When physical inactivity is concerned most people use the excuse that they not have enough time for exercising. However, this is not a valid excuse as we need just 10 minutes a day and perform the simplest possible exercise, walking. This cannot be used as excuse as it is free and does not require any special equipment or facility.
According to the Arthritis Foundation 10 minutes of walking is enough to enjoy all the amazing health benefits that walking can offer. It represents a valuable ally for the general health of the body.
Moreover, it can be performed at any season, any time, any place and especially in summertime. So, there is no room for any excuses any more. See below what a 10-minute walk can offer to your body.
Health Advantages of Walking
- Betters blood circulation
Thanks to the enhanced blood circulation it will protect the health of your heart, plus reduce blood pressure and the risk of stroke.
- Supports good heart health
Regular physical activity like walking will lower blood pressure and cholesterol, major risk factors for heart disease. According to a study, published in the journal Current Opinion in Cardiology, walking has short-term benefits and long term benefits. The former are better fitness, blood pressure and lipid profiles, and the latter ones are reduced risk of coronary artery disease, coronary events and mortality.
- Keeps your lungs healthy
As per the findings of the Arthritis Foundation, regular walking will better the breathing. This results from the fact that when the body walks the breathing rate increases thus leading to speeding up of the oxygen flow in the blood, improving the removal of waste, enhancing energy levels and the ability to heal.
- Promotes brain function
As we age and reach the old age moderate exercising like walking is very important as the risk of dementia gets lowered and the onset of other brain disorders is being decreased. Namely, walking can even reverse the effects of aging. According to a conducted study that has been released in Annals of Neurology exercise as per American Heart Association’s guidelines can significantly lower the risk of developing Alzheimer’s disease.
- Regulates blood glucose levels
It improves blood sugar levels at any time of the day or night, but the positive results are mostly experienced after having a meal. According to a performed study, released in the journal Diabetes Care, short walk of 15 minutes after a meal is very effective in reducing blood sugar levels in 24 hours than from a 45-minute walking.
- Strengthens the bones
This simple physical activity makes our bones stronger and lowers the risk of osteoporosis. According to a conducted study, released in the Journal of the American Medical Association, the chances of fracture are lowered by 41% in women who practiced walking for at least 4 hours per week.
- Boosts memory
It was revealed that regular walking can make the hippocampus stronger which is a part of the brain involved in verbal memory and learning. According to study performed by researchers at the University of California at San Francisco on female subjects in their sixties was revealed that age-related memory decline was lower in the women who practiced regular walking.
- Supports gait and balance
As we age we start to trip a lot which god forbidden can makes us fall and break something. Loss of balance and weakness of the shin muscles can be prevented if we strengthen the lower body and walking would be the ideal tool for that. The Harvard Medical School highly recommends regular walks for better balance.
- Betters mood
It will boost your mood and thus lower stress and the effects are even higher when we walk outside in nature. As per a conducted study, released in the British Journal of Sports Medicine, walking outside in nature will diminish the feelings of frustration and help your brain to reach its state of meditation. The practice of walking will release endorphins that reveal analgesic properties and thus relieve body pains.
- Improves sleep
If you suffer from insomnia or cannot easily fall asleep, walking can be the remedy for you, allowing for your body to quickly fall asleep and more deeply as per a conducted study released in Sleep Medicine. On the other hand, a morning walk is very beneficial due to exposure of daylight that regulates the circadian rhythm.