Zonahobi – A morning walk is a light activity that can be done every day.
However, the body will reap many benefits, such as increasing lung volume to prevent diabetes.
Citing the pages of the Ministry of Health and West Kalimantan Provincial Health Office, the benefits of morning walk for health are:
1. Prevent heart disease
According to the American Heart Association, walking is just as effective as running when it comes to preventing heart disease and stroke.
This activity helps prevent heart disease by lowering blood pressure and cholesterol levels and improving blood circulation.
2. Calming the mind
If walking can improve depressive symptoms in a patient with the illness, imagine how positive walking would be if the person was feeling down or mentally exhausted.
3. Positive changes in the brain
A study reveals that walking helps prevent dementia, reduce the risk of Alzheimer’s and improve mental health.
It also reduces mental stress and keeps endorphin levels high in the body.
4. Improve vision
This may sound strange, considering that the eyes are not in contact with the feet.
But walking also benefits the eyes.
Because it can help fight glaucoma, a disease that causes fluid to collect in front of the eye and increase pressure on the optic nerve.
5. Increase lung volume
Walking is an aerobic exercise that increases the amount of oxygen in the bloodstream and helps the lungs work as well as eliminates other toxins that need to be removed.
6. Increase muscle strength
Muscle strength can also be increased, as well as a decrease in body weight.
If people take 10,000 steps each day, that’s the same as training at a fitness center, especially if people are walking uphill.
7. Positive effect for the pancreas
Studies have shown that walking has a more positive effect on the pancreas than people’s running.
According to the study, a group of people who walked for six months showed a six-fold increase in glucose resistance compared to those who ran.
8. Prevent Diabetes
It can delay or prevent the development of Type 2 diabetes, especially in obese people (National Institute of Diabetes and Dental and Kidney Diseases) by getting used to walking about 6 km per hour and travel time of about 50 minutes.
9. Lowering the Risk of Stroke
A study of 70,000 nurses (Harvard School of Public Health) who were at work noted that walking 20 hours a week reduced their risk of stroke by two-thirds.
10. Reduces Heart Attack Risk
We know that the heart muscle needs more blood flow (from the coronary vessels that feed it) to be fit and function normally, pumping blood without stopping.
For this, the heart muscle needs more abundant and smooth blood flow.
Walking accelerates the blood flow to the coronary heart in a hurry.
Thus, the oxygen adequacy of the heart muscle is met and it is ensured that the heart muscle can continue to beat adequately.
11. Stable weight
In addition to some calories expended by walking activities, any excess calories that may exist with an increase in the body’s metabolism are burned so that there is no weight gain.
12. Lose weight
In addition to maintaining a stable body weight, those who are starting to become overweight can be reduced by regularly doing these hasty walking activities.
If you take care to walk at a moderate pace for at least an hour, the excess fat under the skin will be burned.
13. Strengthens joints and bones
Regular walking can increase joint mobility, prevent bone loss and even reduce the risk of fractures.
The Arthritis Foundation recommends at least 30 minutes of moderate daily walking daily to reduce stiffness and inflammation as well as joint pain.
14. Improve digestion
Walking for 30 minutes a day can also reduce the risk of future colon cancer, as well as improve digestion.
While walking, the body moves along with intestinal peristalsis, so bowel movements are more regular.
15. Relieve back pain
Walking can be a “saviour” for those who experience back pain while exercising more vigorously.
Walking promotes improved blood circulation in spinal cord structures and improves posture and flexibility, which are vital to spinal cord health.
16. Prevent osteoporosis
By exercising and walking fast, not only the muscles of the body, but also the bones are strengthened.
It is estimated that those who exercise from a young age and consume enough calcium until the age of 70 are free from the threat of bone loss.
Some studies have shown that adults who take a 20-minute walk outside the house in the morning get more energy than people who walk indoors for just 20 minutes.
18. Supplement the body’s physical activity needs
As a healthy person, it is recommended to do at least 150-300 minutes of light physical activity in a week.
These needs can be broken down into 5 days, take a 30-minute morning walk each day.
19. Build your thigh muscles
A leisurely walk in the morning can also strengthen and shape the thigh muscles.
We can walk slowly on an uphill route or a route with stairs to work the thigh muscles.
20. Help daily routine
Starting your day with a morning walk will help you achieve the activities you want to do.
After a morning walk, the mind can become clearer without haste.
For example, the routine benefits of a morning walk can inspire you to prepare a healthy breakfast.
5 Benefits of Walking After Meal, Feel the Benefits
Walking has many benefits that are good for the body, especially after eating.
Here are five benefits of walking after a meal that have proven to have a tremendous impact.
1. Prevent constipation
Physical activity, even as light as walking, can push food up the digestive tract.
This not only relieves a bloated stomach, but also helps stool pass through the body to prevent constipation.
2. Reduce the risk of diabetes
Studies have shown that walking after a meal lowers blood sugar by 12-22 percent.
This habit has the potential to reduce the risk of diabetes, according to researcher Andrew Reynolds of the University of Otago, New Zealand.
3. Prevent indigestion
Doing light physical activities like walking can actually protect your digestive system.
Long-term walking habits have the potential to prevent diseases such as stomach ulcers, irritable bowel syndrome, and colorectal cancer.
4. Help you sleep well
If you find it difficult to sleep well, try walking for 10-15 minutes after dinner.
This walking activity after a meal can help you sleep better by improving digestion so that the body feels more comfortable to rest.
5. Burn calories and fat
The habit of doing light exercise after a meal also helps burn calories and fat.
Just walk for 15 minutes, this activity helped prevent fat build-up from calories in food.