Khaberni - Walking is one of the simplest and most common physical activities, and yet medical research confirms that it is among the most impactful on general health.
Recent studies indicate that committing to walking about 10,000 steps daily can make a significant difference in physical and mental body functions.
Regular walking helps burn calories, which gradually reflects on weight loss, especially when combined with a balanced diet. The amount of calories burned varies depending on a person's weight and walking speed, but continuity remains the most important factor in achieving results, according to a report on the "VeryWellHealth" health site.
Experts confirm that weight loss is not dependent on physical activity alone, but also on sleep quality, stress levels, and overall health.
Walking is classified as aerobic exercise, which activates the heart and lungs and improves blood flow in the body. Research indicates that daily walking helps lower blood pressure, improve blood circulation, reduce levels of harmful cholesterol, and enhance the efficiency of the heart muscle. With improved cardiovascular fitness, many notice an increase in energy levels and the ability to perform daily tasks more easily.
Reducing the risk of chronic diseases
Regular walking is associated with a reduced risk of several diseases, including heart disease, type 2 diabetes, and certain types of cancer, as well as anxiety and sleep disorders. Studies also indicate its protective role in reducing the likelihood of developing dementia and Parkinson's disease as one ages.
Walking is also a weight-bearing exercise, which makes it important for maintaining bone density, particularly in women post-menopause, where the risk of osteoporosis increases. It also contributes to strengthening leg muscles and improving balance, which reduces the risk of falls.
Walking helps muscles use glucose as an energy source, leading to a reduction in blood sugar levels in the short term. With continuity, it can contribute to improving insulin sensitivity and regulating long-term blood sugar levels, especially in those with prediabetes.
The benefits of walking are not limited to the body, but extend to mental health. Studies indicate that moderate physical activity, like walking, reduces symptoms of depression and anxiety and improves overall mood. This is associated with the release of chemicals in the brain that enhance a sense of comfort and improve the functions of neurons.
Regular walking is linked to improved memory and concentration, reduced stress levels, and enhanced positive thinking. Research also indicates that daily movement improves communication between nerve cells, reflecting on mental performance as one ages.
Is it necessary to stick to 10,000 steps?
Health experts believe that reaching 10,000 steps is not a prerequisite to reap the benefits. Health authorities recommend engaging in moderate physical activity for at least 150 minutes weekly. This can be achieved through brisk walking, even with fewer steps.
Therefore, walking remains one of the easiest and most effective healthy habits. Whether the goal is 10,000 steps or fewer, regular daily movement positively reflects on the heart, mind, mood, and overall quality of life.
