According to research, taking a little walk around your house or office every half-hour can benefit your overall health.
Most of our occupations nowadays need us to spend extended periods of time in front of our desktop or laptop screens. Research demonstrates the advantages of frequent, brief walks. We consulted eminent medical authorities to discover more about these health advantages because of this. These are the health advantages of walking every half-hour, according to research and medical professionals.
1. Lessening of illness risk
Research has shown that your chance of dying too soon is reduced by up to 11% for every 2,000 steps you take. “By developing a routine, such as going for a 5-minute walk every 30 minutes, you are progressively assisting yourself in reaching the ideal number of 10,000 daily steps. Your speed is, nevertheless, a crucial issue to take into account here. According to Nyela Kapadia, a fitness trainer and co-founder of Intermittent Fasting and Mindful Living, people who walk quicker throughout the day had a decreased chance of dementia, cancer, and cardiovascular disease than those who walk slowly.
2. Obesity management
By enhancing cardiovascular health, a little stroll every 30 minutes can reduce the danger of spending extended periods of time at a desk. “Long periods of inactivity cause your muscles and circulation to slow down, which can cause plaque to build up in your arteries. The supply of oxygen and nutrients to the heart and other organs is increased by taking a brief walk every 30 minutes, which also lowers blood pressure and cholesterol levels, improves insulin sensitivity, and increases daily physical activity. According to Prateek Kumar, a health expert and creator of FitCru, this may result in a healthier weight and overall enhanced cardiovascular health.
3. Enhances attention and mood
One health advantage of taking a little walk every half-hour is that it might help you feel better and be more focused.
Long periods of sitting have been linked to an increased risk of heart disease, high blood pressure, and stroke, according to studies. Every 30 minutes, go for a little stroll to lower your chance of developing these illnesses. Moreover, moving around during the day can aid to enhance blood flow, raise energy levels, and improve mood and concentration. Also, it can aid with posture and lower the chance of getting diseases like deep vein thrombosis and varicose veins. It is crucial to understand that this does not serve as a replacement for consistent exercise, a balanced diet, or other lifestyle modifications.
Yet, it may be a quick and easy approach to increase your daily activity and boost your health in general, according to Dr Rohini Patil, a nutritionist and the CEO of Nutracy Living.
4. Controlling blood glucose
Shorter walks have been found to help maintain healthy blood sugar levels. “Muscle contractions during exercise assist the body’s cells in absorbing more glucose from the bloodstream and using it as fuel for the exercise, which aids in managing your blood sugar levels. Walking after meals dramatically lowers blood sugar levels, according to several studies, says Shikha Gupta, a hormone specialist, nutritionist, and health coach.
“Little walks at regular intervals make our muscles better at controlling blood sugar levels. Nutritionist Lovneet Bhullar Batra says improved muscle glucose uptake reduces the incidence of type 2 diabetes and results in increased energy and less tiredness.
5. Controlling blood pressure
Research has shown that taking a short walk can also assist decrease blood pressure by 4 to 5 points. This may be because sitting for long periods of time inhibits blood flow to the legs.
Long periods of time spent at a desk are a common part of modern jobs, which is unhealthy. There are several health advantages to taking a five-minute walk every half-hour, including controlling blood pressure and blood sugar levels. The recommended amount of exercise each day is not one hour.