Benefits of walking an hour a day

The benefits of physical activity depend on three factors: the intensity of the exercise, its duration, and the number of times it is repeated. Walking is considered a low-intensity exercise compared to other exercises such as running, so it is recommended to walk for long periods, or combine it with running to obtain the benefit. A study on older adults has indicated Age: It was published in the journal Preventive Medicine in 2008 that walking regularly for an hour or more reduced the death rate among the elderly.

General benefits of walking

Here are some other benefits of walking according to scientific studies:

Reducing the risk of type 2 diabetes: Walking speed is associated with a lower risk of developing type 2 diabetes, regardless of the number of hours, and aerobic exercise and gymnastics are also associated with a significant decrease in the risk of developing type 2 diabetes. In addition, a preliminary study conducted on women and published in the journal JAMA indicated that the level of Physical activity, including physical activity of moderate intensity and duration, is associated with a significant reduction in the risk of developing type 2 diabetes.
Reducing blood sugar levels: A small study published in the journal Diabetes Care in 2016, and conducted on a group of people with diabetes, overweight, and those with a sedentary lifestyle, indicated that practicing 3 minutes of low-intensity walking, or simple resistance exercises every 30 minutes helped reduce blood levels. Sugar and insulin in the blood in people with diabetes.
Relieve joint pain: People with arthritis are advised to do low-intensity exercises, such as walking, to help improve their health without exacerbating the pain. A study published in the journal Annals of Internal Medicine indicated that walking and other fitness improvement programs can help relieve joint pain and reduce the exacerbation of symptoms associated with arthritis. Joints in patients with degenerative arthritis of the knee. Walking may also contribute to weight loss and muscle building, which helps relieve pressure on the joints and increase their strength, thus relieving knee pain. In general, people with joint problems are advised to consult a doctor before Start practicing any type of sport.
Boost immunity: A study published in the journal Medicine & Science in Sports & Exercise indicated that moderate-intensity exercise for 45 minutes, or brisk walking for 60 minutes 5 times a week, led to an increase in levels of immunoglobulin (in English: Immunoglobulin) in the blood by 20%, in addition to a decrease in Noticeable in the number of lymphocytes in the blood
Promote bone health: A study published in the Journal of Bone and Mineral Metabolism in 2004 indicated that moderate-intensity walking outdoors for at least one hour, four days a week for a full year, positively affected the bone mineral density of the lumbar spine in menopausal women. Women with osteoporosis.
Back pain relief: A systematic review of several studies published in the European Spine Journal in 2010 indicated that moderate walking may help relieve back pain, but there is not sufficient evidence to prove this effectiveness, and there is a need to conduct more studies to clarify the extent of the effect of walking on back pain, and it should be noted It is necessary to always consult a doctor before starting any exercise for back pain, as some of them may be inappropriate and may cause some damage.
sleep improvement: A study published in the journal BMJ Open in 2016 indicated that walking can improve sleep. Study participants walking 10,000 steps daily for 4 weeks led to improved sleep quality indicators, increased the number of hours of sleep, and reduced the duration of sleep latency. latency) is the length of time required to transition from wakefulness to sleep.

Benefits of walking for the heart

Promote heart health: Walking can be considered a useful option for reducing the risk of coronary heart disease in adults, as a comprehensive analysis of 11 studies published in the European Journal of Epidemiology in 2009 indicated that walking approximately 30 minutes a day, 5 days a week, is associated with a reduced risk. The incidence of coronary heart disease increased by 19%, and the risk of developing these diseases decreased as the duration of walking increased.
lowering blood pressure: A study published in the journal Medicine & Science in Sports & Exercise in 2001 indicated that walking 3 kilometers a day, in addition to the usual daily walk for 24 weeks, can reduce systolic blood pressure in women in the menopausal period and those with high blood pressure.

The psychological benefits of walking

Mood improvement: A study published in the journal Preventive Medicine in 2005 indicated that walking for a long period of approximately 30 minutes a day, or for short periods of approximately 10 minutes 3 times a day, improved the maximum oxygen capacity (in English: VO2max) significantly, but walking for long periods was More effective in reducing body fat, stress, anxiety, and overall mood disturbance, and increasing body activity.
Reducing symptoms of depression: Physical activity in general helps relieve symptoms of depression, and a systematic review published in the journal Mental health and physical activity in 2012 indicated that walking has a noticeable effect on symptoms of depression, but there is a need to conduct more studies to clarify the duration and intensity of walking that are effective and positively influential. In symptoms of depression.

