Walking helps protect joints, including knees and hips. Walking is also beneficial to patients with arthritis; B. It relieves pain.
Strengthens immune function
Walking can reduce the risk of cold or flu. Those who walked for 30 to 45 minutes a day at a moderate pace experienced a 43% reduction in sick leave and overall upper respiratory infections. When they are sick, their symptoms will also be reduced. This was compared with sedentary adults in the study. Try taking a daily walk to experience these benefits. If you live in a cold climate, you can try walking on a treadmill or in a shopping mall.
Boost your energy
Walking when tired can boost energy more effectively than drinking a cup of coffee.
Improve your mood
What are advantages and disadvantages of walking? Walking can improve your mental health. Research credible sources show that it can help reduce anxiety, depression and negative emotions. It can also increase self-esteem and reduce symptoms of social withdrawal. To experience these benefits, do 30 minutes of brisk walking or other moderate-intensity exercise three days a week. You can also divide it into three 10-minute walks.
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Disadvantages of walking
Low intensity, limited results
The low intensity exercise provided by walking will not increase your heart rate or consume as much energy as high intensity exercise. To improve cardiovascular health, you need to exercise at an intensity that increases your heart rate and allows you to breathe faster than usual. Walking at a speed of 3 to 6.4 miles per hour can provide moderate-intensity exercise, but not high-intensity exercise.
Duration and Intensity
In order to meet the minimum exercise requirements recommended by the Centers for Disease Control and Prevention, you must do at least 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise each week. Through weight training, you can reach the sum of these exercises faster. You can meet the CDC’s minimum training requirements through high-intensity training for 5 days and 15 minutes a week. If you walk at a moderate intensity, you must exercise at least 5 days a week for 30 minutes each time.
Lower calorie consumption
Walking will not burn as many calories as high-intensity exercise. According to a Harvard Health publication, a 155-pound person can burn approximately 298 calories by walking fast at 3.5 mph for an hour. If your goal is to lose weight, losing 1 to 2 pounds per week is a realistic and satisfying rate of weight loss. You have to triple the walking time to achieve this goal.
What are advantages and disadvantages of walking? Walking is a low-stress form of exercise. Compared with high-stress exercises such as jogging, it is less effective in building stronger bones.
Low risk, not risk-free
What are advantages and disadvantages of walking? Walking long distances on concrete or asphalt roads can cause injuries to the edges of your calves, which can injure your calves. Wearing worn, uncomfortable or unfit shoes can also cause shin edge, foot pain and blisters. If you do walk, follow safety precautions, because walking every day is not without risks.