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With countless studies proving the health benefits of walking, why is it such an overlooked form of exercise?
Although you may not feel like you’re bettering your health with a stroll around the block, research proves otherwise.
Here, we’ll take a look at the major health benefits of walking that’ll make you want to lace up those walking shoes ASAP.
1. It Can Help You Live Longer
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Even a little bit of walking can add years to your life!
A study by the American Cancer Society found that adults who walked for less than 2 hours per week had a lower death risk than those who engaged in no physical activity.
Moreover, those who walked or got in other physical activity for 5 hours or more per week had a 20% lower risk of death.
2. It Eases Knee Pain From Osteoarthritis
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A study published in Arthritis & Rheumatology led by researchers at Baylor College of Medicine found that for those 50 and older diagnosed with knee osteoarthritis, walking as an exercise can reduce frequent knee pain.
Even better? They found that walking may also be effective in slowing the joint damage caused by this type of osteoarthritis. Since walking is low-impact, it’s a great option for those with joint pain.
3. It Counteracts the Effects of Weight-Causing Genes
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Are you predisposed to be overweight? Harvard researchers took a look at 32 obesity-promoting genes in over 12,000 people to determine how much they contribute to body weight.
They found that when participants took a brisk 1-hour walk each day, the effects of those obesity-causing genes were cut in half.
4. It Improves Your Heart Health
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Research from the New England Journal of Medicine found that those who walked at least 2.5 hours per week had a 30% lower risk of cardiovascular events like a heart attack or stroke compared to those who did not walk regularly.
Along these lines, it also found that prolonged sitting can increase your cardiovascular risk.
5. It Can Curb Your Chocolate Cravings
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Walking just 15 minutes can help you cut snacking on chocolate at work by half, according to researchers at the University of Exeter.
They found that even in stressful situations, workers only eat half as much chocolate as they normally would just by taking a 15-minute walking break.
Since regularly snacking on sugary foods like chocolate can lead to weight gain, this is a pretty beneficial finding!
6. It Helps Prevent Varicose Veins
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Walking helps your calf muscles contract, which keeps your blood flowing efficiently. This can help prevent the onset of varicose veins!
While standing more than sitting can help as well, standing still most of the time isn’t as beneficial as moving. Walking can keep your veins healthy while helping you lose weight in the process.
7. It Improves Your Immune System
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If you’re constantly coming down with a cold or the flu, walking can help!
Walking can help decrease your chances of catching an upper respiratory infection and reduce the length and severity of symptoms if you do get sick.
8. It Boosts Your Brain Power
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Regular exercise, including walking, can improve cognitive function and reduce your risk of cognitive decline as you age. It may also help reduce your risk of Alzheimer’s disease.
9. It Lowers Your Blood Pressure
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Lastly, walking can lower your blood pressure!
Since hypertension is a major health issue among adults (and a big risk factor for cardiovascular diseases), lowering your blood pressure is essential.
Tips to Get Started Walking
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If these health benefits have convinced you to start walking ASAP, here are some tips to keep in mind:
Choose comfortable clothes: The more comfortable you are, the longer you’ll last!
Wear the right shoes: You want to find shoes that are comfortable, cushioned, and supportive. Your foot might roll inward or outward as you walk, so the support in the shoe should match that.
Make a plan: Before heading outside or starting up the treadmill, give yourself a goal, whether it’s a certain distance, route, or amount of time.
Maintain proper form: Keep your shoulders back and chest lifted to avoid hunching forward, pull your abs in, and leave your arms free from clutter so you can move them freely by your side.
Find a walking buddy: You’re more likely to stick with it if you have someone else there to keep you motivated!
Track your progress: You can use a fitness app, tracker, or smartwatch, or simply write down your progress. (Aim for 10,000 steps a day!) Beginners should strive to walk for 20 to 30 minutes at a time, while more experienced walkers can increase to 45 or 60-minute sessions. A good rule of thumb is to gradually increase your walks by 10% each week.
Power Walking For Beginners
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With countless studies proving the health benefits of power walking, learning how to do it will keep you moving well into the future.
Power walking is one of the most maintainable workouts a person can add to their life, so if you haven’t tried it yet, how about starting now?
Walking For Weight Loss | Your 14-Day Plan
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Guess what, my friends, walking works. Study after study proves that people who walk regularly stay more youthful, stronger, and happier in old age.
To get started, try my free 14-day challenge and get walking for a weight loss plan.
Walking For Weight Loss | Your 14-Day Plan
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
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From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!
And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.
14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)
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