What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no Вопрос that walking is good for you. Walking is an aerobic exercise; a университет of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the теленок acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. Walking is good for Ты in other ways as well.
1. Walking improves circulation. It also wards off сердце disease, brings up the сердце rate, lowers blood pressure and strengthens the heart. Studies at the университет of Colorado at Boulder and the университет of Tennessee found that post-menopausal women who walked just one to two miles a день lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 минуты a день reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.
2. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 минуты of walking each день reduced their risk of hip fractures by 40 percent.
3. Walking leads to a longer life. Последнее research out of the университет of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the Далее eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.
4. Walking lightens mood. A California State University, Long Beach, study showed that the еще steps people took during the day, the better their moods were. Why? Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise.
5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.
6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if Ты насос them as Ты walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight helping to lessen arthritis pain
7. Walking improves sleep. A study from the Фред Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were еще likely to relieve insomnia than women who didn’t walk.
8. Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial или joint fluid that circulates as we move. Impact that comes from movement или compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If Ты don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.
9. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.
10. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the университет of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per день had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.
11. Walking lowers Alzheimer’s risk. A study from the университет of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked еще than a quarter of a mile per день had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.
12. Walking helps Ты do more, longer. Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.
