Walking is one of the simple forms of exercise but brings many outstanding health benefits. With just a suitable pair of shoes and 60 minutes a day, you can improve your cardiovascular, mental and physique health without having to spend money on a gym.
Morning walk: Start a new day full of energy
Walking at 6am not only helps kick-start your metabolism but also provides fresh air, improves respiratory function and increases endurance. According to Dr. Michael Fredericson, an sports medicine expert at Stanford University (USA), "morning walk helps activate the circulatory system, improves blood and oxygen flow to the brain, thereby increasing concentration and work efficiency throughout the day".
In addition, there is often less dust and smoke at this time, and light, which helps the body produce natural vitamin D, supporting strong bones and the immune system.
Night walk: Relax and aid digestion
For office workers, walking at 6pm is an ideal way to reduce stress and relieve fatigue. This activity helps the muscles relax after many hours of sitting, while promoting digestion, reducing the feeling of fullness after dinner.
A study published in the Journal of Nutrition showed that walking 30 minutes after dinner helps lower blood sugar more effectively than exercising at other times of the day. Dr. Sarah Koch, a nutritionist at the University of Sydney (Australia), commented: "Evening walk not only helps control blood sugar but also helps the mind relax and improve sleep quality".
Benefits of Maintaining 60 minutes a Day
According to the World Health Organization (WHO), walking briskly for 60 minutes a day can reduce the risk of cardiovascular disease by up to 35% and the risk of type 2 diabetes by 40%. This habit also helps maintain a reasonable weight, increase bone density, improve mood and reduce the risk of depression.
In particular, for the elderly, regular walking helps improve memory and information processing ability. A study by the University of British Columbia ( Canada) shows that people who walk at least 150 minutes/week have a higher mass of driving hours, the brain area related to memory, than people who are sedentary.
To maintain the habit, you can divide the time into three times, each time 20 minutes in the morning, afternoon and evening. Choosing light shoes, cool clothes and maintaining moderate speed will help optimize efficiency and limit injuries.
