Walking, even for just 20 minutes, can have many positive benefits, says UK personal trainer Jess Suthard.
Exercise in general, and walking in particular, brings countless health benefits.
1. Improve digestion
Walking can help stimulate the bowels, preventing digestive problems by helping food move through the digestive system, significantly improving bowel movements, according to the Express .
This is because walking uses your abdominal muscles, which stimulates movement in your intestines. In other words, when you start walking, your intestines start moving.
2. Improve sleep
Recent research shows that healthy people who walk daily have a significant impact on improving sleep quality and sleep duration.
This is because physical activity naturally increases the effects of the sleep hormone melatonin.
Recent research shows that daily walking has an impact on improving sleep quality and sleep duration.
3. Joint pain relief
Contrary to popular belief, walking improves joint mobility, according to Express .
A 2019 study in the American Journal of Preventive Medicine found that people with arthritis who walked just 10 minutes a day were more likely to avoid disability over the next four years. Another study found that walking is a safe, inexpensive, and convenient physical activity for people with arthritis at all fitness levels, according to Prevention .
4. Reduce the risk of chronic diseases
A 2022 study published in the medical journal Nature Medicine found that walking can reduce the risk of many chronic diseases such as obesity, sleep apnea, gastroesophageal reflux, depression, diabetes, and high blood pressure.
5. Enhance intelligence
Research shows that people who walked briskly for an hour, three times a week, had more activity in the decision-making regions of their brains than people who attended educational seminars.
6. Enhance creativity
When you’re stuck at work or trying to find a solution to a difficult problem, research suggests taking a walk. According to a 2014 study in the Journal of Experimental Psychology, walking can spark creativity. The results found that people who walked were more creative than those who sat.
7. Bone protection
Walking can also help strengthen bones, reducing the risk of osteoporosis. According to the Mayo Clinic , walking directly affects the bones of the legs, hips, and lower spine, helping to slow bone loss. Additionally, a 2022 study published in Plos One found that brisk walking for 30 minutes a day, three or more times a week, helps prevent bone loss in premenopausal women, according to Prevention.
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