7 benefits of 30 Minutes walk daily

Walking is said to be  Man's Best Medicine. Walking is free, easy to perform, requires a little effort, and benefits your physical and mental well-being. Walking for 30 minutes every day can help your body to stay fit and makes you strong. 

Walking at a moderate speed is an exercise that doesn't cause back pain like other high-intensity exercises. So Walking is recommended by Many Medical research centers and foundations. Also, it is a very good activity if you want to feel refreshed and helps you to pacify. You can also take a morning walk under the sun which will help you to get vitamin D or after your dinner at night that will help you get a good sleep. 

Let's learn the 7 benefits of walking that can be gained if you walk daily for 30 minutes.

1. Brain Boosting Effect

A study at the University of Kansas has stated that a low impact aerobic exercise such as walking can reduce the risk of early stages of dementia ( a serious mental problem caused by brain disease or injury, that affects the ability to think, remember and behave normally ) which further prevents the risk of Alzheimer's disease ( a disease that affects the brain and makes some people more and more confused as they get older ). Over 35 million people all around the globe are suffering from Alzheimer's disease, which is estimated to get doubled in the next 20 years as predicted by the scientist. The good news is the people who are more active throughout their lives are less prone to Alzheimer's disease. Due to being physically active, they tend to have more volume in the part of the brain called the Hippocampus ( It has a major role in learning and memory storage ). If this part of the brain is affected or damaged it can influence a person's memories, as well as their ability to form new memories. Hippocampus damage can particularly affect spatial memory, or the ability to remember directions, locations, and orientations. Walking improves your overall well-being by reducing stress and also releases endorphins. In short, walking stimulates the production of chemicals responsible for brain health, survival, the growth of the blood vessels and brain cells.

2. Improves Eyesight

Walking can help to fight against Glaucoma (an eye disease that causes gradual loss of sight ) by relieving eye pressure. Glaucoma develops when too much fluid builds up in the eye increasing the pressure inside, that pressure which in turn affects the optic nerve which results in visual impairment. The Glaucoma Research Foundation recommends walking as one of the best ways to reduce the risk of developing glaucoma and even reduce its symptoms. Walking and doing all the other exercises strengthens and stimulates the visual cortex ( it is the primary cortical region of the brain that receives, integrates, and processes visual information relayed from the retinas ). Walk more to protect your eyes from vision-related problems in future

3. Prevention of Heart Diseases

We are all well aware that running makes our heart stronger, but according to the American Heart Association, walking is no less effective than running when it comes to preventing heart disease and stroke. A minimum of 30 minutes walk daily can help reduce high blood pressure and cholesterol levels in the vessels preventing heart attack and improving blood circulation throughout the body

4. Increases Lungs Capacity

Walking is a low-intensity aerobic exercise, which means it improves oxygen flow in the bloodstream and helps to eliminate toxins and wastes. Walking is beneficial for your lungs, because of better quality and deeper breathing some symptoms related to lungs diseases can show some significant improvement. The stress and medication due to lungs diseases weaken the immune system of those who are suffering from it. So to prevent that a daily walk is recommended.

5. Improved Digestion

Walking For Half an hour daily reduces the risk of colon cancer, and also it is beneficial for the digestion process. It improves bowel movement, so those who suffer from constipation can benefit a lot from walking.

6. Tone up your Muscles

Walking half an hour a day can help you lose weight and the muscles of your body get toned up. In fact a 10,000 steps walk every day is equivalent to a full-blown workout in the gym, especially if you add some uphill walk. Trekking is the best walk exercise if you are aiming for weight loss and muscle toning.

7. Sturdier Bones and Joints

Walking can provide more joint mobility and reduces the risk of a decrease in bone density preventing fractures. The arthritis foundation recommends at least a 30-minute walk daily to reduce pain stiffness and inflammation in joints. Building strong bones helps you to prevent osteoporosis ( a medical condition in which the bones become weak and are easily broken ) and bone loss.