6 Benefits of Brisk Walking for Body Health
Windowofworld.com – Routine brisk walking for 30 minutes every day will provide good health benefits for the body. Among these are body fat will decrease, muscle strength and endurance will increase, the heart and blood vessel system will become smoother, the bones will be stronger.
Brisk walking is defined as a fairly fast walking activity, but it is different from running. With a brisk walk, one kilometer can be covered in 12 minutes. To reap the health benefits, we are encouraged to walk briskly for at least 30 minutes every day.
However, if it seems difficult, there are more mitigating options. For example, by breaking a brisk walking schedule into three stages with each stage taking a duration of 10 minutes. Most importantly, the main goal of making brisk walking a routine activity is achieved.
These are the Benefits of a Fast Walk for the Body
Brisk walking has many benefits for the body. Some of them are below:
1. Improve mood
A study states that regular brisk walking has the potential to improve mood. In addition, this exercise can also help overcome depression. Walking in the garden surrounded by greenery and fresh air has proven to be effective in providing a relaxing effect, relieving anxiety, and can help you sleep better.
2. Reducing the risk of dementia
Walking activities, both fast and relaxed, which is done regularly can increase blood flow to the brain and reduce the risk of vascular disease. In fact, according to research, walking regularly can reduce the risk of developing dementia and help maintain brain function in old age.
3. Maintain heart health
Walking fast is also good for maintaining heart health. In addition, brisk walking is also useful in helping control blood pressure and reduce cholesterol. Both of these conditions are factors that increase a person’s chances of developing heart disease and stroke.
4. Prevent or control diabetes
Brisk walking of 20-30 minutes a day can help lower blood sugar levels. In addition, brisk walking that is carried out regularly has the opportunity to get the ideal body weight. Both of these are important aspects in helping to prevent and manage diabetes.
5. Prevent osteoarthritis
Walking is a form of weight training that is great for bones and muscles. Walking is also a positive activity that can help keep cartilage healthy. This is useful in order to prevent weakening of bones or osteoporosis. This routine activity is also useful for preventing aging-related diseases in the form of painful, swollen, and stiff joints, which we commonly call osteoarthritis.
6. Reducing the risk of cancer
Routine exercise including brisk walking accompanied by a healthy lifestyle can actually reduce a person’s risk of developing cancer, such as breast, colon, prostate, and uterine cancer. The benefits of brisk walking as cancer prevention are associated with reduced inflammation, a stronger immune system, and improved metabolism which can inhibit the growth of cancer cells.
Do this so that the fast walk is not dangerous
Doing any sport must be done in an appropriate manner to minimize the risk of injury. Therefore, do a few of these things before doing a brisk walk.
1. Choose the right shoes and clothes
For optimal fast walking, choose the right shoes to protect your feet. Apart from shoes, it is recommended that the clothes used be adjusted to the weather and the conditions and comfort of the wearer. If exercising outdoors at night, it’s best to wear brightly colored clothing or a reflector to make it easier for other road users to find out where you are.
2. Choose a safe and comfortable walking route
Choose a good, safe, and comfortable location for brisk walking. Always pay attention to the terrain or roads so you don’t get injured or injured. Avoid potholes, uneven roads, unfriendly weather, or too crowded places for this activity to run optimally.
3. Warm up
Before brisk walking, you should warm up sufficiently for at least 5-10 minutes. Warming up these muscles is useful for preparing the body for activities and avoiding injury.
When brisk walking is nearing its end, reduce the intensity of this exercise by doing a leisurely walk. Strolling for 5-10 minutes can help the muscles that were hot to cool down.
Stretch when you’re done cooling down. If you prefer to stretch before brisk walking, don’t forget to warm up first.
Brisk walking is an inexpensive and easy activity. In addition, this activity is also minimal risk if done properly. It’s just that, if you have certain health conditions, it is advisable to consult a doctor so that this activity can still have positive implications for the body.