Is a morning walk good for diabetics
20 reasons why walking is healthy
It is the easiest and most relaxed way to move: the walk. Going for a walk has many benefits for the body and mind. And can be practiced at any time of the year. Did you know that walking every day reduces the risk of 24 diseases? And there are many more reasons to go for a walk.
Going for a walk - there's more to it than we think
Do you remember the last time you went for a walk? To go for a walk? Yes, that's usually what old people do, possibly mothers with their children and dog owners with their four-legged friends. Going for a walk just doesn't fit into our time anymore. Today we all want to be as productive as possible and not let a minute of the day go by unused.
But there is more to going for a walk than you might think. The leisurely stroll is not only a welcome change, it also has health effects. Science also proves the positive effects of going for a walk. If you want to go for light exercise instead of jogging, walking or swimming, regular walks are the ideal way to keep your body fit and healthy.
Because in order to stay physically fit, it is not necessary to practice a sport that pushes us to our physical limits. It is much more important to move at all. Because exercise, and thus also going for a walk, is known to keep you fit and healthy.
Walking is by far the easiest, cheapest and most flexible form of exercise that you can imagine. You don't need expensive equipment to do this. Nor do you have to stick to a specific schedule. You can go any time of the day or night if you want. All you have to do is dress according to the weather and lace up your most comfortable shoes and you're good to go.
Difference between a walk and a hike
The difference between going for a walk and hiking is not that great, by the way. The longer you walk and the faster you walk, the more likely the walk will evidently become a hike. Sports medicine circles believe that every walk is a hike if you move at five to six kilometers per hour.
That is why walking is healthy
There are many reasons why it is so healthy to take regular walks. It not only lifts your mood and concentration, but is also preventive against many diseases.
You don't have to be a great athlete to get enough exercise. Going for a walk every day, ideally in nature, also contributes enormously to maintaining your health. And these are the reasons for this.
1 Going for a walk helps counteract vitamin D deficiency
Most of our lives nowadays take place in closed, air-conditioned rooms. Therefore, you should take every opportunity to take a walk in the fresh air. A walk in the fresh air will help you soak up sunlight, which will stimulate vitamin D production. Because D vitamins are required for the metabolism, the immune system and the formation of bones.
2 A relaxed walk
A walk in the country or in the fresh air is relaxing and even promotes your creativity. This is confirmed by scientists from the University of Essex in Colchester. Walking relaxes muscles and nerves. You calm down, blood pressure and stress levels drop.
3 Going for a walk helps relieve depression
Accordingly, the entire psyche should also be positively influenced and even depression should not give a chance in life. According to a study by the Robert Koch Institute: "Physical training can be as effective in treating depression as drug therapy". Taking walks or hikes regularly has a significant impact on our level of mental wellbeing and satisfaction.
4 Going for a walk puts you in a good mood
Relaxing and calming down will also put you in a better mood. In this way you can prevent depression and stress-related burn-out.
5 Strengthen your circulation with a walk
Your circulation is stimulated and promoted by movement. Going for a walk strengthens your circulation and your immune system. At the same time, blood vessels are strengthened and the heart is trained. Which makes it more efficient and increases your endurance. In addition, you lower your risk of high blood pressure and a heart attack.
6 Going for a walk helps if you are overweight
Sedentary lifestyle is a common reason for being overweight. By walking around outdoors, you stimulate the burning of excess energy. Your digestion will also be stimulated and metabolic diseases prevented.
7 A walk helps relieve tension
Pain in the shoulder area, tight muscles in the back. The only thing that helps here is movement. A walk relieves tension and stimulates blood circulation.
8 walks for bones and joints
Regular walks strengthen your body and make it and your joints more and more resilient. For example, people with knee arthritis reported that they felt less pain after hiking no more than three hours a week. They had also regained a good part of their original mobility.
9 Going for a walk reduces the risk of falling
The risk of falling increases with increasing age, which can be minimized by taking regular walks.
When walking, all muscles of the musculoskeletal system are used and stressed equally. This of course reduces back problems and helps against muscle loss, especially in old age. Your body is stabilized, the risk of falling is reduced and a safe step is supported.
10 A walk increases concentration
We need regular breaks in order to concentrate on something. A walk is the perfect way to clear your head. After a walk you will be able to work again strengthened and concentrated.
11 A walk is the best problem solver
“As soon as my legs move, my thoughts begin to flow.” The American writer Henry David Thoreau recognized this as early as the 19th century, and it is still true: when we go for a walk we find solutions to problems that we previously thought about Broke your head at your desk for days.
