The Many Benefits of Walking for Women of All Ages
A lot of women nowadays have become health-conscious and exercising have become part of their routine. Many would go to the gym and do their training for a couple of hours, which is really good for the body and psyche. But for those who want to stay fit without spending too much and doing so much, walking would be for you. It’s free, it’s easy to do and it’s easy on the joints. Do not be surprised if your doctor advises you to walk. Walking is a good aerobic exercise. Women who walked more have less body fat than whose who didn’t.
The benefits that you can derive from walking:
1. Walking improves circulation. It prevents you from having heart disease, lowers your blood pressure. Walking one to two miles can pull down women’s blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.
2. It reduces the risk of developing breast cancer. Women who walked seven or more hours a week had 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
3. It eases joint pain. Walking reduces arthritis-related pain and protects the joints, especially the knees and hips, which are most susceptible to osteoarthritis by lubricating them and strengthening the muscles that support them. The joint cartilage gets its nutrition from the joint fluid that circulates as we move. So when we walk, the cartilage gets compressed and immersed to the fluid, bringing oxygen and nutrients into that area.
4. It boosts immune function. Men and women who walked at least 20 minutes per day, 5 days a week. Had less sick days than those who don’t. And if they get sick, it’s only for a short duration and with milder symptoms.
5. Walking can stop the loss of bone mass. A study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
6. Walking lightens mood. Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise.
7. Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.
8. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.
9. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.
10. Gives you time to think. Daily walking can act as a form of meditation. It gives you time to mull over ideas, review events of the day if you walk after a long day, or plan your day ahead if you walk first thing in the morning. If you have problems at work or at home, a nice walk could help you to come up with solutions.
When you do your walking, make sure you’re wearing the proper clothing and footwear. You can never go wrong with walking. It’s one of those best things that come for free.
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