Myriad health benefits of walking 30 minutes a day

In fact, walking is a simple exercise that you can do anytime and anywhere. Even without realizing it, almost every day you walk. However, it turns out that the benefits of walking are not as simple as it seems. You can get a myriad of benefits from walking for 30 minutes a day.

The benefits of walking 30 minutes a day

Here are the benefits of walking 30 minutes a day that you can get:

1. Reducing the symptoms of varicose veins

As we get older, varicose veins are very likely to occur. This condition is caused by swollen veins that usually occur around the calves and feet.

Walking for at least 30 minutes can reduce the swelling that occurs, so that the veins are no longer visible and visible in the calf area.

2. Reducing the risk of chronic disease

The American Diabetes Association states that walking can lower blood sugar levels and the risk of developing diabetes. In addition, researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking every day can lower blood pressure and reduce the risk of stroke by 20 to 40 percent.

Even a study published in the New England Journal of Medicine in 2002 found that people who walked 30 minutes per day or did five days of moderate-intensity physical activity each week had a 30 percent lower risk of cardiovascular disease than those who didn't.

3. Make the mood better

Did you know that the benefits of walking 30 minutes a day are the same as eating three dark fruits chocolate. The reason is, people who regularly walk experience changes in the nervous system that make a better mood and cause a feeling of pleasure.

Especially if this is done with loved ones, walking can make you feel happier and happier. A good mood will bring your day full of good productivity as well as positivity.

4. Be more creative

A 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, proves that walking can spark your creativity. Therefore, practicing this every day can certainly be used as creative thinking therapy.

If the distance to your residence is only about 30 minutes from your house, then you can take advantage of this by not driving. Walking in the morning will be much healthier because the morning sun is one of the best sources of vitamin D for your body.

5. Lose weight

The benefits of walking on this one are sure to be a favorite for those of you who are on a diet program. The reason is, walking regularly can help increase the body's response to insulin.

This leads to less belly fat. Walking increases the body's metabolism by burning the extra calories that normally accumulate as fat. If your daily calorie intake is in excess, then walking 30 minutes a day can burn 200 calories per week.

6. Smooth digestion system

After you eat heavy meals that are full of fat and carbohydrates, try not to be quiet afterward. Sitting watching TV or even going straight to bed can interfere with the performance of your digestive system.

All you need to do is walk for 30 minutes. This is done to facilitate the work of your digestive system. In addition, another benefit is that walking after meals helps to keep your blood sugar levels stable and does not give harmful spikes to the body.

7. Strengthens thigh and calf muscles

Another benefit of walking for 30 minutes a day is to strengthen your thigh and calf muscles. Instead of looking saggy because of the fat, this exercise can make you look better because of tightened muscles. Doing strength training exercises like squats and lunges can even further enhance the appearance of your calves and thighs.

You can get the myriad of benefits by walking 30 minutes a day. So what are you waiting for, start to live healthier than the easiest thing you can do

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