3. Improves cardiovascular well-being
Regular walks can reduce blood pressure and the risk of heart disease and stroke. For every 1,000 steps taken daily, systolic blood pressure can decrease by 0.45 points. Research indicates that walking can reduce the risk of cardiovascular events by up to 30% when done regularly and according to physical activity recommendations.
4. Reduces the risk of chronic diseases
Research has shown that walking can reduce the risk of developing chronic diseases such as type 2 diabetes, hypertension, and obesity. A 2022 study found that taking 8,200 steps a day can reduce the risk of conditions such as major depressive disorder and gastroesophageal reflux disease (GERD). Even short walks after meals can help regulate blood sugar and prevent type 2 diabetes.
5. Improves sleep quality
Regular physical activity can improve sleep quality and accelerate sleep onset. Walking increases the production of melatonin, the hormone responsible for regulating sleep. Postmenopausal women and people who walk outdoors daily often report better sleep quality and duration than sedentary individuals.
6. Improves cognitive function and memory
Walking improves cognitive function, especially in older adults. Studies suggest that a brisk one-hour walk three times a week improves the efficiency of brain regions involved in decision-making. The increased blood flow to the brain during exercise is thought to improve memory and protect against cognitive decline.
Learn more: How walking can help you lose weight and keep it off
7. Relieves joint discomfort
8. Slows down the appearance of varicose veins
9. Improves digestive health
Walking aids digestion by toning the abdominal and core muscles. It facilitates the movement of food through the digestive tract and can relieve bloating and constipation. This is why many healthcare professionals recommend walking to patients after surgery or other procedures.
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