How Only 15 Minutes of Walking Can Change Everything
There is one French study which suggests that we should start paying more attention to the benefits of walking, especially as we grow old,unless we have a physical impairment, we take this activity completely for granted.
Over the course of the 12-year study, the regular walking of just 15 minutes per day reduced the rate of mortality by even 22%. The rate has been even higher with longer and much frequent activity levels.
The lead researcher stated that “Age is not an excuse to do no exercise. It’s well established that the regular physical activity has a better overall effect on the health than any medical treatment. But less than half of older adults achieve the required minimum of 150 minutes moderate intensity or 75 minutes vigorous intensity exercise every week.”
Some people don’t see walking as an aerobic exercise and so ignore its benefits. The definition of “aerobic” exercise is that which stimulates heart and respiratory rates to pump additional oxygen to muscles. Even a slow stroll does that. The faster you walk, the more aerobic the activity.
Without doubt, a sedentary lifestyle that omits adequate exercise leads to illness. Routinely low levels of physical activity have given rise to what is called “sedentary death syndrome”. This is a very real condition that has been deemed “a major public health burden due to its causing multiple chronic diseases and millions of premature deaths each year.”
A 2016 study found that increasing the amount of walking for obese children to 45 minutes a day, 5 days a week increased their lung capacity in just 6 weeks.
Additionally, interval training isn’t only for high-impact aerobic exercise. Employing fast walking interspersed with a slow walk improves your fitness level more effectively than walking at a continual pace.
Walking outdoors has a particularly supportive effect on mental health. Natural surroundings (away from electronics and other distractions) improve mood, decrease stress, and lower feelings of depression.
Walking—strengthens bones and connective tissue, increasing blood and nutrient supplies. The Arthritis Foundation recommends walking for these reasons and more. “If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.”
The American Heart Association advocates walking to lower risk of hypertension, high cholesterol, stroke, and diabetes. It recommends a minimum of 30 minutes of physical activity a day to total at least 150 minutes of moderate or 75 minutes of vigorous activity a week to realize the protective effects of exercise. The exercise (walking the most basic) doesn’t have to be all at once: two 15-minute walks are just as good as one 30-minute walk. You can start slowly and work up your pace and endurance.
A meta-analysis of walking studies from 7 countries with average duration of 11 years found that regular walking decreased the incidence of cardiovascular events by 31% and decreased mortality risk by 32%. Walking as little as 5.5 miles a week at 2mph will protect you from most serious diseases. We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank You.