With the various restrictions on gyms and health clubs, everyone is looking for alternatives to keep fit. The benefits of brisk walking have made this outdoor activity a popular choice among people of all age groups. This no-equipment, no-investment activity can transform the way you look and feel. Read on to find out how!
So, what is brisk walking? Brisk walking is when you walk at a higher pace than normal. Ideally, to get the brisk walking benefits, you should aim at getting in 100 steps per minute. However, this varies from one person to the other, depending on the level of physical activity that they are used to doing and the stamina that they have. Brisk walking is one of the best cardiovascular activities that not only helps you lose weight but also improves your overall health and functionality.
11 Great Benefits of Brisk Walking
There are many advantages of brisk walking when you do it regularly. Studies show that by including just 30 minutes of brisk walking into your routine, you can enjoy a host of benefits:
1. Healthier Heart
This is one of the most obvious brisk walking benefits. When you perform cardiovascular exercises like brisk walking, you increase your heart rate. This means better blood circulation and strengthening of the muscles of your body. Studies have also shown that walking regularly is effective in reducing the bad cholesterol levels in your body. This is the best preventive measure against heart diseases and other comorbidities.
2. Faster Weight Loss
When you brisk walk for 30-45 minutes each day, you burn a lot more calories than you would with regular walking. You can lose up to 100 -150 Kcals with just 30 minutes of brisk walking. The best thing is that the more speed you gain and the longer you walk, the faster the weight loss.
3. Better Functionality
Brisk walking involves a higher range of motion in your arms and legs. This is very useful for your joints. As you increase your pace and duration of walking, you will also build more muscle mass. Together, these advantages of brisk walking help you function better physically. You will notice that your body also becomes more flexible over time as you are really working your muscles without any external resistance. Of course, your stamina also increases when you brisk walk regularly, allowing you to stay energized all day long.
4. Good Mood
Brisk walking benefits can be attributed to the nature of this physical activity. You are out in the open, getting in the fresh air, and moving your body. All these factors influence the way you feel from within. Brisk walking releases endorphins or happy hormones that elevate your state of mind and keep you in a good mood.
Studies show that a few minutes of brisk walking each day can help individuals suffering from mental health issues like depression and anxiety. It is also known to help you think clearly and focus more on the tasks that you perform.
5. Blood Pressure Regulation
The advantages of brisk walking include regulated blood pressure. It is known to reduce systolic and diastolic blood pressure. Once the blood circulation improves, your blood pressure remains normal.
Low bad cholesterol levels also prevent any clogging or blockages in the arteries, thereby reducing any chances of developing hypertension. When you lose weight as a result of brisk walking, it automatically lowers your blood pressure, making you healthier.
6. Better Joint Health
All the nutrients that your joint cartilages get nutrition and oxygen from the fluid that surrounds them. The cartilages that cushion and protect your joints do not have any direct blood flow. This means that the movement of this fluid surrounding them is crucial to keep them well-nourished.
The brisk walking advantages for your joints come from the compression of the cartilage as a result of a faster and bigger movement. This allows the influx of nutrients and oxygen to the area, keeping your joints healthy.
7. High Energy Levels
As mentioned above, brisk walking is known to boost your mood significantly. In addition to that, it helps the body burn fat faster to produce more energy. The overall effect is that you feel energized all day long.
Since it is a cardiovascular exercise, brisk walking also improves blood circulation in your body. Better circulation means better transportation of oxygen and nutrients to various cells and tissues in your body. This adds to your ability to perform tasks without getting tired too easily.
8. Higher Vitamin D Intake
The best source of Vitamin D is sunlight. With people being cooped up in homes and offices for long hours, the statistics of Vitamin D deficiency are also on the rise. With just 30 minutes of brisk walking, you can improve the overall Vitamin D intake each day.
Vitamin D is crucial for your body as it helps in the absorption of calcium. It also improves the retention of this mineral in the bones. The result is that you do not experience brittleness of the bones and degenerative issues like osteoarthritis or loss of bone mass (osteoporosis).
9. Healthy Muscles and Bones
Sitting for long hours each day has so many negative effects on the body. To begin with, it can put your posture completely out of alignment. This manifests in many ways, including neck and back pain. When using your bones and muscles less, you also reduce their overall strength and functionality.
The human body is designed to move and brisk walking is the best way to keep it going by just spending a few minutes each day. Having a sedentary lifestyle increases the rate of degeneration of your bones and muscles, causing various issues in old age. Brisk walking can delay or prevent this altogether.
10. Better Sleep
The benefits of brisk walking include improved sleep. Your overall state of mind is improved, allowing you to fall asleep faster. Of course, higher physical activity helps you regulate your sleep cycle in general. Walking for a few minutes each day is a great remedy for people who suffer from issues like insomnia or disturbed sleep.
11. Improvement in Breathing
A list of 11 benefits of brisk walking is incomplete without mentioning the effects that it has on your breathing. A sedentary lifestyle reduces lung capacity as you are not working the muscles of your lungs enough. With brisk walking, you not only work your limbs but also put some strain on the lungs as they need to support this rigorous activity. This boosts your overall lung capacity, improving your breathing.
You are able to increase oxygen consumption which, in turn, optimises the function of every tissue and cell in the body. This is also responsible for making you feel more energetic throughout the day.
Conclusion
The multifold benefits of brisk walking make it a great activity to include in your lifestyle. However, if you have any preexisting health conditions like breathing issues, joint injuries, and others, it is best to consult an expert before getting started.
Frequently Asked Questions About Brisk Walking
Q2. Can brisk walking be considered better than exercise?
The benefits of other exercises cannot be compared with those of brisk walking. However, it does promote movement and motivates people to get started with their fitness journey.
Q3. Can brisk walking help with the reduction of belly fat?
Brisk walking is an effective exercise to maintain body shape and burn fat at the same time. It can help with the reduction of overall fat in the body including your belly fat.
