Walking is an activity that everyone can engage in on a daily basis, with only variations in frequency. In fact, walking is one of the best forms of exercise in the world. It can be done by people of all ages and genders, at any time and place. Walking for an hour every day has numerous benefits.
Beneficial for Heart Health
Hong Zhaoguang, the chief health education expert of the National Health and Family Planning Commission, points out that walking is the simplest and most convenient exercise for preventing heart disease. Exercise is an important component of a healthy lifestyle. As people age, it becomes even more important to maintain good health. Walking for 30 minutes each day can help control weight, lower blood pressure, regulate cholesterol levels, and promote heart health.
Beneficial for Brain Health
One way to prevent brain atrophy and dementia is to walk at least 9.6 kilometers per week. Walking not only increases brain volume but also reduces the risk of memory problems by 50%.
Beneficial for Preventing Diabetes
Controlling diabetes is not as difficult as it may seem. In endocrinology, doctors often ask patients if they get out of bed and move around. Research shows that walking 3 kilometers for 30 minutes every day, for at least 3 days a week, can reduce the incidence of diabetes by 25%. This percentage increases to 33% for 4 days and 42% for 5 days of regular walking.
Beneficial for Bone Health
Walking allows the body to support its weight more effectively, reducing mineral loss from bones and preventing or improving osteoporosis. It also helps alleviate joint function decline.
Beneficial for Weight Management
Walking efficiently burns calories. Just 30 minutes of walking can burn 75 calories. Weight loss is a long-term process that requires a combination of a balanced diet and regular exercise. Once the habit is formed, there is no need to worry about weight rebound.
Beneficial for Longevity
A recent study conducted on 2,603 men and women in the United States showed that individuals who walked for approximately 30 minutes every day had four times the longevity rate compared to those who walked less than 30 minutes. This finding highlights the close relationship between walking and healthy longevity.
