Did you know walking 10,000 steps a day can burn 300 to 400 calories in the body? It is the equivalent of you walking for 6 to 7 kilometres. Walking is one of the simple exercises to stay healthy. It is suitable for all age groups. According to the National Health and Morbidity Survey (NHMS), one in four adults in Malaysia is physically not active. It is one of the fourth contributing factors for global mortality. Exercise is very important for a person to increase the level of physical activity. The more physical activity you do, the more active your body is. However, the person who is busy with his hectic life or do not have time to do exercise, walking is the best way! You do not need beautiful sports shoes or a track to start walking. You can do it everywhere. If you are a housewife, you can start walking while doing shopping at grocery. You can choose to park your car far from the entrance to the mall. What about someone who works? Instead of using the elevator, try to use the stairs to increase the number of walking steps per day. According to the World Health Organization (WHO), you should walk at least 30 minutes per day. The public health expert recommends spending at least 150 minutes per week as a minimum goal. Benefits of WalkingIncrease cardiovascular fitness. According to the National Center for Biotechnology Information (NCBI) in the article Walking-the first steps in cardiovascular disease, the larger number of steps you walk daily can increase the cardiovascular health benefits. Not only that, it also increased body composition, fitness, blood pressure and lipid profiles. Reduce obesity. A study shows that walking exercise may lead to fat loss and decrease body weight. The more physical activity, the more calories are burned. It shows that the less active in physical activity is more likely to be overweight. The approximately 10,000 steps walking daily routine will burn 1500 kcal. A simple exercise can change the body composition, lower the risk to get diseases and improved a better life. Positive impact on mental health. Research findings that exercise walking can relieve symptoms of depression and anxiety, which is giving a positive impact on mental health. The outdoor walk with a greener environment will expose people with nature and walk with a small group of friends can increase social communication as well as improve mental health. Reduce early death. Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital found that a daily walk may reduce the risk of early death in the older woman by 70%. Not only that, other physical activity such as gardening, climbing the stairs, swimming and others may lower the risk of early death. How to make your walking exercise fun? Some people may feel uninterested with their exercise and feel bored. You should think of other ways to make your walking exercise more fun and enjoyable. Listen to the music. If you walk alone, listen to the music is the best therapy. Most of the people like to hear music when they walk because it calms and give positive vibes to the surrounding. It also helps reduce stress and enjoy the moment in life. Walk with your loved ones. Two or more is better than one. Small talk while walking can make your exercise less tired. Walking makes the chances to know each other better. Besides, telling jokes and taking pictures together also while walking may increase your relationship between them. A brisk walk at the park. If you love nature, you should try to brisk walk at the park. Having health benefits with your interest will make you more motivated to do it. Besides, it makes you walk longer and fast. Walk different routes.
Plan a different route makes your walking exercise more fun. Try to use an opposed way when you start and find another way back home. A straight road is not fun and challenging, try something new like climb up the hill or walk in the same route every day but with different speed. If you love your body, you should get up and start walking now. You do not need extra money to have a healthy body. Walking exercise is free and requires less effort to do it. It starts with you to have a better life.
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