Benefits of walking to lose weight

Regular brisk walking can contribute to maintaining a healthy weight, as weight loss occurs when calories are burned in a larger amount than the calories consumed. It is worth noting that the people who engage in more physical activities, their bodies burn a larger amount of calories, so it can help. Increasing exercise by walking for long periods of time burns more calories. A study published in The Journal of Strength & Conditioning Research in 2010 indicated that walking is an excellent physical activity to increase the burning of calories for overweight people who are able to walk.

Benefits of walking during menstruation

Experts point out that aerobic exercises are one of the best exercises to relieve menstrual pain, and they are exercises that raise the heart rate, such as: brisk walking. These exercises must be practiced for 30 minutes, at least three times a week. A study published in the journal Iranian Journal of Nursing and Midwifery Research in 2013 indicated the effectiveness of aerobic exercise in alleviating the symptoms of premenstrual syndrome. It also showed that walking and swimming were among the best physical activities in alleviating symptoms.

Benefits of walking for the skin

Exercise in general helps increase blood flow to all parts of the body, which helps nourish skin cells and maintain their vitality, as blood transports oxygen and nutrients to cells, including skin cells, and also transports waste, including free radicals, to get rid of them. It has been proven Studies have shown that exercise can help relieve stress, so it can help improve skin problems that worsen as a result of tension and stress, such as: acne and eczema. It should be noted that it is necessary to use sunscreen if exercising outdoors and being exposed to sunlight. Sun peak time.

Benefits of fast walking

Walking at a fast pace helps improve overall physical fitness, as moderate-intensity activities such as fast walking help raise the heart rate and breathing, and improve balance and coordination in body movement. Fast walking also maintains the health of the heart, lungs, and blood circulation, and the pace can be determined. Walking and its speed through the following:

Low-intensity walking: Ability to sing easily. You should try to walk at a faster pace to increase the intensity of walking.
Moderate intensity walking: Ability to speak fairly comfortably, with slight shortness of breath.
High-intensity walking: Difficulty speaking out loud.

What is the appropriate duration of walking?

There are several factors that must be taken into consideration when starting any sporting activity, which are: repetition; That is, the number of times this activity is practiced per week, and the intensity; That is, the speed at which this activity is practiced, and the time. It is advised when starting to practice walking or a new physical activity, to start with a low intensity level, then increase it gradually and slowly over time, as starting to practice activities quickly and vigorously can cause exposure to injuries, and the duration of walking is longer. One of the most important of these factors is that it is recommended to walk for 30 to 60 minutes a day. You can also start by walking for just five minutes three times a day, which helps to strengthen the bones and muscles, then gradually increase the time to reach the final goal.

It is worth noting that the United States Department of Health and Human Services in 2008 advises adults to practice moderate-intensity aerobic exercise, such as: brisk walking for a period of no less than 30 minutes, five days a week, or two and a half hours a week, in order to reduce the risk of chronic diseases. Do these exercises in small periods distributed throughout the day, and you will get the same health benefits as walking 10 minutes three times a day.

Although walking for 30 minutes a day, five days a week can reduce the risk of chronic diseases as you age, it is not enough to lose weight or maintain a healthy weight, as physical activity guidelines recommend 60 minutes of moderate to vigorous activity. Most days of the week, in order to avoid weight gain, and it is worth noting that the distance traveled while walking is an important factor if you want to lose weight.

There are other factors that must be taken into consideration when starting to practice walking, such as: frequency, as you can walk daily, or walk at least three to five times a week, and it is possible to start walking for only five minutes, two or three days a week. The other factor is the intensity. Walking: It is recommended to walk at a moderate intensity, at a distance of approximately 3 to 5 kilometers per hour, and the heart rate and breathing must be rapid, with the possibility of continuing to talk while walking.

What is the right time to walk?

There is no reliable scientific evidence indicating that calories are burned more efficiently at certain times during the day, but time can affect how a person feels while exercising, as experts have shown that choosing the appropriate time and adhering to it is one of the most important things, and thus exercising becomes Exercising is a daily habit, so it is recommended to choose the appropriate time for each person, because the benefits of physical activity and walking depend on the extent of regularity and continuity of their practice. However, some studies have examined the benefits of walking at specific times, which we will explain below:

Is walking in the morning good for health?

