Several research studies have validated these statements. This article will explore some of them and summarize their findings.
The benefits of walking 30 minutes a day are countless. There are things that you learn about yourself as you walk daily for 30 minutes. It can change your life and the lives of those around you. You won’t believe the benefits of walking until you experience it for yourself.
Would you like to be able to walk 30 minutes a day? It can be done. All you need is the determination to do it. However, if you are not sure how this can be done, continue reading. There are ways that you can make walking a part of your daily routine and stick with it.
The number one benefit of walking 30 minutes a day is that it enhances your overall health and well being. When you walk every day for at least 30 minutes, your metabolism increases and your body will burn off more calories than normal. So, start planning on taking additional steps each day so that you can enjoy these benefits too!
Walk 30 Minutes A Day To Reduce Your Risk Of Heart Disease:
Walking has been shown to decrease the risk of heart disease and reduce bad cholesterol levels in the body according to studies published in the journal “Circulation” in March 2004. The findings showed that walking for as little as 20 minutes daily reduced the risk of cardiovascular disease by up to 50%. According to lead researcher Dr. Paul Williams, they found out that people who walked 40 minutes per day had a 40% lower chance of having heart attacks or strokes compared with those who did not exercise at all! Furthermore, those who walked regularly were 23% less likely than non-exercisers to have high blood pressure! This study confirms what many doctors believed about exercising regimens for reducing heart disease risk factors such as high blood pressure and cholesterol levels in the body.
A study was done at the University of Missouri-Columbia to show the benefits of walking. The study was done on three groups, one group exercised for 30 minutes a day and lifted weights, the second group walked for 30 minutes a day, and the third group did no exercise. The results showed that in 14 weeks time, the first group lost 20% body fat and gained 3 kg (6.6 pounds) lean muscle mass while also improving their aerobic fitness by 15%.
The second group walked for only 2–3 days a week but still lost 10% body fat and increased their aerobic fitness by 12%.
The third group gained no weight or improved any measurements. They actually decreased their aerobic capacity by 8%.
The benefits of walking 30 minutes a day, five days a week, are impressive. It can increase life expectancy by three years, reduce the risk of diabetes and cancer, and lower blood pressure, triglycerides and LDL (bad) cholesterol. But the benefits of walking are less impressive for those who are obese.
In one of the first studies of its kind, researchers at the University of Sydney in Australia found that obese people who walked reduced their risk of death by about 17 percent.
For those with a BMI between 25 and 29, the risk of death was reduced by 31 percent for those who walked for 30 minutes, five days a week. The greatest benefit was seen in those with a BMI of less than 25, whose risk of death was reduced by 42 percent.
The study did not look at the effect of walking on those who are severely obese.
The results were published in the Journal of the American College of Cardiology.
Dr. David Maron, the lead author of the study, said the results are encouraging because there is increasing obesity among the general population.
“The results do suggest that even modest amounts of physical activity and exercise may benefit the obese,” he said.
The study was based on data from the Cooper Center Longitudinal Study, which analyzed the health and lifestyle behaviors of 22,257 men and women. That group was followed for an average of 8.9 years.
The current study analyzed the data from 10,569 of these men and women who were followed for an average of 16.5 years.
The researchers found that the benefits of walking were similar for those who walked at a brisk pace and those who walked slowly. The benefits also held true regardless of sex, and whether the person was overweight or obese.
Maron said the study results are only observational, and it is not possible to say with certainty that walking causes people to live longer. But, he said, the study does suggest that walking can be a useful tool to fight obesity in older adults.
“We have known that in older people, obesity is associated with increased mortality,” he said. “This study suggests that physical activity is an important factor. If you are obese, physical activity seems to be important.”
Maron said this study does not provide a recommendation for the amount of walking that is needed to be beneficial.
“I would tell anyone who is obese that they should be physically active and exercise,” he said. “The current recommendation is 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. But you can do any amount of activity.”
A brisk 30-minute walk five days a week is easy to fit into a busy schedule. And the benefits are long-lasting.
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