How 15 Minutes Of Walking Per Day Can Change Your Body

We are all fully aware of how important is to do our regular exercise and the great impact it has on our mental, physical, and emotional health. No matter of all of these benefits, some days you do not have the time to do your regular workout.

For our luck there has been made some new studies and they have come to a conclusion that walking for even 15 minutes a day can be even more of an exercise than to do a full body workout.

Is Walking a Good Exercise? Here Are the 6 Benefits of Walking Every Day

1. Walking Boosts Your Mood

Have you known that walking can boost your mood in a positive way… you wont even realize it? A 2016 study found that walking for just twelve minutes resulted in an increase in attentiveness and self-confidence.

2. Walking Improves Cognitive Performance

One study has come to a conclusion that there has to be a link between walking (at a preferred speed) and cognitive performance in both children and adults.

3. Walking Lowers Blood Pressure

Studies have presented how moderate intensity walking can help lower the risk of high blood pressure.

4. Walking Can Help Prevent or Control Diabetes

According to the results from the Harvard Nurses’ Health Study, women that have walked at least thirty minutes a day, lowered their risk of diabetes by 30%. Walking has proven to be effective at shrinking dangerous abdominal fat that can cause diabetes.

5. Walking Can Help Reduce Risk of  Cancer

A research study consulted by Cancer Epidemiology, Biomarkers & Prevention has found that women that have been walking at least seven hours per week were 14% less likely to develop breast cancer. Scientists at the University of California, San Francisco and Harvard University, found that men who had prostate cancer and who walked at least three hours a week reduced their chances of a recurrence.

6. Walking Can Help Reduce Pain and Improve Mobility

In an article by the American Heart Association, they explain how walking can significantly improve mobility loss for people with peripheral artery disease (PAD).

How to Make The Most Out of Your Walk: Walking Exercise Tips

  • Swing your arms: bend them at 90 degrees and pump from the shoulders. This allows for a quicker pace and provides a workout for your upper body.
  • Wear comfortable shoes: look for flexible soles and stiff heels, or any cushioned, lightweight, and low-heeled shoes. Try to avoid stiff soled shoes that don’t bend.
  • Make sure your posture is correct: you should look straight ahead with your chin parallel to the ground. Also, keep your shoulders down and back and away from your ears.
  • Picking the right pace: to burn more calories, you should be walking at least 3.5 miles an hour. Tip: take smaller, faster steps to speed up.
  • Try an incline walk: for an even more fat-blasting workout try walking up small hills, up and down stairs, or on a treadmill with the incline up.