From the 12.3.30 workout, from the favorite exercise of TikTok girls to complex exercises that synchronize the menstrual cycle. There will be competition for fashionable fitness programs in the coming new year.
But experts say, don’t forget the basics, like a good, old-fashioned walk around the block.
Walking is one of the easiest, cheapest and most effective types of physical activity people can do, Mayo Clinic cardiologist Francisco Lpez-Jimnez told Vogue.com.
Best of all, you don’t need to make a TikTok video to teach you how to do decent shoes.
The benefits of a morning walk
According to Vogue.com, one of the most Googled questions ever is, “What happens when I walk every morning?”
Good things, say those in the know.
Walking every morning reduces the risk of heart disease, lowers blood pressure and LDL cholesterol (bad cholesterol) and strengthens the heart, Cleveland Clinic family medicine specialist Dalia McCoy said. Walking helps the heart work more efficiently. As your fitness improves, your heart will become more efficient with each pump you perform in that exercise.
Other benefits, McCoy told the reporter, include reducing stress, helping with weight loss and boosting the immune system without putting too much strain on your joints, since walking is called low-impact exercise. And then there are even bigger benefits, like reducing the risk of cancer.
Several studies show that between two and five to five hours of moderate-intensity exercise per week, such as walking, can help reduce the risk of certain cancers, including colon, breast, endometrial, kidney, liver, multiple myeloma, and non-Hodgkins lymphoma,” McCoy said.
The best times for a walk
Another popular question is, “When is the best time to go for a walk?”
There really isn’t an ideal time, McCoy said, but the doctor preferred the evening because exercise can improve sleep quality.
If we can choose, sunrise and sunset have some additional benefits, biologist and scientist Tamara Pazos explained.
This is in line with circadian rhythms in other body organs. Our whole body works in a rhythmic way according to our routine, keeping us active during the day and relaxing allowing for a good night’s rest,” said Pazos.
Walking improves your mental health
The negative mental and physical effects experienced by white-collar workers have been widely documented. A brisk walk at any time of day can be a great boost, starting with getting the endorphins going.
Walking can help because it increases your heart rate, lowers your stress level and reduces your chances of developing other conditions, such as stroke, broken heart syndrome or cardiomyopathy, McCoy said.
How many steps are enough?
Everyone wants to know how many steps they should take each day. Well, it depends on the person, doctors say.
If you’re 25 to 30 years old, walking 6,000 steps a day is probably too little, while for an 85-year-old, walking 5,000 steps is fantastic, Lpez-Jimnez said. The most important thing is to make walking a part of your daily routine. Take the stairs, walk the dog or park your car away from the store entrance.”
You only need 15-20 minutes a day.
Can going for a walk help blood sugar?
“Blood sugar levels fluctuate throughout the day from high to low as our body tries to control the amount of insulin we need. Our goal is to try to keep those blood sugar levels constant, which can help us avoid thirst and fatigue after eating,” McCoy said.
One way to do it? A short walk after eating.
Even people with diabetes may find that their blood sugar levels are more stable,” McCoy noted.
As sugar circulates through the blood, it is transported to the cells to be used as energy. If the cells don’t require energy, this sugar can remain circulating in the blood,” Pazos said. “However, during the walk, we create a need for energy that takes this sugar into the cells.
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