Health Benefits Of Walking

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Benefits Of Walking
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Do you walk daily? Here are some of the health benefits of walking, as supported by scientific studies:

Weight Loss: Walking helps you burn calories which can help in weight loss. Walking has also been linked with reduced stress-induced weight gain. [1]

Increased Metabolism: Muscle cells need energy that is acquired by burning calories obtained from fat cells in the body.

Healthier Heart: During walking or physical activity, the heart rate increases and it contracts to supply the blood with each heartbeat. Regular walking can make your heart stronger, lower blood pressure, and decrease the risk of a heart attack.

Increase Self-esteem: Walking can improve the self-perception and self-esteem of an individual. People who do regular walking are less likely to be depressed.

Toned Muscles: Regular walking gives strength to muscles and improve your calves, quads, hamstrings, and lift glutes.

Self Image: Walking releases endorphins that help reduce depression and boosts confidence and self-image.

Increase Energy: Going for a daily walk can boost your energy as walking increases the oxygen flow throughout the body. Walking also increases the level of cortisol, epinephrine, and norepinephrine that elevate the energy levels. A study has found walking to be more effective in boosting energy than a cup of coffee. [2]

Stronger Bones and Joints: Walking helps to protect the joints by lubricating and strengthening the muscles that support the joints. Walking has been recommended in people with arthritis to improve functional status. [3]

Relieves Stress: Walking boosts feel-good endorphins in the body that reduces the stress hormone and alleviate depression. Outdoor walking has been shown to decrease stress and headaches. [4]

Immune system: A study has found a lower incidence of flu in people who walked for 30-45 minutes per day during winter. [5]

Learn More:


[1] Chaput, J.P., et al., Physical activity plays an important role in body weight regulation. J Obes, 2011. 2011.

[2] Randolph, D.D. and P.J. O’Connor, Stair walking is more energizing than low dose caffeine in sleep deprived young women. Physiology & behavior, 2017. 174: p. 128-135.

[3] Bruno, M., et al., Effectiveness of two Arthritis Foundation programs: Walk With Ease, and YOU Can Break the Pain Cycle. Clin Interv Aging, 2006. 1(3): p. 295-306.

[4] Darker, C.D., M. Larkin, and D.P. French, An exploration of walking behaviour—An interpretative phenomenological approach. Social science & medicine, 2007. 65(10): p. 2172-2183.

[5] Nieman, D.C., et al., Upper respiratory tract infection is reduced in physically fit and active adults. British Journal of Sports Medicine, 2011. 45(12): p. 987-992.

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Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?

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