Walking: Why It's Healthy, and How to Do It Right? 7 Facts

1. Reduces Blood Pressure - The journal Annals of Internal Medicine reported a study that found walking 11-20 minutes a day resulted in about a 12% reduction in the risk of developing high blood pressure. Walking for 21 minutes or more daily reduced the risk by 30%.

2. Prevents Heart Disease - A study published in the journal 'Chest' found that prolonged and moderate physical activity is preferable to vigorous and short exercise. The study demonstrated that people who walked for 125-200 minutes a week, covering about 20 km, succeeded in improving their aerobic fitness and preventing heart disease more effectively than those who engaged in more strenuous activities for a shorter duration.

3. Aids in Weight Loss - Walking is an essential part of any weight loss plan and reducing fat mass among those who are obese. Walking, combined with balanced eating, helps rebuild muscle and maintains the calorie deficit created.

4. Prevents Cancer and Improves Patient Condition - Studies have proven that walking positively affects cancer patients and reduces the risk of developing this disease. The hypothesis is that the muscle activity during walking causes them to secrete various substances that inhibit the formation of cancerous tumors and prevent their proliferation.

5. Improves Cognitive Function - A study examining the influence of walking on cognitive activity found that women who engaged in walking exercises for 90 minutes a week showed significantly better cognitive function than those who walked less than 40 minutes a week.

6. Reduces Stress and Improves Mood - Walking for 30 minutes, 3 to 5 times a week for 12 weeks, helps alleviate symptoms of depression, as measured in a standard depression questionnaire. This is because walking, like other aerobic activities, helps release chemicals such as endorphins, which induce positive feelings and an elevated mood.

7. So How to Do It Right? Here are some tips:

Equip yourself with suitable shoes, a water bottle, and preferably some good music. Make sure to vary your walking route to avoid boredom and lack of interest, and prefer flat areas. Before and after walking, perform stretches to prevent muscle cramps.

It is advisable to walk at least three times a week, for at least 30 minutes each time. Start gradually with 10-15 minutes a day, and gradually increase the walking time. After a few sessions, add 5 minutes each time until you reach 45 minutes of continuous and beneficial walking. To your health.