British personal trainer Jess Suthard says: Walking, even for just 20 minutes, can offer many positive benefits.
Exercise in general, and walking in particular, offers numerous health benefits.
1. Improves digestion
Walking can help stimulate the bowels and prevent digestive problems by helping food move through the digestive system, significantly improving bowel motility, according to Express .
This is because walking uses the abdominal muscles, which stimulates movement in the intestines. In other words, when you start walking, your intestines also begin to move.
2. Improve sleep
Recent research shows that healthy individuals who walk daily experience a significant improvement in sleep quality and duration.
This is because physical activity naturally increases the effects of the sleep hormone melatonin.
Recent research suggests that daily walking can improve sleep quality and duration.
3. Reduces joint pain
Contrary to popular belief, walking helps improve joint mobility, according to Express .
A 2019 study in the American Journal of Preventive Medicine showed that people with arthritis who walk just 10 minutes a day are more likely to avoid disability four years later. 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. Reduces the risk of chronic diseases.
A 2022 study published in the medical journal Nature Medicine indicated 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 walk briskly for an hour, three times a week, have more active decision-making areas in their brains than those who attend educational seminars.
6. Enhance creativity
When feeling stuck at work or struggling to find solutions 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 thought more creatively than those who sat.
7. Protect your bones
Walking can also help strengthen bones and reduce 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 showed 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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