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Democratic and inexpensive, walking provides several health benefits and helps you lose weight

Image: Sirotorn Sumpunkulpak on Unsplash

Walking is one of the most recommended physical activities as it does not require much physical preparation and still significantly improves the quality of life. Anyone can just go for a walk, just needing comfortable sneakers and a bit of disposition. The exercise of walking can be done anywhere, does not require financial commitment and also helps with weight loss, fights depression and improves sleep quality, among other benefits. Learn about ten benefits of walking and learn why we should do this activity more often.

Benefits of walking

1. Walking provides benefits to the brain

According to a 2010 study, adults who walked for 40 minutes three times a week for a year exhibited growth in their hippocampus region of the brain. This region is associated with spatial memory. This means that the simple act of walking a few times a week helps improve your brain function, not to mention preventing Alzheimer's and dementia in old age, helping to keep your mind active.

2. Gives energy

Fatigued people experience great improvement when they incorporate light exercise such as walking into their routine. Unlike fast, intense shots that can sometimes make you more tired and hungry, walking is an exercise that lubricates your joints and energizes your entire body without stressing or exhausting.

3. Combat depression

A 1999 study compared the effects of exercise, the antidepressant drug Zoloft, and a combination of the two in a moderately depressed adult. The results showed that while medication reduced symptoms of depression more quickly, constant exercise - such as walking - was more effective in the long run. It also proved that after 16 weeks there were no significant differences in depression rates between groups. What's more, after ten months, those who exercised without medication had significantly lower rates of depression than the other two groups.

Even without being depressed, walking can improve your mood as well as stimulate your creativity.

4. Improves sleep quality

Walking increases levels of serotonin, the hormone of happiness, which relaxes your body. The help in the circulation of blood and lymph nodes makes the practitioner feel more alert and awake.

Those who practice physical exercise have less difficulty falling asleep, ending up having a deeper and more restful sleep. The other good news is that during the night there is a peak in the production of GH, a growth hormone, which plays a fundamental role in the cell renewal process and in the building of muscles.

5. Prevents cardiovascular disease

Exercise strengthens the heart muscle and relaxes blood vessels, reducing pressure. According to a study of the Lawrence Berkley National Laboratory, In the United States, a moderate walk is as effective as a jog for the cardiovascular system. By controlling pressure, the practice also helps prevent strokes and heart attacks.

6. Work the muscles

As the foot ends up having more contact with the ground whenever it walks, the contraction time of the leg muscles is longer. This means that the body is more defined in some areas, such as the glutes, abdomen and calves.

7. Controls cholesterol and diabetes

For those who walk frequently, the possibility of having high cholesterol (bad - LDL) decreases by 4.3%, not to mention that the habit stimulates the production of good cholesterol, HDL.

It also helps those with diabetes due to the greater circulation of blood in the organs and the stimulation of activities in the pancreas and liver, increasing the production of insulin, a substance responsible for the absorption of glucose in the body. Exercise also lowers glucose levels, helping insulin action in the body.

8. Fights osteoporosis

Just 30 minutes of walking, three times a week, works wonders for preventing and treating bone thinning.

Recent research points to a link between aerobic exercise and increased bone density. According to George Kelley, from the Health Institute of Boston General Hospital, in the United States, the practice of regular exercise showed a 2% increase in bone mass.

9. It is beneficial in pregnancy

Walking is considered an ideal exercise for pregnant women because it is simple and does not strain the knees. It can be done, at different levels of effort, throughout pregnancy and helps to alleviate some of the more annoying symptoms of pregnancy, such as swelling of the feet and high blood pressure.

However, it should be noted that medical follow-up when deciding to start walking is essential.

10. Walking slims yes!

Lastly and not least or most importantly, walking slims down. If the person is not a practitioner, the extra physical activity will demand a greater caloric burn from the body, burning fat. According to research done by Yale University, in the United States, due to the acceleration of metabolism caused by walking, the person continues to lose weight even hours after exercise. Walking is a great way to start exercising. Amazing, isn't it?

Do not forget

• Hydrate before, after and during the walk! If you're going out for a long walk, take a small bottle with you (and don't reuse the regular plastic bottle);
• Remember to apply sunscreen if the walk is during the day;
• Do stretches before and also at the end of the walk;
• Wear loose, comfortable clothing with breathable fabrics.