What Happens to Your Body If You Walk Every Day?
The ancient Greek physician Hippocrates said, “Walking is the best medicine”. It turns out that walking non-stop for 15-30 minutes per day can change your appearance and make your body healthier.
Benefits of Walking for the Body
Prevent heart disease
According to the American Heart Association, walking is as effective as running in terms of preventing heart disease and stroke. These activities help prevent heart disease by lowering blood pressure and cholesterol levels and improving blood circulation.
Also Read: How to Keep Your Heart Healthy
Calming the mind
If walking can improve depressive symptoms in patients with the disease, imagine how big a positive impact walking would be if people were simply in a bad mood or mentally tired. This can certainly improve bad mood.
Positive changes in the brain
A study revealed, walking helps prevent senility, reduces the risk of Alzheimer’s and improves mental health. It also reduces mental stress and keeps endorphins high in the body.
That might sound odd, considering that the eyes seem so out of touch with the feet. But walking also benefits the eyes. Because it can help fight glaucoma, a disease in which fluid collects in the front of the eye and increases pressure on the optic nerve.
Increase lung volume
Walking is an aerobic exercise that increases the amount of oxygen in the blood circulation and helps train the lungs, apart from removing toxins other things that must be removed. Because people breathe deeper and better, lung diseases can also be overcome.
Increase muscle strength
Muscle strength can also be increased, as well as reducing body weight. If people walk 10,000 steps every day, that’s the same as practicing at a fitness center, especially if people also walk uphill. Plus, the possibility of getting injured is smaller.
Positive effect on the pancreas
According to studies, it turns out that walking has a greater positive effect on the pancreas than running. According to the study, a group of people who walked for six months showed a six-fold increase in glucose resistance compared to those who ran.
By getting used to walking about 6 km per hour, travel time of about 50 minutes, it can delay or prevent the development of Type 2 diabetes, especially in those who are obese (National Institute of Diabetes and Gigesive & Kidney Diseases). As we know, cases of diabetes that can be treated without the need to take medication can be done by choosing regular regular exercise. As long as blood sugar can be controlled only by moving the body (brisk walking), medication is not needed. That means that a brisk walk is just as beneficial as anti-diabetic drugs.
Also Read: Preventive Measures for People with Diabetes Mellitus during the Covid-19 Pandemic
Reducing the Risk of Stroke.
Although the benefits of walking briskly on stroke are not as obvious as on coronary heart attacks, several studies have shown encouraging results. Just look at the natural evidence of our ancestors who did more walking activities every day, cases of stroke in the past were not as many as now. One study of 70 thousand nurses (Harvard School of Public Health) who at work were recorded as walking 20 hours a week, their risk of having a stroke decreased by two-thirds.
Reducing the Risk of Heart Attack.
We know that the heart muscle requires a greater blood flow (from the coronary vessels that feed it) to be fit and function normally, pumping blood without stopping. For this reason, the heart muscle requires a faster and smoother blood flow. Struggling to walk accelerates the flow of blood into the coronary heart. Thus the oxygen adequacy of the heart muscle is met and the heart muscle is maintained to be able to keep beating enough.
Not only that. The flexibility of the body’s arteries, which are trained to contract and expand, will be helped by the spasms of the body’s muscles around the walls of the blood vessels during the strenuous walk. The end result, blood pressure tends to be lower, adhesions between blood cells that can result in blood clots that clog arteries will also be reduced.
Also Read: How to Keep Your Heart Healthy
More than that, good cholesterol (HDL) which works as a sponge absorbing bad cholesterol (LDL) will increase by walking briskly. There are not many ways other than drugs that can increase HDL levels other than by exercising. Walking briskly was noted to be able to reduce the risk of heart attack to just half.
It turns out that by getting used to walking regularly, the body’s metabolic rate is increased. In addition to a number of calories wasted by walking activities, excess calories that may exist will be burned by increasing the body’s metabolism, so that weight gain does not occur.
In addition to maintaining a stable body weight, those who are starting to be overweight can lose it by doing the scurrying walk regularly. Excess fat under the skin will be burned if you diligently walk at a pace of at least one hour.
Strengthens joints and bones
Walking regularly can increase joint mobility, prevent decreased bone mass, and even reduce the risk of fractures. The Arthritis Foundation suggests walking moderately daily for at least 30 minutes per day to reduce joint pain, as well as stiffness and inflammation.
Walking 30 minutes per day can also reduce the risk of colon cancer in the future, but also improve digestion. When walking, the body moves to participate in intestinal peristalsis, so that defecation is more orderly. Bowel cancer is also triggered by the longer retention of feces in the digestive tract. Another study also mentions the role of walking in the possibility of reducing the risk of developing breast cancer.
Relieves back pain
Walking can be a “savior” for those who experience back pain when doing more strenuous exercise. Walking promotes improved blood circulation within the spinal structures and improves posture and flexibility which are vital for spinal health.
With exercise and fast walking, not only the muscles of the body are strengthened, but the bones too. For calcium metabolism, moving the body is also necessary, apart from needing exposure to the morning sun. Not enough extra calcium and vitamin D alone to prevent or slow down the process of osteoporosis. The body also needs exercise and needs at least 15 minutes of exposure to the morning sun to be free from the threat of osteoporosis. It is estimated that those who exercise since they were young and consume enough calcium until the age of 70 can still be free from the threat of bone loss.
Source: Bright Side, Kompas, Prevention/ed Anitasari
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