with Alzheimer's disease or mild cognitive impairment took four 30-minute walks a week. When three months had passed, they were better at remembering groups of words. Additionally, those with mild cognitive impairment showed improvements in parts of their brains associated with memory loss.
You will naturally become more active
Commit to a walking program now, and it could have health benefits even if you give up. For a series of studies in England, inactive adults received pedometers and exercise tips and were asked to start a 12-week walking program.
Three to four years later, those who had started walking programs took an additional 400 to 600 steps each day and did an additional half hour of moderate or vigorous physical activity, compared to patients who had never been told to start. to walk. Emphasize a daily walk, and you may also find yourself racking up steps for the rest of the day.
Cancer patients could avoid side effects
Taking a friend with prostate cancer out for a walk may improve some of your results if you're willing to do so. Brisk walking and other non-vigorous activities are linked to more energy, less depression and a healthier weight, according to a study of 51,000 men receiving treatment for prostate cancer.
Could lead to your next great idea
Stuck in a problem at work? Get away from your desk, turn to the best exercise which is walking, and take a walk around the block. In a series of experiments, college students received creative thinking tests while walking, sitting, or being pushed in a wheelchair outdoors.
In each test, the walkers came up with more creative solutions than the seated volunteers. The results held true, even in the same individuals, when they went from walking to sitting, their newest ideas emerged when they were moving.
Walking benefits stroke survivors
An easy walk can get stroke survivors to their feet when they are feeling fatigued and nervous about falling. Nearly 130 stroke survivors in Jamaica received therapeutic massages or started a walking program three times a week for three months.
At the end of the study, the walking group had a 17 percent greater improvement in quality of life and it was 18 percent more during an endurance test, compared to the massage group.
Protects against "sitting sickness"
Do you go to the gym every day? Optimistic. Are you standing once an hour? Realistic. Fortunately, even a quick stroll around the office could be enough to offset the health damage of sitting too much, according to a study published in the Clinical Journal of the American Society of Nephrology.
Looking at data from the daily activity of 3,200 adults using accelerometers, researchers found that replacing just two minutes of sitting each hour with walking or other light activity reduced the risk of death by 33 percent. The same did not hold when the participants got up and did not move.
It prevents you from reproducing thoughts of regret
If you can't stop thinking about something negative, tell those toxic thoughts to take a walk, literally. A small study had participants take a 90-minute walk through a natural setting or a city. Those who went into nature reported that they had meditated less and had less activity in brain regions associated with mental illness.
Walking can reduce the risk of breast cancer
Yes, there are ways to protect yourself against breast cancer, and walking is one of them. A study of more than 73,000 postmenopausal women found that people whose only physical activity was walking reduced their risk of breast cancer by 14 percent by moving seven hours or more per week, compared to those who only walked three hours or less.
A walk in the park can relax you
Walking in a green space can give you a greater boost to your spirits. In a small study, adults took a 25-minute walk through three different locations in Edinburgh, Scotland: a shopping street, a shopping area, and a green path. Meanwhile, a device measures brain activity to measure your emotions. When the walkers were surrounded by green spaces, they were less frustrated, engaged and excited, and more meditative.
It is a natural antidepressant
Resist the urge to snuggle up on the couch. Walking is one of the best exercises to improve your mood. A study of 40 adults with major depressive disorder began a 30-minute program, either by walking briskly or by resting quietly. After 16 weeks, both groups decreased feelings of depression, distress, fatigue, tension, confusion, and anger, but the walkers saw additional improvements: better senses of well-being and vigor.
A friend can accompany
Asking a friend to accompany you on your afternoon walk could pay more than just catching up on the latest gossip. A small study in Applied Psychology: Health and Well-Being found that college students felt more invigorated after a 40-minute walk down a street when a friend walked them, although the same did not happen on walks in the park.
It can help you get through a fight
According to a study done in American Psychologist, going for a walk with your partner after a big fight could help you figure things out. For one thing, each will reap the individual benefits of stress reduction and mood enhancement.
A walk can also improve your relationship because your walking partners tend to move in sync, and moving to a new location can help change your mindset and resolve disagreements. Give a new meaning to "go ahead."
You can spend quality time with your dog
You can't take your dog to the gym, but you can take him around the neighborhood. And not only does it allow your dog to stretch its legs, it benefits as well. A study of 771 retirees found that owning a dog not only boosted health, but regularly walking a dog was linked to fewer chronic illnesses and fewer doctor visits.
Walking adds years to your life
Do you want to live longer? Going for a walk is an easy place to start, and it doesn't take long. According to a study of 655,000 adults ages 21 to 90, brisk walking for up to 75 minutes each week adds 1.8 years to life expectancy. Hitting 450 minutes per week led to even bigger gains: four and a half years.
Keeps your lungs healthy
A study of nearly 400 patients with chronic obstructive pulmonary disease (COPD) found that those who walked the least were more likely to be hospitalized. The researchers concluded that walking as little as two to four miles a day could help keep COPD patients out of the hospital.
Can stabilize blood sugar
A small study of older adults at risk for pre-diabetes found that participants' blood sugar remained stable when they walked during the day. The most significant results came when they walked 15 minutes after their three meals a day, rather than accumulating all their steps during a 45-minute walk.
Walking is less risky than driving and saves money
Walking is still an exercise, even if you are using it for "active transport" rather than pure exercise. A review of 30 studies in preventive medicine found that the health benefits of being physically active by walking or biking instead of driving outweigh any potential risks such as traffic and air pollution. Plus, leaving the car off means you can save money on gas.
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