Walking is considered one of the most common and beneficial exercises, as it maintains a healthy weight and improves overall body health. Below are the key positive effects of walking on human health, as reported by the “MSN” website:
**Improving Mood**
Experts say that taking a walk is a beneficial strategy to help improve mood. Research shows that just 10 minutes of walking can lift your spirits. The effect can be amplified further if you stroll through some green spaces. According to various studies, regular walking significantly alters your nervous system to the extent that you experience a decrease in anger and aggression, especially when walking in green areas or under sunlight.
**Burning Calories**
As you continue to walk, you may notice that your pants fit better around your midsection, even if the scale doesn’t show much change. This is because regular walking can help reduce belly fat, and as a result, improves your body’s insulin response. Experts recommend a minimum of 10,000 steps daily. According to Ariel Yasifoli, a personal trainer at Crunch Fitness clubs in New York City, daily walking increases metabolic processes by burning excess calories and preventing muscle loss, which is particularly important as we age.
**Reducing the Risk of Chronic Diseases**
Scott Danberg, fitness director at the "Pritikin Longevity Center" in Miami, states, "Walking lowers blood sugar levels and helps us avoid the risk of diabetes." Some research indicates that for every 1,000 daily steps you take, you can reduce systolic blood pressure by 45 points. This means that if you achieve 10,000 steps daily, your systolic blood pressure is likely to be 2.25 points lower than someone who only walks 5,000 steps a day. Additionally, a study published in the "New England" journal revealed that people who engage in regular walking are 30% less likely to suffer from cardiovascular diseases compared to those who do not walk regularly.
**Relieving Joint Pain**
Contrary to what many might think, walking can help improve your range of motion, as it increases blood flow to tense areas and helps strengthen the muscles surrounding the joints. Research shows that walking for at least 10 minutes daily or about an hour a week can prevent disability and arthritis pain in older adults. A 2019 study published in the American Journal of Preventive Medicine involving 1,564 adults over 49 suffering from lower body joint pain found that those who walked for an hour each week were less likely to experience disability.
**Stimulating Digestion**
A regular walking routine can significantly improve bowel movement, says Tara Elishami, a physical therapist at cancer treatment centers in America.
**Enhancing Cognitive Abilities**
In one study, brain scans of individuals walking for an hour three times a week showed that decision-making areas in their brains operate more efficiently than those of non-walkers. Other research indicates that when children spend 20 minutes walking on a treadmill, their performance on academic tests improves. Experts believe these benefits may partly result from increased blood flow to the brain that occurs with physical activity.
**Boosting Creative Abilities**
According to a 2014 study published in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can enhance creativity. Dr. Jampolis mentions: "Researchers conducted creative thinking tests on people while sitting and while walking and found that individuals think more creatively while walking."
