Regular walking offers many potential health benefits, including weight loss. It is considered as one of the most effective ways to lose weight gradually and sustainably. Daily walks are also becoming popular among busy professionals as even shorts bursts of physical activity can bring great results for fitness levels.
Several studies have established how walking can transform various aspects of physical and mental health.
While people on weight loss journey prefer empty stomach morning walks, first thing in the morning to ensure fast calorie burn, those who are concerned about their digestion, and blood sugar spikes opt for post-meal walking. Studies published in JAMA Neurology and JAMA Internal Medicine suggest walking for at least 30 minutes, not necessarily in a single session.
For every additional 2,000 steps, the risk of heart disease, cancer, and premature death decreases by 10%, peaking at 10,000 steps each day, says the research.
People who walk 75 minutes daily can reduce their depression risk to 18%. When this duration improves to 2.5 hours, the percentage jumps to 25%. 1 in 9 cases of depression can be prevented with 150 minutes of physical activity, according to a study published in JAMA Psychiatry.
People who wants to reduce weight prefer empty stomach morning walks while those who are concerned about their digestion, and blood sugar spikes opt for post-meal walking.
Walking in the morning helps establish a regular exercise routine, making it easier to stick to your fitness goals. Physical activity in the morning can enhance cognitive function and concentration. The increased blood flow and oxygen to the brain can improve mental clarity and focus, making it an excellent way to prepare for a busy day.
Walking in the evening has its own advantages. After a day of work or other activities, an evening walk can serve as a great way to unwind and de-stress. This post-work stroll can help relieve the day’s built-up tension and provide a mental break, making it a perfect way to transition from the busy pace of the day to a more relaxed evening. For some, exercising later in the day aligns better with their natural energy levels, allowing for more vigorous or longer walks, which can be particularly beneficial for weight loss.
Walking post meals is a wonderful way to digest food.
Walking is a heart-friend workout as it helps lower blood pressure, stabilizes breathing and helps in relaxation. Walking regularly can keep many chronic diseases at bay including heart disease.
Walking post meals is highly recommended for people with type 2 diabetes or those at a high risk. Post-meal walking enhances insulin sensitivity and helps manage blood sugar levels in diabetics.
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