Health tips: 7 benefits of walking for 30 minutes everyday

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New DelhiDid you know a 30 minutes walk can change your life? Walking is a great and cost free way to improve your health. 30 minutes every day can increase cardiovascular fitness, strengthen bones, boost muscle power and endurance, and reduce excess body fat. Actually, walking can enhance your overall health. 

Here are some health benefits that you will experience once you start stepping out for 30 minutes. We have also mentioned a few tips how you can turn walking into an effective exercise. 

1.Reduce the risk of diabetes: Walking can help you burn 300 calories by making your heart beat a little faster and breathe a little harder. The longer you walk the more calories you burn. According to research, A 30 min walk can enhance your blood sugar level and can reduce the risk of type 2 diabetes.

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2. Increase lungs capacity: Walking can help your lungs to pump more oxygen. Your body muscles and tissues would need higher levels of oxygen to carry out essential enzyme reactions when walking.

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3. Enhance brain function: Walking improves circulation of blood and flow of oxygen in the body. It also reduces stress levels. With an improved supply of blood and oxygen, your brain volume enhances, which helps to improve your brain function. Also, when you walk, it enhances your mental alertness.

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4. Helps to deal with depression: Depression occurs due to less production of our natural pain killer or stress balancing hormones endorphins in our body. But just 30 minutes walking can help you deal with depression.

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5. Control cholesterol level: The body needs few amount of cholesterol to maintain optimum health and build cell membranes. However, there is a greater risk of heart problems when there is an excessive amount of blood lipids, especially when they are in the form of LDL cholesterol. On the other hand, low amounts of HDL can also be harmful. Following an active lifestyle and including activities like walking that is an excellent way to make sure the levels of cholesterol in your body are regulated.

6. Keeps your laziness at bay: Laziness can lead you to feel demotivated to do some activity and walking makes your body, healthy and active.

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7.Reduce the risk of cancer: According to Cancer Network oncology study, regular morning walks play a key role in maintaining healthy body weight which helps in reducing a risk of breast cancer and other endometrial cancer.

Here are few tips for your perfect walk.

Walking is a simple activity, but it does involve some techniques to make your walks more effective and more fun. Here’s how to walk properly with good posture:

1. Stand tall and keep your head up, look forward and not at the ground.

2. Keep you eyes forward.

3. Keep your chin up. 

2. Lengthen your back as you walk 

3. Ensure that your neck, shoulders and back are relaxed.

4. Walk swing your arms freely in back and forth.

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