What happens to your body when you walk more, says science
Here's how the walk helps your brain, your heart, your muscles and your sense of welfare.
Done: No form of exercise has been further analyzed by scientific experts thanwalking. And while many forms of work have been found with warnings, "houses" and casual warning labels ("HIIT is ideal for you, butDo not do too much; "" Force workout is wonderful for your body, butsome exercises you should never do; "Running is a great exercise, butThis can cause common problems on the road"), walking is universally considered not only the safest form of exercise, but also one of the most effective. Consider an extra bonus that you can do practically forever.
Simply put, walk more, if you go a casual walk around the park, shopping or perform walking intervals on a treadmill at your gym or the local track - is an integral part of your health, your conditioning and, Finally, your longevity. For some of the amazing things that come to your body when you become a commissioned daily walker, read it, because we have compiled many of them all here. And forreally Crawling your daily walks, see here for4 incredible ways of losing weight while walking only 20 minutes, according to a superior coach.
Your brain will flourish at an optimal level
There is no science scarcity that connects the march, as well as other forms of moderate exercise, defined byThe Cleveland Clinic As exercise that basically doubts your heart rate - with a blooming and fertile brain. A study, published byAPA PSYCNET, noted that the exercise of exercising more is associated with the creation of successful innovations. (After all, some of the biggest thinkers in history,Plato In Steve Jobs, were committed Markers.)
"Because we do not have to devote a lot of conscious effort of the act of walking, our attention is free to walk - to superimpose the world in front of us with a parade of images of the theater of the Spirit"The New Yorker once observed. "It's precisely the kind of mental state thatStudies have linked Innovative ideas and perspective. "
More recently, a study conducted by researchers from the University of Austria de Graz and published in the journalScientific reports found that walking is directly linked to increased creativity. So when your teachers, bosses and doctors say things like: "Your best thought is happening during your walk," speaks the scientific truth. And for great ways to take your walk at a higher level, make sure you are aware of theThe secret turn to walk to exercise, according to Harvard University Health experts.
You will give your body a boost of energy
It is true that any physical activity that makes your heart pump, your circulating blood and that the endorphins of your body are moving will result in improved energy levels. The walk is not an exception and you do not have to walk for hours and hours to live the benefits. Jump only 20 minutes walk for three days a week for six weeks can result in 20% more energy and fewer feelings of fatigue, according toresearch by the University of Georgia published in the magazinePsychotherapy and psychosomatic.
You will reset your body clock and sleep better
Well, if you walk within two hours of getting up in the morning, Michael Mosley, MD, the scientific journalist and the BBC 4 podcast radio host entitled "Just one thing. "All this has to do with your exposure to natural light, which will reset your corporeal clock.
"Because our clocks run over 24 hours, it is important to reset your body clock every morning with an exposure to the morning blue light, that our receivers are particularly sensitive to," Mosley said in a recent episode. "The light helps reset our internal body clock. Exposure to light also removes the production of melatonin, the hormone that encourages us to go to sleep."
Walking earlier in the morning, you will help your body sleep better later. And for great advice from the front science front lines, make sure you are aware of theA major side effect to sit too much on the couch, says a new study.
You will reduce your blood sugar level
Especially if you walk a walk just after eating a big meal. According to a 2016 study on people with type 2 diabetes, which was published in the journalDiabetes, heading for 10 minutes walk after eating a mealhelped test the lower subjects of their blood sugar level. For more good advice on walking properly, make sure you know theMajor mistakes that you should never do while walking, say experts.
You will be less hawful
According to the health experts ofThe Mayo Clinic, perform exercises such as walking can facilitate the symptoms associated with depression and anxiety by releasing endorphins (which will improve your sense of well-being "), distract your mind (" so you can escape from the Cycle of negative thoughts "), you help win confidence (" meeting exercise objectives or the challenges, even the smallest, can increase your self-confidence ") and help you cope (" do something about Positive to manage depression or anxiety is a healthy adaptation strategy ").
The advantages reduced by the stress of walking are better experienced in nature. A recent article inThe Guardianhighlighted a new Cvid-19-era trend of people who practice therapy while walking. "There is something that liberates to be in open spaces and that some people go further than possible in a room," Beth Necklace, MBACP, the founder of theNature therapy school. "The part of the brain responsible for ruminative and negative thoughts - it has been shown that the submenuial prefrontal cortex calmed down when we connect with nature, which gives people more space to treat their problems."
You will burn more calories and even lose weight
If you take a quick 20 minute walk - and, for the record, a "fast" walk is fast enough that you can speak, but you can not sing - you will burn somewhere in the kingdom of 90 to 110 calories, And studies show that walking can be a great way to lose weight. A study, published in theJournal of Exercise Nutrition & Biochemistry, found that obese women who walked during a 12-week trial lost belly fat.
You will protect your heart and vivre longer
A 2018 study in theBritish newspaper of sports medicineWith more than 50,000 walkers concluded that fast walking is directly linked to a much lower and early death risk. In addition, the elderly (those who are over 60) who have picked up their experienced rhythm "a 53% risk" from dying of heart disease. A great study published in 2015 inThe American Journal of Clinical NutritionI found that a 20-minute rapid walk every day could reduce your risk of death by more than 30%.
Your bones will become stronger
According to the United Kingdom health expertsAshtate HospitalTaking daily walks is crucial for healthy and strong bones. "The OS is a living fabric and becomes stronger with exercise," they wrote. "The walk involves your feet and your legs that support your weight so that your bones must work harder and it makes them stronger."
If you really want to increase the benefits to your walking bones, they suggest changing your pace, sometimes jumping and walking in different ways. "Stepaping or walk back can also create a new stress on your bones, as long as you do it safely!," Health experts advise. "You can try to incorporate an alternative model walking every three to five minutes. For example: 30 seconds each walking laterally in a way that the other, then walk back for 30 seconds, 30 seconds on the balls of Your feet and 30 seconds on your heels. " And to make sure you wear the good shoes while making this routine, make sure you are aware ofThe worst shoes on foot every day, according to a new study.
