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The Fast Walking 10,000 Steps

  The Fast Walking 10,000 Steps

The Benefits Of Walking

The benefits of physical activity depend on three factors: the intensity, duration, and number of repetitions of exercise, and walking is a less intense exercise compared to other exercises.

It is recommended to walk walking trails near you for extended periods of time, or combine them with running for enjoyment. A 2008 study of older adults reported in the Journal of Preventive Medicine that regular walking for an hour or more reduces mortality in older adults.

General benefits of walking

1 Reduce the risk of type 2 diabetes:

speed walking is associated with a lower risk of developing type 2 diabetes regardless of the number of hours required, and aerobic exercise and gymnastics are associated with significant reduction in risk of developing type 2 diabetes In addition, a preliminary study conducted in women and published in JAMA indicated that the level of physical activity, including physical activity of moderate intensity and duration, is associated with a significantly reduced risk of developing type 2 diabetes.

2 Lower blood sugar:

 A small study published in Diabetes Care in 2016 on a group of people with diabetes, who are overweight, and people with sedentary lifestyles reported a 3-minute low-intensity walk or simple resistance exercise each day. 30 minutes helps lower blood sugar and insulin levels in people with diabetes.

3 Reduce joint pain:

People with arthritis are advised to practice low-intensity exercises such as walking to improve their health without exacerbating pain. The study indicated that walking and other fitness programs can help relieve pain, and thus relieve joints from worsening symptoms associated with arthritis in patients with osteoarthritis in the knee, and walking can help In losing weight and building muscle, which helps relieve the pressure on the knee. Joints increase their strength and thus relieve knee pain in one way, and people who suffer from joint problems are advised to consult a doctor before starting any type of exercise.

4 Increase immunity:

A study published in the Journal of Medicine and Science in Sports and Exercise reported that 45 minutes of moderate-intensity exercise or a brisk walk of 60 minutes 5 times a week increased serum immunoglobulin levels by 20%, as well as a significant decrease in serum immunoglobulin levels The number of lymphocytes in the blood.

5 Promote heart health:

Walking can be considered a beneficial option to reduce the risk of coronary heart disease in adults, as a comprehensive review of a study published in the European Journal of Epidemiology in 2009 indicated that walking for approximately 30 minutes per day, 5 days per week was associated with a 19% lower risk of coronary heart disease. % and that the risk of contracting these diseases decreases with increasing walking time.

6 Lowering blood pressure:

 A study published in Medicine and Science in Sports and Exercise in 2001 reported that walking 3 kilometers per day, in addition to walking daily for 24 weeks, may lower systolic blood pressure in postmenopausal women with high blood pressure.

The benefits of walking for the psychological state

Improved mood: A study published in the Journal of Preventive Medicine in 2005 found that prolonged walking of about 30 minutes per day, or short periods of 10 minutes 3 times per day, significantly improved VO2max. For long periods, it was more effective in reducing body fat percentage, stress, anxiety, mood disorders in general, and increasing body activity.

Benefits of walking to reduce weight:

Brisk walking can help maintain a healthy weight, because weight loss occurs when calories are burned with more calories being consumed, and it should be noted that people who engage in more physical activity burn more calories, so increase your exercise by walking For long periods of time can help burn more calories, a study published in 2010 indicated that walking is an excellent physical activity to increase calorie consumption.

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