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Do you know walking is one of the world's best medicine? It's one of the most overlooked activities that's extremely beneficial to your health. Today, there are so many means of transportation that have taken the place of walking — they allow us to take less and less steps each day, and that's not good.
It's critical for us to walk more — those overlooked steps are essential for our overall health and wellness.
Look, you should know that the body creates chemical changes the longer you walk — once you realize these benefits, you'll be inspired to walk more.
The good thing is, there are a whole lot of opportunities for us to walk every single day — you can decide to walk to the grocery store instead of drive or walk to lunch instead of taking the wheels.
Right now we're going to explore how walking for 5, 30 or even 60 minutes can transform your health and make you feel great. Sounds good? Let's get to it!
What happens when you walk for:
1 to 5 Minutes
The moment you step out of the door to take your first steps, your body will release energy-producing chemicals to fire you up for the walk. When you start walking, your heart rate will increase from 70 to 100 beats per minute — this beneficial change warms the muscles and boosts blood flow.
You'll also find that stiffness reduces, and this is all thanks to the lubricating fluid that your joints produce— this will help you move more easily.
At this point, your body starts to burn up to five calories per minute — fats and carbohydrates will be used as fuel to burn energy.
6 to 10 Minutes
At this time period, your heartbeat goes all the way from 100 to 140 beats per minute. And you'll start burning up to six calories per minute.
Right now, your blood pressure will spike up a little but still gets countered by the release of chemicals that expand blood vessels. This then supplies more blood and oxygen to working muscles.
Look, As you walk more, your body, heart and cardiovascular system will have what it takes to maintain resiliency, and your blood pressure lowers in the long run.
11 to 20 Minutes
Right now your body temperature increases and that's a good thing. Why? Well, it's primarily because you begin to sweat and the blood vessels near the skin expand to release heat.
As your walk becomes more intense, you'll burn up to seven calories per minute and breathe deeper than before.
At this point, two hormones, epinephrine and glucagon rise to fuel your muscles. For the most part, epinephrine is an adrenaline hormone that provides relief to asthma attacks and allergic reactions — it's actually sold in drug stores. The good news is, you can get it for free after a 20-minute walk!
21 to 45 Minutes
This is the point where your body releases more tension and relaxes further. This typically happens as a result of the release of endorphins in your brain.
The good thing is, you'll get to burn more fat at this stage and insulin levels drop significantly. This is great for people looking shed excess weight — so be sure to keep up if you're one of them!
45 to 60 Minutes
At this point, you're exceeding all previous benefits for longer — boosting blood flow, burning more calories and oxygenating your body.
It's also good to know that you're also fortifying your heart, losing unhealthy fat, strengthening your immune system, increasing Vitamin D levels (since you're in the sun) and feeling great.
Moreover, studies have shown that walking is just as effective as antidepressants — it eases stress and anxiety. Who wouldn't want to experience these amazing benefits?
The bottom line: Try as much as possible to walk more often — you can even turn it into a daily routine. Your body will feel great at the end of the day, and that's what matters. Happy walking!
100 to 140 bpm by walking?
Are you talking about jogging instead maybe ?
I question that by accurate steady walk your heartrate rises above 110-120 and think it should not. Walking is tremendously good and effective for sure. Thanks
I usually do 30 minutes of walk from monday to friday when coming back home, I save a bit of money while I have this wondrous time all for myself to listen non-mainstream music while looking at the details of the parks which are in the way to my home.
I like to run but am not sure whether it's more harmful than good. The joints and ankles and shins take a considerable beating which may haunt me in the future. I am now going to mix things up.
One day on my bike,next day long walk, following day short 3k run then maybe a rest day.
Congratulations to Shawnie and others here on their weight loss journeys. I would like to share my experience, with the hope that it will inspire others. In May of 2017, I began to change my lifestyle. I weighed 255 lbs at that time. As a woman of only 5'4, it had gotten to the point where I could hardly walk at all. I began by cutting out sugar and eating healthier meals. I was a mint chocolate chip ice cream JUNKIE. lol I lost about 30 lbs just from these dietary changes alone. In October of last year, I began walking. At first, I could barely do a mile... but every night, I kept at it. I used Mapwalk to keep track of my progress. In March of this year, I did 10 miles in one walk! It was quite an accomplishment... so much so, that I wrote 10 MILES 3/29/18!!! in red sharpie on the socks I wore. lol! I now weigh 170 lbs, with my goal of 150 within reach. I walk almost 5 1/2 miles per night at a pace of a 17 minute mile. When I first began, it took me 23 minutes to manage a mile. Little by little, I got stronger and stronger. I no longer use Mapwalk because it feels like a distraction at this point... I zip along on the same route every night. I actually miss it if I can't go. My ultimate goal is 135 (my weight when I was 26), but I don't focus on it at all. I think about how good I feel now and just keep going. I'm almost 52, btw... so, don't let thoughts of age sabotage your desire to make a change. I am here to say that YOU CAN DO IT!!! Best wishes and Happy Holidays to all. 😊
I walked 4hrs straight my car broke down as i write this msg my legs are super sore i think its like a whole month of walking put into 1 day so i cant complain after all the benefits i gained . a small tip don't forget to always carry a spare tire even if its a small back up tire
I live on a quiet street in a small suburb. I try to get at least fifteen minutes of a walk in each day, and I’ve been feeling a lot better. I’m just not looking forward to winter (it’s October as I type this), when it’ll get too cold to be outside for too long, especially after shedding the pounds. Maybe I should invest in some indoor exercise equipment.
