Health Benefits of Regular Walking

Regular walking improves circulation by increasing blood flow and the number of blood vessels, reducing the risk of cardiovascular and cerebrovascular diseases. Walking strengthens muscles, reduces obesity and stress levels, and slows the aging process. Making regular walking a lifestyle habit is very important for a healthy and quality life. Memorial Antalya Hospital Department of Physical Therapy and Rehabilitation Specialist Dr. Feride Ekimler Süslü shared information about the importance of regular walking on the occasion of "3 October World Walking Day".

"Works Major Muscle Groups in a Dynamic and Rhythmic Way"

Regular walking increases the body's capacity to use oxygen and works large muscle groups in a dynamic and rhythmic manner. Regular walking for a healthy and quality life allows for burning 6 calories per minute. It prevents weight gain and helps reduce body fat ratio. Walking strengthens bones, makes it easier to maintain weight, and brings heart and lung health under control. People aged 40 and above must start walking programs under medical supervision. People with conditions such as hypertension and diabetes should not neglect regular medical check-ups.

Pay attention to these points when walking:

1. Walking should be done at least two hours after a light meal.
2. Plenty of water should be consumed before and after walking.
3. Avoid fast and strenuous walking after a heavy meal.
4. Use proper walking shoes with special insoles designed for walking.
5. If walking will be done outdoors, choose early morning hours.
6. When walking for the purpose of weight loss, wrapping the body in plastic, rubber, or similar materials has no benefit.

Burning 6 Calories Per Minute is Possible

Walking should be started slowly with warm-up movements. By taking one step per second, 2-6 calories per minute can be burned; with two steps, 5-7 calories per minute can be burned. Similarly, walking should be ended gradually. With this walking program and a regular nutrition plan, it is possible to lose 5-6 kilograms per year. During the day, while walking or sitting, contracting and relaxing the hip muscles at least 30 times is also quite beneficial.

Health Benefits of Walking

• Reduces insomnia,

• Facilitates digestion,
• Regulates blood pressure,
• Prevents fatigue sensation,
• Increases respiratory capacity,
• Promotes bone hardening and strengthening,
• Causes the release of natural mood-enhancing hormones (endorphins) in the body,
• Increases oxygen supply to the brain, enhancing mental sharpness and creative thinking potential,
• Balances HDL/LDL (good and bad cholesterol) levels. Reduces blood fat (triglyceride) levels.