Here are eight reasons why you should take a walk on National Walking Day:
1. Visible Results
Walking has the ability to make your healthy diet plan even more effective. In a 12-week study, published in the International Journal of Obesity, a group of overweight individuals followed a diet plan and walked five times per week. Researchers found that those who walked experienced significantly greater improvements in their waist circumference compared to a similar group that followed the diet alone.
2. Steady Burn
You might not think of plain old walking as a good exercise. However, a 150-pound person strolling at an average speed burns almost 100 calories per mile, says The Journal of Strength and Conditioning Research. Want to burn even more and have some extra weight loss motivation? Walk uphill, which requires more energy, stokes your metabolism and uses up more calories.
3. Take 10
System weight loss experts recommend that you get at least 30 minutes of daily physical activity. Don’t have time in your busy schedule for 30 minutes of exercise? No worries! With the My Daily 3 activity plan, you’ll find that three 10-minute walks each day—whenever is convenient for you—adds up to the same benefits as one 30-minute session. To boost your burn, combine your walk with one of these simple 10-minute workouts! >
4. No Pain, All Gain
Jumping into a difficult full body workout routine when you’ve been inactive can lead to sore muscles and even injury. Your body is already well-adapted to walking, so you can gradually increase the distance and time without feeling too beat to do it again the next day. This low-impact activity is great way to stay active without the high risk of getting hurt or sore. However, always speak to your doctor before starting a fitness routine to ensure it is safe for you.
You can forget about costly gym membership fees or buying expensive fitness clothing and gear. If you have a pair of supportive shoes and a safe place to take a stroll, you have everything you need to include a calorie-burning walk in your daily weight loss diet routine. If it’s nice out, head to a local park or walking trail. If the weather isn’t agreeing with your walking plans, take a trip to the mall and walk indoors safely without the elements.
6. Good for Your Heart
According to Harvard Health, several reliable studies show that walking regularly decreases the risk of “cardiovascular events” by 31 percent and the risk of dying by 32 percent in both men and women. They explain that these benefits were even seen at shorter distances of 5.5 miles per week and at “casual” paces of just two miles per hour. So, don’t be afraid to walk at your own pace and enjoy a workout that is comfortable for you.
7. Prevents Diabetes
Walking after eating a meal for just 15 minutes significantly improved the blood sugar levels of people at risk for diabetes, according research by the American Diabetes Association that was published in Diabetes Care. The study showed that the benefits of a post-meal walk lasted all day for the participants. Pair your walking with some of these delicious and beneficial foods for diabetes and take your health and well-being to new heights.
8. Daily Dose of D
Vitamin D deficiency is common among people who are overweight. A study, published in the International Journal of Preventative Medicine, found that taking vitamin D supplements made a significant difference in reducing the subjects’ weight, body mass index (BMI) and waist circumference. Your body naturally produces vitamin D when you are exposed to sunlight. Taking a walk outside in the sunshine also ensures that you have a healthy supply of vitamin D.