The 7 Best Health Benefits of Walking

There are quite a number of ways to get yourself fit. You can spend hours at the gym, or go swimming, running or biking but nothing is as simple as walking. But is walking good for you? Time to find out.

Walking is not only about staying fit or weight loss, and there are many other benefits of walking everyday.

Health Benefits of WalkingApart from the help in shedding some pounds, walking calms you down and also, clears your thoughts. It’s easy, one of the best daily exercises and only 30 minutes a day can work wonders.

Here I list some of the best health benefits of walking for you –

Sheds the Extra Pounds

One of the top benefits of walking everyday is that it keeps your body in shape. Yes, you don’t need to sweat out in gyms. Just wake up early and walk… every day.

A research study by Harvard shows that walking for only half an hour a day keeps the obesity genes in control.

It’s high time to pick your running shoes again.

Keeps Blood Pressure in Check

The longer you walk, the more are the chances of staying free of diseases. And even ten minutes of walking every day is effective in lowering the blood pressure. It’s a great way to treat hypertension and also decreases the chance of heart diseases.

Walking increases blood circulation, reduces cholesterol and by maintaining a proper heart rate, it improves the overall health of the heart.

Lowers Risk of Diabetestreatment of diabetes by walking

Walking daily is also beneficial for those having a sweet tooth. Walking increases the activity of insulin and thus, can aid in the treatment of diabetes. It also helps in effective utilization of insulin by your muscles and keeps the blood sugar levelled.

And by minimizing stress levels, walking also reduces cravings for chocolate.

Reduces Stress

When the workload is increasing, and you aren’t able to concentrate, you need a walk. Distraction is the best way to clear your mind, and a brisk 10-minute walk can lower stress levels.

Find yourself a garden or park and do nothing except walking. Just look through the surrounding and enjoy a few moments away from stress.

Boosts Immune System

walking decreases the chance of heart diseasesNot only is walking beneficial for critical diseases but also controls those related to immunity. By making the immune system strong, walking keeps common problems like cold, cough and flu away.

The body takes its own sweet time but walking regularly for 15-20 minutes daily, lowers the chances of getting sick by about 40%.

Strengthens Memory

Walking also gives a boost to your brain. Our mental ability decreases as we age. Taking short walks daily, however, not only slows the decline but also boosts our memory power. Only 30 minutes daily can keep your memory evergreen for long.

Aids in making Balancewalk and balance

Weak muscles and balance loss is another problem we face as we grow. But regular walks can help strengthen the muscles of your lower body and thus, keep you upright. Walk up and down the stairs and go hiking while you still can.

Now that you know why walking is good for you, when will you start. Don’t plan, just do it.

5 Top Tips for Building Muscles

Building muscles and getting the body in shape can be hard but not impossible. We all know that to build muscle you need to store energy but to lose body fat, you have to lose energy.

So, what is the best way to build muscle and lose fat at the same time?
You need a plan. A plan that maintains the balance between the physical activity and the diet is the need of the hour.

And you also need a balance between activities like lifting heavy weights and cardiovascular exercises.

So, here are few tips to gain muscle and also lose fat –

Set a Goal

The first step to getting your body in shape and achieve the fitness and power you desire is to make a target. I know you want to lose weight but how much?

You can never achieve a target if it’s not clear. Not only hard work, but it also needs determination and self-control, a lot.

If you aren’t serious and don’t set a goal, you won’t have a reason to get started with your plan. But be realistic and remember that you can’t achieve all in a week.

Eat Enough

One of the mistakes many people make is to cut down their dietary requirements and not to eat enough. Well, am not saying to eat whatever you like but you need a diet to follow, to maintain the ideal body weight.

dietary requirements for building musclesYes, you need protein but use the supplements in limits. A little carbohydrate is good, by the way. Too much of it, however, results in the fat build-up.

So, get prepared to consume veggies, fruits, eggs, and beans at a regular interval of, say, three hours.

Don’t eat a lot at once. Eat only that much calorie which you can shed.

Do Cardio

Apart from a diet plan, you also need an exercise plan. And cardiovascular exercises are a great way to burn those calories consumed above. Start with 15-20 minutes of running or biking every day. Then, you can go swimming or even dance.

cardiovascular exercises for building musclesYou can increase the duration to 30-45 minutes but don’t attempt them all in a day. You will risk having a breakdown and also, won’t be able to do sufficient strength training.

Weight Traininglift weights to gain muscles

While cardio increases the metabolism rate, you also need to lift weights to gain muscles. But don’t attempt it every day. Do cardio and weight training on alternate days, thus, giving your body a chance to recover.

Again, don’t stress on a single exercise there. Get yourself prepared for a combination of squat, pull-up, deadlift and others.

And while you are at it, take precautions while lifting weights. You don’t want to injure yourself trying to lift the heaviest one available.

Drink Plenty of Watergain muscle by drinking water

Last but not the least, have a gallon of water every day. You can leave without food for days, but not without water. The body uses it for many processes, and it also assists in the fat loss and prevents dehydration.

Now that you know how to gain muscle and lose fat get started with your schedule. However, if you want you can have a cheat day for some extra calories.

But, do cheat only if you are determined to be on the program from the next day again.