What are the health benefits of walking? 4 simple tips to teach you how to take a walk and get twice the result with half the effort

Do you think it is difficult to spend some time every day to exercise? In fact, physical activities can be very simple. Even walking for ten minutes a day can bring many health benefits and reduce the risk of multiple diseases including heart disease, medium wind and several cancers.

In fact, this is the activity we continue every day, and people who walk often believe that the daily walk is good for health and psychology.

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Walking is usually the simplest movement, not to mention it can be performed anywhere.

1. Reduce the risk of heart disease

The benefits of walking for 30 minutes a day include reducing static heart rate, reducing blood pressure and calcification sterol (LDL), and enhancing heart function.

2. Reduce pressure

Walking can increase your heart rate, reduce pressure, and reduce your risk of further disease, such as mesotheria, heartbreak syndrome, or cardiomyopathy.

3. Helps to lose weight. Walking is also one of the best exercises to lose weight. For example, walking for half an hour a day can help burn 200 calories. It should be noted that the additional walking mileage or time per week shall not exceed 10% of the previous week's maximum to avoid injury.

4. Lower blood sugar

If you just finished your meal, you can try taking a walk. Studies have shown that walking for two to five minutes after eating can help lower blood sugar.

5. Improve the immune system

By walking, you can increase blood circulation, reduce pressure and strengthen the body's anti-body, you can keep the immune system strong and prepare for any virus or bacteria at any time.

6. Protect the

While you walk strengthen your muscles, you also increase blood flow to the skeleton, which is especially beneficial for people with skeleton inflammation, because walking is a low-impact movement that can help maintain skeleton activity.

7. Reduce cancer risk

​​Studies have shown that moderate-strength exercises of two and a half to five hours a week, including walking, can help reduce the risk of certain cancers such as brain cancer, breast cancer, endometrial cancer, kidney cancer and liver cancer.

4 simple tips to enhance walking performance

By making some changes to walking style, you can transform this simple daily activity into a healthier exercise. Here are five ways to improve the efficiency of walking:

1. Change walking speed

One way to increase the efficiency of walking is to change the pace speed. It is better to try to add a quick walk break and then perform a slower recovery pace than keeping it steady. This technique is called intermittent walking and can improve cardiopulmonary function.

2. Increase the weight

Extra weight when walking can increase the strength of exercise. For example, wearing a heavy vest or backpack will force your muscles to work harder, thereby strengthening strength and burning more calories. If you want to try this method, it is important to start with light and avoid excessive burden or injury.

3. Adding a ramp or staircase

Compared to walking on flat ground, climbing a slope or staircase can start different muscle groups, especially the legs and hip muscles. This not only increases strength, but also burns more calories, as climbing increases the strength of the movement.

4. Practicing mindful walking

Walking is not only beneficial to physical health, but also improves mental health. Mindful walking is one of the ways. Studies have shown that people who often practice mindful walking have a decrease in pressure levels, and their mood and overall mental health have also improved.