Benefits of walking

OF all the types of exercise, walking is one of the most recommended by health experts, scientists and other medical and health experts. This is because it is an easy exercise for anyone, young or old, anytime and anywhere without the need to spend so it is economical.

No gadgets are needed to do this. This is one of the exercises that lowers the number of people who are hurt or injured.

Walking also includes exercise classes that have gone through a lot of study and research. This is said to be the best way to improve overall health and prolong a person's life.

Based on studies, people who walk more often than sitting have a lower body mass index (BMI) which is one of the indicators of obesity. Their BMI is in the normal healthy range.

Walking reduces the risk of high blood pressure and high cholesterol by seven percent.

Those who love or walk often have a 12 percent lower risk of developing type 2 diabetes. Pedestrians' memory and cognitive functions also improve. They improve their ability to focus on something and move around different tasks. In one study, it was found that walking has a connection to the greater volume of gray matter of the brain which is a measure of brain health.

Like other types of aerobic exercise, walking stimulates the production of neurotransmitters in the brain (such as endorphins) that help improve a person's mental state. Stress lowers and improves her mood.

Some researchers have also found that walking about three hours a week is associated with an 11 percent reduction in the risk of premature death compared with less walking or completely idle.

It is also said that the minimum recommendation for good health is 30 minutes of moderate intensity walking for five days per week.

What are the benefits of walking?

World Health Organization (WHO) data; He pointed out that 23 percent of the world’s population still survives and this is the fourth leading cause of all deaths. The reason is that disability can lead to life-threatening health problems such as obesity, coronary heart disease, diabetes, hypertension, metabolic syndrome, osteoporosis, breast and colon cancer.

The picture that soothes the hearts is that exercise, like regular walking, reduces the risk of many diseases formed as a result of inactivity or alleviating the symptoms of existing diseases. Research done, people walking and jogging regularly

and showed that if they do this exercise for life, they can achieve a longer life span of up to 6 years.

Harvard researchers are investigating the relationship between the 12,000 genes that cause overweight and obesity in a 32-person personality study. Approximately one hour a day participants walk briskly, the weight loss effects of these genes have been found to be reduced by half.

Reduce your need to eat dessert

A study at the University of Exeter shows that a 15-minute walk reduces the desire to eat chocolate and the amount of chocolate you eat in stressful situations. Other studies have shown that walking can reduce the desire to consume all sugary junk foods, not just chocolate.

Blood sugar drops after eating

Advanced age, overweight and insulin resistance make it difficult to regulate blood sugar. For this reason, people after eating after low blood sugar, we see drowsiness.

The only problem is not fatigue and drowsiness. Because high blood sugar can damage your body.

To prevent this after eating, going after a meal after a meal can be used effectively.

Research has shown that walking after meals for between 15 and 45 minutes can lower blood sugar.

• Reduce blood pressure and triglyceride levels

High blood pressure and triglyceride levels increase the risk of cardiovascular disease. Especially in the elderly population. After the meal is also a time that creates a bad window in terms of blood triglycerides and blood pressure.

Is the after-meal walking again?

Absolutely yes!

Approximately thirty minutes of walking after a meal prevents the increase of blood fat and blood pressure levels due to eating.

It allows you to sleep better

Walking secrete the body of serotonin. It is a neurotransmitter composed of the amino acid tritophane and increases melatonin production. Because melatonin regulates the sleep cycle, walking allows you to fall asleep faster and sleep better.

In addition, serotonin helps you cope with stress. So it is not a bad idea to walk when you feel restless or anxious. Moreover, according to a study conducted at the University of Sao Paolo It was noticed that a group of people with insomnia improved their sleep quality through gait and other types of aerobic exercise.

SEEING YOUR MENTAL POSITIVE POSITIVE

We are more prone to depression with seasonal changes and especially in the fall. Walking allows you to secrete more hormones of happiness than chocolate. And no calories.

CHRONIC DISEASES CONTROL By walking you can reduce your blood pressure by 11 points and reduce the risk of paralysis by 20-40%. You can reduce the risk of heart disease by 5% by walking 30 minutes to 30 days per week.

Extend your life. It is possible to add life to your life and delay aging by walking regularly every day by making it a düzenli habit. ”Research has shown that people walk about 20-25 kilometers each weeks live longer than non-walkers.

6 calories per minute can be spent on the foot

Regular walks are activities that increase the body's capacity to use oxygen and enable large muscle groups to function dynamically and rhythmically. Regular walks for a healthy and quality of life allow you to spend 6 calories per minute. By preventing weight gain, it helps to reduce body fat. walking; Strengthening your bones, weight protection, heart and lung health is an exercise that can help to control.

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Reduces the risk of breast cancer

An American Cancer Society study shows that women who walk more than 7 hours per week are at a lower risk of developing breast cancer than 3% who walk under 14 hours.

Prevents joint pain

Research results show that gait reduces calcium pain. It is even possible to avoid calculations by walking from 8 to 10 km per week.

Protects joints when you walk. Gait is particularly useful for knees and hips where osteoarthritis is common. In addition to walking, exercises to strengthen the upper leg and hip muscles should not be neglected.

Increase sexual activity

As we all know, exercise and sexual activity are closely related to each other. A recent study of women aged between 45 and 55, revealed that walking daily increases sexual desire and pleasure.

Reduces Memory Loss

According to a study at the University of San Francisco, the more you walk, the less likely you are to lose age-related problems. Particularly specifically, age 65 and 5000 participants were found to reduce memory loss by 3 by walking 17 kilometers per day.

Reduces Alzheimer's Risk

Unfortunately, Alzheimer’s is a serious disease that sometimes affects young people. Unfortunately, the development of Alzheimer’s is unstoppable with available treatment methods. There are several ways to prevent pain. One of these techniques is exercise. According to a University of Virginia study, 70-year-olds who walk at least half a kilometer a day reduce Alzheimer's risk by up to 50 percent.

YOU WANT A WONDERFUL LEGSA Regular walking reduces the risk of varicose veins. It tightens your connective tissue and controls blood circulation by working on your leg muscles. If you are genetically predisposed to varicose veins, "walk meden without thinking.

Protects your heart and lungs. Walking short and fast walks is the best way to protect the health of your heart and lungs. Do not forget to walk 20-25 minutes daily.

It is effective in weight control. Regular and rhythmic gait helps to lose weight and control weight. It is possible to burn your excess fat and lose 20 per year by climbing for about 7 minutes per day. But of course in this process, you should pay attention to what you eat and you should also provide calorie control. Remember that you only need to walk up to the football field to melt a pack of jelly beans and think again before dipping your hand in the sugar plate.

Strengthens immunity

A 1000 year study showed that those who walked 5 minutes at least 20 times a week used 43 fewer days of pain relief than those who exercised one or more a few times a week. Exercise patients show fewer symptoms and faster when getting sick.

Reduces the risk of developing certain diseases

Many studies conducted at least 30 minute walkers per day type II diabetes, asthma and some types of cancer they are more likely to catch. In addition, people with daily exercise routines have a lower risk of developing colon, breast and uterine cancer.

Prevents bone resorption

We walk every day to strengthen the bones and thus increase the density of the bones. This healthy exercise technique is recommended especially for women and also helps to prevent problems such as arthritis by improving joint health.

Fighting depression

Studies have shown that walking is an excellent therapy for depression and reduces the symptoms associated with depression. A 30 minute walk a day gives you a personal space to escape from the crisis and also avoid depression from the very beginning.

Thank you for reading!