Sedentary lifestyles and physical inactivity lead to serious health problems. However, you can’t find an excuse for not having at least 15 minutes of daily walking to exercise your body. A simple way of walking is recommended that provides surprising effects for your health and body. That is, you only need 15 minutes a day to support your overall health.

Researchers at the Saint-Etienne University Hospital of the University of Lyon, in France, have confirmed the effectiveness of this exercise. One of these studies was published in the British Journal of Sports Medicine . They were participants over 60 years of age.

They had to exercise 15 minutes a day, and this reduced their risk of death by 22%, compared to participants who did not exercise at all. The results of the study held that a daily 15-minute walk would help you live longer.

15 minutes of daily walking can improve the body

The results of these studies were widely reported by the media. Because of all this, doctors say that you should get at least 150 minutes of moderate physical activity a week.

The benefits of walking as a low-impact exercise are numerous, including:

A daily walk, prevents diabetes

Walking after every meal can help lower blood sugar and reduce the risk of type 2 diabetes. This is especially the case for people who consider themselves pre-diabetic.

Supports heart health

Walking for 15 minutes a day can reduce your risk of heart attack and stroke by eight percent, according to research from the University of Leceister . Walking for 40 minutes can lower your risk of cardiovascular disease by up to 18 to 20 percent.

Weightloss

Do you want to lose belly fat ? Just 15 minutes a day can help reduce your waistline and burn calories. Walking helps reduce visceral fat, the deep belly fat in your body.

Increase vitamin D levels

Not getting enough vitamin D in the winter months can lead to bone pain and tenderness. This, along with muscle weakness, is most often associated with vitamin D deficiency, but experts have suggested that low levels of vitamin D can also increase your risk of high blood pressure, diabetes, and cancer. A daily 15 to 30 minute walk in the sun may increase your vitamin D levels and reduce the risk of these chronic diseases, as well as improve bone density and help keep your joints mobile.

Alleviate the pain

Walking works by stimulating the brain to release serotonin and endorphins, neurotransmitter chemicals that make you feel better physically and mentally. Walking also blocks pain through distraction. This is known as the pain gate control theory: When you work the large muscle groups in the trunk and legs – the muscles with correspondingly large nerves – the signals fired to the brain literally overload the pain messages coming from the smallest nerves.

Start slow and easy and gradually build speed and distance.

Helps prevent colon cancer, breast cancer, and lung cancer

Regular exercise can reduce the risk of colon cancer by 25%, a detailed analysis revealed. Even walking, even 15 minutes a day, reduces the probability of developing one of the most common cancers, such as colon cancer, according to a review of 52 studies from the last 25 years.

Improve memory

People who walk have a larger hippocampus , the area of ​​the brain responsible for memory and learning. Studies show that a daily walk can help improve spatial memory, as well as a lower risk of dementia.

Increase energy

If you feel your energy going down in the afternoon, you may want to move. Researchers at the University of Georgia found that people who walked for just 15 minutes a day felt more energetic and less fatigued. Walking increases blood flow, which in turn increases the body’s ability to create energy.

Improves mood

Studies have found that taking a moderate 15-minute walk can instantly improve your mood. Even if it is just a brisk walk, it helps release endorphins that trigger a positive feeling in the body.

So, give it a try and the effects will be seen very soon.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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