Madeeha Syed

Discover the holistic benefits of walking as a complete body workout on Meri Sehat.

The Benefits Of Walking: A Total Body Workout

This article or video has been recorded by a subject / domain specialists with a proven track record of excellence in their area. 

This article or video has been vetted and verified by Meri Sehat’s specialists. It contains citations and research from validated sources.

The Power Of Stepping Forward

Overview

There&rsquo;s a widely held perception that <a href="https://merisehat.pk/article/body-weight-exercises-for-strength-training">effective exercises</a> are meant to exhaust you and be physically difficult. When looking to build an exercise regime, most of us are quick to add high-intensity activities like weightlifting and running. Rarely, if ever, does one consider beginning with the simplest and easily accessible activity: walking.&nbsp;

While it may not necessarily outweigh the benefits of a high-intensity strength circuit, walking comes with a host of benefits for both the body and mind. If one is completely new to exercising, or even returning after a long hiatus, walking is a more sustainable place to start. There is no learning curve because it is the one movement that&rsquo;s been inherent to our lives since infancy. It also allows you to start with a gentle pace and build up as your body allows. Whether you start with a moderate pace for ten minutes a day or walk at a faster pace for an hour, you will still be able to reap the many benefits of this activity. 
&nbsp;

Benefits of walking

Walking has been shown to improve blood circulation in the body and lower one&rsquo;s resting heart rate, while lowering blood pressure and cholesterol. A six-year study found that moderately paced walking showed similar reductions in the risk of high blood pressure and cholesterol when compared to vigorous running. A study of post-menopausal woman also showed that walking just one to two miles a day can lower blood pressure by 11 points in 24 weeks. 
&nbsp;

&nbsp;Research shows that walking contributes towards preventing a range of diseases. Improvement in cardiovascular health leads to a decrease in risk of heart disease. In one study, women who walked 30 minutes a day showed a 20 percent decrease in the possibility of having a stroke. Those who walked at a faster, above average pace showed a 40 percent decrease.

In another study, women who walked seven or more hours a week were shown to be 14 percent less likely to get breast cancer as compared to women who walked less than three hours. Even women with other risk factors, such as being on supplemental hormones, were less likely to get the disease.&nbsp;

With its benefits to overall health, regular walking has been shown to reduce risk of early death by upto 39 percent as compared to a sedentary lifestyle. 
&nbsp;

&nbsp;Walking has also been shown to reduce risks of developing Type 2 diabetes, as it helps to balance blood sugar levels. A meta-analysis of 300,000 showed that walking regular decreases the likelihood of Type 2 diabetes by 30 percent. Walking at a brisk pace, of more than 20 minutes to a mile, is even more effective, reducing risk by 41 percent. Meanwhile, a smaller study, of 201 people with Type 2 diabetes showed that every additional 2,600 steps in daily activity was associated with a 0.2 percent decrease in blood sugar level. 
&nbsp;

&nbsp;A joint is the point where two or more bones are joined, such as our knees and elbows. The health of our joints greatly impacts our overall mobility and is essential for living comfortably and pain free. Walking has been shown to improve joint health while reducing chances of osteoarthritis. It lubricates the joints, which protects our bones from friction, and strengthens the muscles that support them. Research has shown that people who walk regularly experienced a 40 percent reduction in knee pain as opposed to those who didn&rsquo;t. 
&nbsp;

&nbsp;Walking has been proven to boost our immune system&rsquo;s ability to protect us against illness. A study tracked 1,000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day faced 43 percent less sick days and suffered from fewer respiratory infections overall. Even if they did get sick, their symptoms were not as severe or long-lasting when compared to adults with sedentary lifestyles. 
&nbsp;

&nbsp;Like other forms of exercise, walking causes our body to release endorphins. These are neurotransmitters which elevate our mood and alleviate pain. There is ample evidence to support the positive relationship between walking and mental health. One study showed that the more steps people took in a day, the better their mood was. Just 12 minutes of walking resulted in more self-confidence and a better mood in the subjects of another study.

