Walking reduces the risk of heart disease and cancer
Be aware of eating and drinking and a little movement. You can stay healthy without making big changes. The body can be subdued by doing various types of physical exercises. The easiest way is to walk without having to exercise hard. After 40 to 45 minutes of continuous walking, the running fat in the blood is exhausted. So walk a little way back home from the office. If you have the physical ability, climb the stairs without using the elevator in the office or at home. Both bones and heart will be good.
Munnu Medical College and Hospital Professor Dr. detailed the role of walking in reducing the risk of heart disease, stroke and cancer. Mohammad Saif Ullah.
There is no substitute for exercise if you want to keep your body fit at any age. Not all exercises are suitable for all ages and not all exercises become possible. Walking is an exercise that is suitable for all ages. Can be done easily. There are many benefits to walking. There is no easier exercise than this. This exercise, which is most suitable for people of all ages, can keep the body well at low cost. Can be done anywhere indoors. Its intensity can be increased or decreased according to the physical ability of the person. No extra expense is required without proper attire and a pair of good shoes.
Diabetes patient benefits
Diabetics have no choice but to exercise. Regular morning-evening walks, no use of rickshaws or cars for short distances when going to the market. It is possible to control diabetes by walking or descending without using the elevator for a few floors. Walking 30 minutes every day for five days a week or a total of 150 minutes a week and losing 7% of body weight reduces the risk of developing type 2 diabetes by about 56%. If you have diabetes, walking is especially effective in controlling it. Walking increases the effectiveness of insulin in the muscles of the body and lowers blood sugar, taking less medication.
Reducing the risk of stroke
One of the risk factors for cerebral hemorrhage or stroke is sedentary lifestyle, obesity or being overweight. Body fat is reduced through walking or exercise, weight comes under control. As a result, the risk of stroke is reduced. Walking five hours a week for one hour daily reduces the risk of stroke by 50%.
Weight control
Many people just diet to lose weight. But it is not possible to lose weight just by diet control without walking or living a lazy life. The key to a long-term weight control program is a healthy balanced diet and regular walking.
Cardiac function
Regular walking increases the efficiency of the heart. The heart can supply more blood to the body with less effort and less pressure on the arteries. The risk of high blood pressure is low. Walking increases physical fitness. Regular walking reduces body fat. Lowers bad cholesterol or low density lipo protein in the blood. Increasing the amount of this bad cholesterol builds up in the arteries, increasing the risk of heart attack. People who walk at least three hours a week or half an hour daily have a 30 to 40 percent lower risk of heart disease than others. Walking increases good cholesterol or high density lipo protein. As a result, blood vessels are not easily blocked. The walls of the blood vessels do not harden. Therefore, the risk of death due to heart disease is reduced by about 35 to 50 percent, the risk of stroke is also reduced.
Walking and performance
Walking increases heart rate and respiratory rate and blood supply. These are more efficient. Walking increases blood supply to the muscles and increases muscle strength. Lose body weight. The body stays fit. Feel yourself stronger. Increases overall body performance.
Hypertension control
One of the keys to controlling blood pressure is regular exercise or walking. Walking works much like an anti-hypertensive drug to control blood pressure. Walking does not cause high blood pressure and if you already have high blood pressure, it reduces it.
Tips
Warm up and warm down the body by walking slowly for the first 5-10 minutes of walking and for the last 5-10 minutes.
Drink a little water before and after walking.
Do not walk immediately after eating. Wait 45 to 60 minutes.
Do not walk in the sun at noon. Choose a time in the morning or afternoon.
Eat something within one to two hours after the walk.
To get the benefits of walking, you must walk for 30 to 45 minutes at least three or four days a week. You have to walk fast enough, as if the body is sweating a little.
Reduces the risk of cancer
Many studies have shown that walking can reduce the risk of some cancers. Another study, published in the British Journal of Cancer Studies, found that walking reduced the risk of esophageal cancer by 25 percent. Long-term constipation is eliminated. It also reduces the risk of colon or colon cancer.
Prevents bone loss
Osteoporosis is a common disease of postmenopausal women and older men. In this disease the bones become weak and brittle. A slight injury or falling from a small height can cause a broken bone. Regular walking can play a beneficial role in this regard. Studies have shown that women who walk at least one mile per day in the post-menopausal age have higher bone density than women who walk less. As walking reduces the risk of bone loss, it also reduces the risk of various bone diseases, including arthritis.
Mental health
Walking releases endorphins, dopamine, and serotonin into the brain. As a result, the mood is good. Walking makes you feel better, less stressful. Sleep is relaxed when the action of a chemical called endorphins is increased. Walking 30 minutes every day for three to five days a week reduces the symptoms of depression by 46 percent. One study found that women who walked at least one and a half hours a week had higher perceptions than women who walked less than 40 minutes.
The benefits of walking cannot be over stated. Any type of walking is beneficial.