How Only 15 Minutes of Walking Can Change Everything!!!


The most common and ordinary thing that a human being can do is walking. Unless we are somehow physically impaired, we humans, take this for granted. We are here today to talk about a French study which suggests that we should pay more attention to the benefits that walking has to offer. This is very true, especially as we age.


The Benefits of Walking

  • The study which was conducted showed that over the course of the 12 years, walking had a tremendous effect on adults over 65.
  • The rate of mortality was reduced by 22% in 12 years due to 15 minutes of walking a day.
  • What is more, the percent was even higher with longer walks and more frequent walks.
  • The lead researcher claimed that age was not an excuse to not do any exercise.
  • It is actually proven that regular physical activity has a great effect on overall health.
  • It is even more than any other medical treatment.
  • However, less than half of the older adults achieve the recommended minimum of 150 minutes moderate immensity or 75 minutes vigorous intensity exercise each week.
  • All of this should not come as a surprise because this is very basic to us.
  • Walking has been studied a lot for its effects on a lot of human conditions.
  • A lot of people do not consider walking an aerobic exercise. That is why they ignore it and its benefits.

Aerobic Exercise

  • Anaerobic exercise is actually an exercise which stimulates the heart and the respiratory rates to pump additional oxygen to muscles.
  • Even a small stroll can achieve this. Thus, the faster you walk, the more aerobic is the activity.
  • Therefore, increased cardiovascular, respiratory, and circulatory operations mean that nutrients will go where they must, to support the exercise.
  • Energy, on the other hand, is used, rather than stored, and your organs, muscles, and bones are strengthened. Our bodies are actually meant for movement.
  • What this means is that a sedentary lifestyle is without a doubt a cause of illness.
  • The routine low levels of physical activity caused an increase in what is called ‘sedentary death syndrome.’
  • This is actually a very real condition. It has been deemed ‘a major public health burden due to its causing multiple chronic diseases and millions of premature deaths each year.’
  • Moreover, if you do not use it, you will lose it. This refers to everything, stemming from muscle strength to cognition.

All Walks of Life

  • A study which was conducted in 2016, found out that if we increase the amount of walking for obese children to 45 minutes a day, 5 days a week, their lung capacity will be increased in just 6 weeks.
  • Also, interval training is not only for high-impact aerobic exercise.
  • You will improve your fitness level more effectively if you walk fast interspersed with a slow walk more than if you do it at a continual pace.
  • Moreover, if you walk outside it will be better.
  • This is because it will have a supportive effect on your mental health as well. If you stay away from electronics and other distractions, natural surroundings can decrease stress, and lower feelings of depression.
  • Also, sunshine will nourish you with vitamin D. Vitamin D deficiency is becoming the most epidemic one in the industrial world.
  • Also, walking indoors can be quite as good, too.
  • A study at Stanford University has found out that if you walk on a treadmill while facing a blank wall it can be as creative as being outside.
  • This means that it does not matter whether you are indoors or outdoors.
  • Walking is definitely beneficial and it is better than sitting all the time.

Like a Walk in the Park

  • Naturally, when something hurts us, we do not want to touch it.
  • Therefore, regular exercise improves mobility and it reduces the risk of injury.
  • Actually, any type of exercise, including walking, will strengthen our bones and connective tissues.
  • This will, in turn, increase blood and nutrient supplies.
  • In this case, the Arthritis Foundation recommends walking for these reasons.
  • Because, if you do not walk, your joints will be deprived of life-giving fluid. Thus, this will speed up the deterioration.
  • This is why the American Heart Association advocates walking.
  • It can lower the risk of high cholesterol, hypertension, stroke, and diabetes.
  • Also, they recommend 30 minutes of physical activity a day minimum, to a total of at least 150 minutes of moderate, or 75 minutes of vigorous activity a week.
  • This way the protective effects of the exercise will be realized. The exercise does not have to be all at once.
  • For example, walking, the most basic one can be consisted out of two 15-minute walks, instead of a whole one of 30 minutes.
  • You can just start slowly until you build up your endurance.
  • Also, walking helps immensely if you have trouble sleeping, too.
  • There was a study that discovered that if you do some moderate-intensity aerobic exercise like walking, this will reduce the time it takes you to fall asleep.
  • It will also increase the length of sleep of people who have been suffering from insomnia.
  • This is a very impressive result, especially after one walk only.

The Obvious

  • An analysis from 7 countries with an average duration of 11 years found out that walking decreased the incidence of cardiovascular events.
  • It did so by 31% and it decreased mortality risk by 32%.
  • If you walk just as little as 5.5 miles a week at 2mph it will protect you from a lot of serious diseases.
  • As you can clearly see walking is very beneficial and everyone can do it.
  • Not everyone can exercise in a gym, or run, or go up a flight of stairs.
  • Yet, we can all walk. And, because it does offer a lot of benefits, just find a decent pair of shoes, or a partner if you want to.
  • Then, start walking 15 minutes a day, it will change your life.