Do you know why our ancestors were in good shape most of their lives? A major reason behind their fitness was walking. The benefits of walking are many, but advancement in technology (escalators/conveyor belts), automobile advancements, modernization and an overall lack of time has forced us to neglect this simple act.
Walking used to be a part of daily routine, but now its merely a mode of losing calories and exercising. But is losing calories the only benefit of walking? Definitely not, there are several important benefits of walking. Here is the list.
1] Releases stress and lifts your spirit – Walking allows you to inhale more oxygen and helps in releasing endorphins (the good mood hormones). A study published in the Annals of Behavioral Medicine shows lower levels of stress in students who walk regularly. While those who do not walk regularly have higher stress levels.
2] Reduces the risk of heart disease and stroke – Walking has an overall protective benefit for your blood vessels. It improves blood circulation and clears them from of bad cholesterol and clots. Another major benefit of walking is that it helps in increasing the good cholesterol, thus reducing the risk of cardio-vascular diseases.
3] Improves mental ability – The National Council of Ageing conducted a study and concluded that 45 minutes of walking a day sharpens the mental ability of the person and boosts his brain function, alertness and concentration.
4] Helps in maintaining blood sugar levels: Diabetics can avail special benefits of walking by adjusting their walk time according to their blood sugar levels. For those individuals who have higher post-prandial (after meal) blood sugar levels, it is advisable to walk for 10 – 15 minutes after every meal. While those who have higher fasting blood sugar levels, it is advisable to walk during late evenings. This helps in controlling the overnight hepatic output of blood glucose.
This particular benefit of walking is not only for diabetics but also for those who want to cut down the risk of developing diabetes or for those who fall in the high-risk category because of genes/medical problems. A study conducted by the School of Public Health University of Pittsburgh discovered that walking for 30 minutes a day cuts diabetes risk for both overweight and normal weight men and women. You may be interested in diet plan for diabetics
5] Reduces impotency in men – A study published in the Journal of the American Medical Association said that walking for around 3.3 km (2 miles) daily helps in reducing erectile dysfunction and impotency in men. The effect was more prominent in diabetic and middle-aged men.
6] Reduces the risk of cancer: Walking helps in reducing the risk of cancers of the breast and the colon. One major benefit of walking for a cancer patient is that it improves their appetite.
7] Helps in weight maintenance: Walking is an exercise that helps in weight loss or even gain weight. Walking improves the BMR and hence you notice a few inches loss (specially from hips and thighs) within a few days of starting your walks. It is a healthy aerobic exercise which also helps you in maintaining your weight once your goal is achieved
8] Walkers have long lives: A Honolulu-based heart study that was conducted on 8,000 men found that walking just for two miles (3.2 km) a day cuts the risk of death due to illness by almost 50 percent.
You are now aware of the benefits of walking. But to avail these benefits of walking, you must be motivated enough to start your walks and then make it a routine and continue it for a life time. Motivate yourself to walk.
Obviously walking is more beneficial when its done in the morning, but if you are a late riser or lack of time is your concern, then don’t give up on walking just because of the time factor. Grab your walking shoes and choose a suitable place like a park / ground / terrace / parking or even road side and get walking at any convenient hour of the day / evening. Don’t forget to avoid these common mistakes during walking while you avail your benefits of walking.
This post was Last Updated on June 8, 2016
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Hi mam my sugar level fasting 332 n pp 504 what should I do
https://www.dietburrp.com/indian-diet-plan-for-diabetes/ check t his
Mam my father had 228 sugar per day since 3 months and its too high so please can u recommend something for him
Hi Kashish ,
Your father can follow 1200 calorie diet plan for diabetes if he is over weight as well . - https://www.dietburrp.com/indian-diet-plan-for-diabetes/
If he is right weight or underweight , he can follow this diet - https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/
Hallo Mam, I have a PP of 152 and Fasting 93. My self have high blood pressure also(taking medicine). what type of diet should I followed.
Hi ,
you havent mentioned your age and weight and height ... if you are in your right weight , you can follow this - https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/
Medicine is 150mg thyroxin for thyroid and metformin hydrochloride 1000mg with gkimpride2mg and tenegliptin20mg and evening metformin hydrochloride 500mg with glimepride2mg and Atorvastatin and aspirin 75mg. The Vitamin D3 oral shoots sugar free every Friday in a week. The Forever Aloevira gel 6oml total 30 morning and evening each.Gin-Chia tablet 3times a day and garlic Thyme 1tab daily, from last three days.
Hello Mam Myself NAVNEET and I am type 2 diabetic and thyroid too.My sugar level fasting 154 and random 200 approx. I am on medicine from DMC Ludhiana and my height is 178cms and they suggested 1800calorie diet plan.My present Wt is 111kg reduced from 115kg in last 30days.I go on walk in the morning for 0ne hour Dr suggest to reduce weight to have better control on diabetes.Please suggest some foods or what to do to reduce my weight to 98kg (12kg) .I am taking food supplement of forever to control weight.
Hi Navneet , please see -
https://www.dietburrp.com/diet-services/
Hello maam I m megha my fasting was 180 and post meal was 200 I am taking glysiphace sr 500 twice a day . I go for walk in the morning and evening still the sugar level has not com down , can I eat carrots.
avoid it for now .. https://www.dietburrp.com/category/diabetes-diet/ follow the 1500 cal diet if your weight is ok , and the 1200 calorie diet if you are overweight
Madam I AM 61 YEAR OLD I am diabetic since 15 years I am Alcohalic and having FASTING Sugar level 220 . my weight is 95 kg HEIGHT IS 1.70 mt My BMI IS 30 -35 SO PLEASE ADVISE ME
you can follow this - https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Dear mam I am suffering from diabetic since last 4 years.aged 48 Male working in banking industry Fasting 100 And Pp 194 with medicine glyperide 2 mg Plz suggest me diet chart plz. Regards
check this - https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hi, My fasting blood sugar is 120 and PP 160 checked in Aug-16. Am I diabetic? Pl advise what precaution should I take or should I start taking diabetes medicine.
you are a pre diabetic .. follow this - https://www.dietburrp.com/indian-diet-plan-for-diabetes/ it will help you control your sugars .. walking for 30 mins every day will help in controlling blood sugars .. if you are over weight , walk for 45 mins
hi madam,my sugar fasting-124 and pp--158. I am male 65 years height 170 cm,wt 64.6 kg,pl comment about my sugar level.I am not taking any sugar medicine
Hello sir ,
you need to follow this schedule here - https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/
just work on your fasting sugars .. walk in the evening for 30 mins