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walking benefits:What is a good distance and time to walk everyday?

Walking benefits

Walking is a form of exercise that can significantly improve your physical and mental health. Not only can it extend your life and prevent disease, but it can also boost your energy and mood. 
Physical activity does not have to be vigorous or done for long periods in order to improve your health. A 2007 study of inactive women found that even a low level of exercise – around 75 minutes per week – improved their fitness levels significantly, when compared to a non-exercising group.

There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.

The American Academy of Orthopaedic Surgeons recommends incorporating at least 30 minutes of walking each day for five days a week to see the benefits of walking on the musculoskeletal system (muscles, bones, ligaments, tendons and joints).

Health benefits of walking Exercise

1.Lower Diabetes Risk

A recent study published by Harvard University shows 30 minutes of brisk walking can reduce risk of developing type 2 diabetes by a whopping 30 percent.

2.Weight Loss

According to stylecraze,"Walking is an effective way to burn calories and lose weight.

Researchers at the University of Alabama designed an experiment that involved obese patients walking together (a concept known as the ‘walking bus’) to their destinations in and around the city. After eight weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds."

Walking also increases energy expenditure and is an effective and inexpensive way to burn calories.

3.Improved mental health

Improved self-esteem, better mood, reduction in stress and anxiety – a morning walk can offer excellent benefits for your mental health. Not only does it give you time out to think, reflect and clear your mind, exercise helps to release endorphins and serotonin, which are your body’s natural mood and self-esteem enhancers. Studies have suggested regular walking can also be a great natural way to manage and prevent depression and anxiety.

4.Reduce Heart Disease

Getting blood pumping around your system and raising your heart rate provides a perfect workout for your heart and circulation system, and regular walks can even reduce the risk of heart disease and strokes. Through lowering levels of low-density lipoprotein (LDL, the bad cholesterol) and increasing levels of its high-density alternative (HDL, the good cholesterol), you can keep your blood pressure in check. And by helping prevent and control high blood pressure you can reduce your risk of a stroke.

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