10 Benefits of Walking to Improve Your Health

1. Strengthen the heart 

Walking at least 30 minutesTrusted Source a day, five days a week can reduce your risk for coronary heart disease by about 19 percent

2. help lower blood sugar 

A small study found that taking a 15-minute walk three times a day improved blood sugar levels more than taking a 45-minute walk at another point during the day.

3. Eases joint pain

Walking can help protect the joints, including your knees and hips. That’s because it helps lubricate and strengthen the muscles that support the joints.

4. Boosts immune function 

Walking may reduce your risk for developing a cold or the flu. One study tracked 1,000 adults during flu season.

5. Boost your energy 

Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels.

6. Improve your mood 

Walking can help your mental health. StudiesTrusted Source show it can help reduce anxiety, depression, & a negative mood.

7. Extend your life

Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.

8. Tone your legs 

Walking can strengthen the muscles in your legs. To build up more strength, walk in a hilly area or on a treadmill with an incline. Or find routes with stairs.

9. Creative thinking 

The researchers concluded that walking opens up a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time.

10. Burn calories 

Walking can help you burn calories. Burning calories can help you maintain or lose weight. You can determine your actual calorie burn through a calorie calculator.

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