Walking in nature helps us ruminate less over negative experiences, which in turn decreases negative emotions and risk of depression. A study of post-menopausal women showed that walking three times a week for 40 minutes provided relief from symptoms of depression. With all the research to support walking, it&rsquo;s no surprise that psychologists agree a 10-minute walk can be as effective as a 45-minute vigorous workout when it comes to relieving depression. 
&nbsp;

Bottom Line

&nbsp;For creative professionals, walking can be a valuable tool in facilitating idea generation. One study compared people trying to think of new ideas while they were walking with those who were sitting. Participants who were walking did better, especially if they were walking outdoors. Research has also shown that walking improves creative output by more than 60 percent. Science shows that engaging in activities that allow our mind to wander creates a mental state that is conducive to coming up with ideas. If we are able to let go of our thoughts while walking, we can go to a place where ideas flow freely to us.

Although simple, walking has incredible and wide-ranging benefits for your body and mental health and should definitely be incorporated as a part of your lifestyle.&nbsp;

Ayesha Binte Rashid

Walking is one of the best total body workouts. Basically, walking has similar benefits to running or jogging and it is vital for strengthening your bones and your muscles. It is also important for maintaining your body weight. <a href="https://merisehat.pk/article/how-walking-helps-you-think-bette">Now walking</a>, not just, stimulates the burning of your body calories, but also, it is an invaluable way for people of just about any fitness level to start shaping and toning up their body. 
&nbsp;

Importance of Walking

Walking will help a great deal to tone your feet and leg muscles. By just incorporating a few movements and exercises into your walking motion, you will be able to tone your biceps and your triceps. If you want to have more refined arm and leg muscles, walking activities will be very helpful for you because walking helps tone your leg and arm muscles and even abdominal muscles (if you include them in your workout regime) when you walk. This, in return, helps in increasing your range of motion, shifting the pressure and weight from your joints towards your muscles. 
&nbsp;

Walking may not be the most strenuous types of workout, but it is an effective way to get into shape and burn your body fat. While you may not be able to spot reduce your fat, walking will help reduce your overall body fat, which includes belly fat as well. Despite being one of the most dangerous types of fat for your health, belly fat is also known as one of the easiest fats to lose. This is because muscle tissue burns four times as many calories as your fat, so the muscle you gain from walking will help you lose more body weight. 
&nbsp;

If you want to lose weight, you must consistently eat fewer calories than you consume each day. You can do this regularly by increasing the calories you want to burn by exercising, decreasing the calories you consume, or even better, both. Regular walking exercises are helpful in preventing cardiovascular diseases and high blood pressure. Moreover, walking stimulates the production of endorphins, which are your &lsquo;feel good&rsquo; hormones. A deficit of 500 calories per day may lead to two pounds of weight loss per week. 
&nbsp;

If you want to walk daily for exercise, start slowly and progressively increase your duration and frequency of your desired workout. Once you begin to walk as long and as frequently as you would prefer, you can increase the intensity of your workout as you like. If you are just starting, walking fast for a long time can leave you fatigued, sore, or worse, unmotivated. What you can do instead is to start by walking for 10 to 15 minutes, three to four times a week at a comfortable pace. When you are ready to increase your rhythm, walk duration, frequency, or intensity, consider your age, fitness level, and your prior experience. 
&nbsp;

Fitness Goals

Young adults and teenagers can realistically increase their activity in small amounts each week, whereas older adults can usually increase their activity every two to three weeks to prevent any injury. People who typically have a history of low activity level should consider increasing their activity at a slower pace to reduce any risk of injury. Also, you could consider whether your past fitness experiences have indicated that certain progression rates will make you prone to any injury.

How long you should walk to tone your muscles is up to you and your determination by incorporating walking into your fitness routine and making healthier food choices. 
&nbsp;
<quillbot-extension-portal></quillbot-extension-portal>

Conclusion

Walking is an excellent form of exercise that provides numerous benefits for the body and mind. It is an easy and accessible way to improve cardiovascular health, strengthen muscles, tone the body, and burn calories. Whether you are just starting your fitness journey or looking to mix up your workout routine, walking is a great option that can be customized to fit your goals and fitness level. By making walking a regular part of your routine, you can enjoy all of its benefits and improve your overall health and well-being. 
&nbsp;