10 Surprising Benefits Of: A 10 Minute Walk

by Christa Avampato on 31 March 2014 0 comments

A lack of time is the most common excuse people give when asked why they don't exercise. Here's the truth — we don't need a lot of time to exercise. All we need is 10 minutes and the will to be healthier. Walking is the perfect way to get started. Here's a list of ten reasons why walking is our best partner for overall good health. (See also: 15 Ways to Exercise in 5 Minutes)

1. It Promotes Heart Health

Walking has tremendous benefits for the heart: it drops blood pressure, regulates blood sugar, and lowers cholesterol, which are all risk factors of heart disease.

2. It Improves Brain Function

Ever notice how walking clears the mind? It's more than just a figure of speech. Walking might not raise your IQ, but it does help to improve concentration, focus, and attention span. Exercise increases the level of BDNF, brain-derived neurotrophic factor. BDNF has been shown to preserve the health of existing neurons and create new ones.

3. It Eases Depression

The best way to turn a frown upside down is to hit the streets with our feet. Exercise in general, and walking in particular, releases endorphins, "feel-good" chemicals, in the brain. (See also: Scientifically Proven Ways to Be Happier)

4. It Improves Bone Health

One of the best ways to improve bone health is to do weight-bearing exercises such as walking. Weight-bearing exercise is any exercise that requires the body to work against gravity. (See also: How to Get Stronger Bones Without Eating Dairy)

5. It Burns Calories

It's no secret that all exercise burns calories. What's surprising is how many calories we burn just by walking briskly for 10 minutes. On average, we burn about 50 calories for every 10 minutes of brisk walking (depending on your weight).

6. It Helps You Breath Easier

When we exercise, our bodies need more oxygen. This means our lungs have to work harder to deepen and quicken the breath. The more we require of our muscles, the stronger they get. This is also true for the lungs. With regular walking, we increase our lung capacity, and that makes for easier breathing.

7. It Increases Mindfulness

Walking helps clear the mind. It also helps to increase our awareness. When we step outside, we activate all of our senses. We feel the sun and breeze on our faces. We notice scents. We constantly change the scenery in our field of vision as we walk. Rather than letting the world pass us by, we can take time on a walk to be present and notice our environment. This practice will enrich all of our moments, even after the walk is over.

8. It Reduces Stress

As mentioned above, walking increases endorphin levels in the brain and gives us the ability to take fuller breaths. These two benefits also help us to rid the mind and body of stress. Exercise of any kind drops our level of cortisol, also known as the stress hormone. (See also: Easy Ways to Banish Stress)

9. It Improves Gait and Balance

We master what we practice. If we practice walking, we strengthen our legs and feet. Strong legs and feet make up the physical foundation of improved gait and balance. The better our gait and balance, the less likely we are to fall and the more likely we are to keep moving. When it comes to physical health, we're part of a use-it-or-lose-it game. Walking regularly puts the odds of winning this game in our favor.

10. It Reduces Pain

A lot of our physical aches and pains come from underuse, not overuse. When muscles, ligament, tendons, and fascia aren't used, they get tight. The less they're used, the tighter they get and that tightness causes a lot of pain, particularly in the lower back and joints. Walking is a gentle way to get moving and keep moving so our bodies stay limber, flexible, and pain free.

Now that you know the benefits of even a short walk, celebrate National Walking Day on April 2, 2014. A program of the American Heart Association Day, National Walking Day is a day when all Americans are encouraged to set aside 30 minutes to get up, get out, and get moving. Grab a friend, family member, or your dog and hit the road. It does a body, mind, and spirit good!

How much do you walk everyday?

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