The feet have spongy tissue which at every step pushes blood back to the heart through the veins, helping it to pump and therefore reducing cardiovascular workload and increasing health.
Even better than just walking is nordic walking using sticks to also push forward with the arms which get worked out too: this is particularly true hiking uphill.
My job requires me to walk 20 miles a day been doing it for over 25 years been over weight my entire life exercise to loose weight is a myth all the exercise in the world will not work if you don't eat right and exercise makes you more hungry i
I've started walking two miles a day recently and it feels great. I always hated intense exercise and feeling sore for the next three days straight. Walking makes me feel good, and I still get a little soreness but it's gone by next day.
If you walk in nature, looking at things, and appreciating them, it's even more powerful for depression or if you just want to feel good. The sun's vitamin d, being in nature, and gratitude which has been shown to be even more effective than anti-depressants.
I’m 12 I’m 180 pounds trying to lose my first goal of 8 pounds, what opened my eyes was telling my parents I have leg spasms in the middle of the night. They brought me to the doctor and it was the life changing moment when I looked at the chart the doctor made for me and I was way over the weight i am supposed to be for my height. My family kept getting me to change by saying “try a little harder to work out” but I wouldn’t listen only when I was told straight up from my doctor I was going to die that I realized how easy it is to lose weight. The doctor had given me a week to lose weight and then I started walking on the treadmill about 30 minutes gradually getting higher times and adding running segments and boom 3 pounds in a week. After that I went to the checkup for the weigh in and ya so they given me another goal of 5 pounds but
I have lost 55 lbs since December on a low sodium diet for my hypertension and just walking. I try to walk 5 miles a day and it really has pulled me out of depression. I feel much more positive than I did before I started walking and hiking. Plus being out in nature makes me feel more at peace with the world. And boy do I need that right now.
I have been walking 2-7 miles every day for the last 2 years with a backpack on. I have lost up to 40 pounds, gained muscle definition and am overall much healthier than I was before i started. When people think of walking they think of a short and easy walk around the neighborhood. You should be walking as fast as you can with some resistance and you will see the difference in a few months.
I love walkin but if im wearin sandals or shoes that arent for walkin my feet and back startts hurtin😕 so ican only go on long walks with sneakers or confy shoes. Well at least thats better than nothin☺️
welp ...I walk approximately 6-10-20 miles a day as a dog walker who lives in a major city where I often walk to and from my clients residences, and occasionally using my bike. jealous? well, you should be. I not only feel amazing, I look sexy as fuck.
Here's the problem I found with walking to reduce anxiety and depression:
Motivation and energy levels.
Yes, we know walking and exercise in general can help with these things, but it doesn't help if you try but fail to force yourself to get up and do it.
I want to walk. I want to exercise. I want to be healthy. I try to eat healthy. But it's hard to walk and it's hard to exercise because I don't have the motivation to get up and do it, but even when I do, I dont have enough energy to get up and do it.
I feel awkward and insecure being outside because I'm uncomfortable walking around my neighborhood by myself because I do happen to be a girl, and a pretty small almost defenseless one at that. I also just get stared at by people, especially when I'm practicing my flag for colorguard.
Exercise can help with mental illness but my mental illness prevents me from exercising. I don't have the energy to do it because I can't remember the last night I slept soundly. I can't remember the last time I had a consistent eating schedule cause my appetite is all over the place. It's hard to breathe because my chest always feels tight and it hurts. I can't even keep my eyes open long enough to take a walk that's more than 20 minutes.
It's harder than it sounds and harder than it looks. I try but that doesn't mean I always succeed.
Bailey - try walking in the evening. There are less people around, so less anxiety. Download some interesting audiobooks that you can focus on. It really helps to have something to listen to. Stay strong, ok? 😊
i'm 61 and started walking in march, 5 miles/day - 6 days/week. i was 208 when i started and am now at 200. not a huge weight loss but i do feel better. still would like to lose at least 20 more pounds.
I always wondered why I was so healthy especially since the amount I eat is more than alot of my obese friends, then I watched this a realized it's because I do about 800 laps around my room a day, listening to Marilyn Manson and dancing :p
I am 58 years old and have a surgically repaired metal knee. My Dr told me to keep walking. I became fa; no wait a minute ; heavy, I am now loosing weight and it is low impact on the joints. Your knees and ankles take all the weight when you are standing upright . Walking is now an enjoyable activity. I have the choice to do as I please. I now choose to walk. I can't run. I go on back roads, the traffic is light. I can go on trails. As long as the hills are not too steep . Even 4 or 5 miles a day. 4 or 5 miles takes me 2 or 3 hours. I have walking boots, a light rain jacket which rolls up into a pouch, and can keep in my jacket/ sweatshirt pockets. I eliminated all my excuses for not going out. The " I'll go tomorrow " line got thrown out. " Its raining " That ones gone too.
And you know what they say " If I can do it; so can U "
I must be doing something wrong or my body is not responding the way this video says it should. I walk 5 and a half miles in an hour and a half every day! I've lost only 2 pounds! I'm 66 years old! I wonder if my age is not allowing my body to respond in the right way. I have a GPS device on my phone that tracks how many miles I walked. In a month and a half I have walked a total of 153 miles!
I was 240 lbs a few years ago and decided to do something about it. I started walking a little at a time until I got used to taking long walks. I'm down to about 170 lbs now and walk about 40 miles a week. Best thing I ever did! I also improved my diet eating more veggies and fruits and stayed away from junk food during that time. Get out and walk!! It has so many benefits.
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