12 Walks keep your memory good
Oxygen improves the blood flow and thus the activity of our brain. Fresh air and exercise promote mental fitness. This makes it easier for you to find solutions. You understand complex relationships straight away and you will remember a lot more easily in a short time.
13 A walk ensures a good night's sleep
Those who take a brisk walk during the day sleep better - according to scientists at Oregon State University. Regular walks can be an alternative to pharmaceutical sleeping pills.
14 The immune system improves by going for a walk
Studies show that the immune system's defense cells are more common in active people. This means a higher chance for the body to successfully fight pathogens such as Corona.
15 walks can prevent and alleviate dementia
Elderly patients who started walking regularly could slow the progression of their incipient dementia by 50 percent. Just 8 kilometers a week is enough for this effect. A team from the University of Pittsburgh in Pennsylvania found in a study that people who were already showing the first signs of dementia did not only slow down memory loss by taking regular walks. The speed at which the brain mass decreased could also be reduced through regular exercise.
16 walks relieve diabetes
A study of patients with diabetes found that regular walks (combined with other lifestyle changes) could slow the progression of diabetes in 60 percent of participants.
17 walks help against chocolate cravings
When you go for a walk, you will lose your cravings for chocolate or sweets. The reason for the sudden cravings is usually a lack of the happiness hormone serotonin - a twenty-minute walk in the sun stimulates the happiness hormone production again and lets the cravings evaporate.
18 Fresh air ensures a beautiful complexion
A walk in the fresh air not only ensures that you get color on your face, but also provides the skin with oxygen and stimulates blood circulation. As with a wrinkle injection in Frankfurt, where the wrinkles disappear after the treatment, a walk also ensures that the skin looks fresh and healthy.
19 walks will extend your life
All these positive properties of hiking and walking naturally also have an impact on life expectancy. Because those who do not suffer from diabetes, high blood pressure or osteoporosis and also not from cancer have a significantly better chance of becoming stone old than someone who is struggling with one or even more of these problems.
A Harvard University study followed the college's graduates over a total of 12 years. It showed that those people who regularly went for walks or hikes could expect a 23 percent lower mortality rate than the study participants who did not care too much about walks.
20 Discover new things while going for a walk
Walking in unfamiliar places can be a great experience. It doesn't matter whether you drive into the forest or to another part of the city. Just always look for a new route to walk and specific paths that you do not yet know. This not only promotes your spirit of discovery, but also keeps you mentally fit. Perhaps you will discover a beautiful clearing, a dreamy place by the river or a nice café. The discovery gives you an additional reward effect for your walk. Getting to know new things will definitely broaden your horizons and you can share them with friends and family.
Tips for walking
Integrate the walk firmly into your everyday life. If you don't want to go for a walk alone, arrange to meet friends or family for a walk.
Those who find it difficult to walk for a long time in old age can still set off with the right preparation, and not just in sunshine. For bad weather there is only the well-known bad clothing. So adapt your clothes to the weather conditions.
If you have the option, take a walk through parks, forests, or meadows instead of walking along the road. In the green it is not only beautiful, but the positive effect is even greater because the air there is cleaner. When selecting the route, make sure that the route has little to no bumps in order to avoid falls. So that you can feel safe, you should have a mobile emergency call with you. You can use this to request help yourself at any time.
It is ideal if you exercise for at least an hour every day. Integrate the walk firmly into your everyday life. After a while, you won't find it difficult to get yourself up to it. On the contrary: you will miss it if you don't go outside for a day.
If you are concerned that the walk might get boring, just bring headphones with you and listen to music, a podcast or an audiobook.
Make sure you have well-fitting shoes. Start slowly and gradually increase your walks. Put sunscreen on when the sun is shining. It is best to put on a hat as sun protection. If the weather is unstable, take an umbrella with you on your walk.
To enjoy the walk, take a break every now and then. Find a nice spot on a bench and watch the people and their surroundings or just listen to nature.
Staying healthy while going for a walk
If you still haven't got the motivation to walk here, you can team up with other people. Going for a walk together is more entertaining, saves you boredom and is so healthy for all parties. Pick up relatives, meet up with friends or take your grandchildren with you.
If your grandchildren come for a walk, you can plan a variety of destinations or stopovers. That motivates to go out into the fresh air. An ice cream parlor, an animal park or a picnic as a destination loosen up a walk.
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