A study published in the journal Medicine & Science in Sports & Exercise in 2012 indicated a decrease in the degree of attraction and neural response to images of food in women of a healthy weight and obese women after doing 45 minutes of brisk morning walking and increasing the level of physical activity for the rest of the day. The disadvantages of this time may be that some people do not prefer morning exercise, so they may not be able to regularly walk as a continuous habit in the morning.

Is walking after eating good for health?

A study published in the journal Diabetes Care in 2013 indicated that short, intermittent periods of walking after eating is a good way to control high blood sugar caused by eating in elderly people who are at risk of impaired glucose tolerance. The results also showed a noticeable improvement in regular blood sugar levels. Blood sugar during the day when walking continuously in the morning, and walking after eating. Walking for 15 minutes three times after eating was more effective than walking continuously for 45 minutes in the morning or afternoon.

A preliminary study published in the Journal of the American Medical Directors Association in 2009 indicated that walking after eating may be more effective in reducing the effect of the evening meal on high blood sugar in people with type XNUMX diabetes, compared to walking before the meal, or Not exercising at all.

Another study published in The American Journal of Gastroenterology in 2000 indicated that walking after eating may improve gastric emptying in 14% of people with insulin-dependent diabetes.

Frequently asked questions about walking

The possibility of practicing walking at home

Walking at home is very easy, as it does not require any effort. Walking at home and in small spaces can help to stay active. The following points show some tips while practicing walking at home:

Walking in place while watching TV shows.
Add arm exercises when walking in place, as arm exercises while walking can help increase calorie burning by an average of 100 calories, in addition to toning the arms, and you can do light weight lifting exercises that target the front arm muscles.
Change the speed, and add different movements to the legs. The intensity of walking can be increased by changing the speed to a fast pace for two minutes, then returning to the usual pace for four minutes.

What are the benefits of walking barefoot?

There are no studies indicating special benefits of walking barefoot, and according to some experts, walking barefoot may contribute to better control of the position of the foot when it strikes the ground, improve body balance, strengthen the leg muscles that support the lower back area, and reduce the risk of developing problems caused by shoes. Improper shoes, which may cause tumors and other toe problems. On the other hand, walking barefoot may increase the risk of injuries, especially when walking on an inappropriate surface.

What are the benefits of walking on sand or gravel?

One study published in The Journal of Physical Therapy Science in 2017 indicated that sand walking training exercises, called Gait training, for patients with chronic stroke were more effective than walking on a hard surface in improving walking ability. This may be due to the fact that training to walk on sand requires the use of more diverse muscles than walking on a hard surface, and although walking on sand is easy on the joints, it is difficult on the Achilles tendon in the legs.

As for walking on gravel, some indicate that it is suitable for relieving pressure on the joints. Although natural roads filled with gravel and dust are uneven, they provide more balance exercises while walking. Asphalt roads are easier on the joints than concrete. In general, it is recommended Consult a doctor if walking causes pain, especially for those who suffer from knee problems.

What are the benefits of walking in the sun?

In general, exposure to sunlight for short periods, especially in the early times before the peak, is beneficial in several ways. The appropriate duration of exposure to the sun depends on skin color, age, health history, diet, and geographic region. Scientists believe that it is possible to obtain the benefits of the sun and achieve higher Benefit without exposure to problems and health effects when exposed to sunlight for a period of 5 to 15 minutes, up to 30 minutes for those with dark skin, as the sun’s ultraviolet rays help the body produce vitamin D, which is an essential element for healthy bones, blood cells, and the immune system.

It is recommended to be sure to use sunscreen, avoid exposure to sunlight in the middle of the day, wear sun-protective clothing when going out, and wear sunglasses that filter out ultraviolet rays to protect against harmful rays.

What are the benefits of walking in Ramadan?

Exercising during the month of Ramadan is an important healthy habit to maintain a healthy lifestyle. One of the light exercises suitable for this month is walking for half an hour daily, which helps maintain a healthy weight and strengthen the body’s muscles.

An overview of walking

Walking is an aerobic exercise that moves large skeletal muscles, giving the body a number of different health benefits, with minimal side effects. These muscles include the main muscles of the legs and the gluteal muscles in the buttocks. Walking is one of the simplest types of sports, as anyone can walk almost anywhere, in addition to not needing any equipment, as it is sufficient to suffice with appropriate sports shoes that support the curvature of the feet and raise the heels slightly. It is also one of the exercises suitable for beginners and people with hyperplasia. Weight, the elderly, or people who have not exercised for a long time. Brisk walking is a good exercise that can be done indoors, outdoors, or using a treadmill.