‏The benefits of walking

The benefits of walking an hour a day The benefits of physical activity depend on three factors, namely:the intensity of exercise, its duration, and the number of times it is repeated. Walking is a low intensity exercise compared to other 

exercises such as running, so it is recommended to walk for long periods, or combine it with running to get the benefit 1] A study on the elderly published in the journal Preventive Medicine in 2008 indicated that walking regularly for an hour or more reduced the mortality rate among the elderly.[2] General benefits of walking Some other benefits of walking, 

according to scientific studies:Type 2 diabetes risk:Walking speed is associated with a lower risk of type 2 diabetes, regardless of the number of hours it takes, and aerobic exercise and gymnastics are associated with a significant decrease in the risk of type 2 diabetes. In addition, a preliminary study conducted on women indicated And it was published in the journal JAMA that the level of physical activity, including physical activity of 

moderate intensity and duration, is associated with a significant reduction in 

the risk of developing type 2 diabetes. [3] Reducing blood sugar levels:a small study indicated A study published in Diabetes care in 2016, and conducted on a group of people with diabetes, overweight, and those with a sedentary lifestyle, to walking for a period of 3 minutes of low-intensity walking, or simple resistance exercises every 30 minutes helped reduce sugar levels, And insulin in the blood in people 

with diabetes.[4] Reducing joint pain:People with arthritis are advised to engage in low-intensity exercise such as walking to help improve health without 

exacerbating pain,[5] and a study published in Annals of internal medicine indicated that walking and other Fitness improvement programs can help relieve joint pain, and relieve the exacerbation of arthritis-related symptoms in patients with 

osteoarthritis of the knee,[6] and walking may also contribute to weight loss, and build muscle, which helps relieve stress on the joints. Increasing strength, and thus relieving knee pain, and in general, people with joint problems are advised to consult a doctor before starting any kind of sport. Medicine & Science in Sports & Exercise indicated that moderate intensity exercise for 45 minutes, or brisk walking for 60 minutes 5 times a week, increased levels of immunoglobulin in the blood by 20%, in addition to a significant decrease in the 

numbers of cells [8] Promote bone health:A study published in the Journal of bone and mineral metabolism in 2004 indicated that moderate-intensity walking in the open air at least one hour four days a week for a year had a positive effect on mineral density. Back pain relief:A systematic review of several studies published in the European Spine Journal in 2010 indicated that moderate walking may help relieve back pain, but no There is sufficient evidence to prove this effectiveness, and there is a need to conduct more studies to clarify the extent 

of the impact of walking on back pain,[10] Improving sleep:A study published in BMJ Open in 2016 indicated that walking can improve sleep. Study participants walking 10,000 steps daily for 4 weeks improved sleep quality indicators, Increasing the number of hours of sleep, and decreasing sleep latency, which is the length of time required to transition from the waking 

stage to sleep.[12]

The benefits of walking for the heart Promote heart health:Walking can be considered a useful option to reduce the risk of coronary heart disease in adults, as a comprehensive analysis of 11 studies published in the European journal of epidemiology in 2009 indicated that walking approximately 30 minutes per day for 5 Days per week is associated with a 19% reduced risk of coronary heart disease, and the risk of developing these diseases decreases with increased walking time. A distance of 3 kilometers per day, in addition to the usual daily walking for 24 weeks, can lower systolic blood pressure in postmenopausal women with high blood pressure. The results showed that walking for a long period of approximately 30 minutes per day, or at short intervals of 10 minutes 3 times per day, significantly improved the maximum oxygen capacity (VO2max), but walking for long periods was more effective in reducing Body fat percentage, stress, anxiety, overall mood disturbance, and increased body activity. [15] Reducing 

symptoms of depression:Physical activity in general helps relieve symptoms of depression, and a systematic review published in the Journal of Mental health and physical activity in 2012 indicated that Walking has a significant effect on depressive symptoms, but more studies are needed to clarify the duration and intensity of walking, effective and positively affecting depression symptoms.

[16] Benefits of walking to reduce weight 

Regular brisk walking can contribute to maintaining a healthy weight,[17] Weight 

loss occurs when you burn more calories than you consume.

It is worth noting that people who are more physically active, their bodies burn more calories, so increasing exercise by walking for long periods can help burn 

more calories,[18] a study published in The Journal of Strength indicated & Conditioning Research in 2010, indicated that walking is an excellent physical activity to increase calorie burning for people with overweight who are able to walk. Benefits of walking for the menstrual cycle Experts indicate that aerobic exercise is one of the best exercises to relieve menstrual pain, and it is exercises that raise the heart rate, such as:brisk walking, and these exercises must be practiced for 30 minutes, at least three 

times a week, [20] A study published in 

the Iranian Journal of Nursing and Midwifery Research in 2013 indicated the effectiveness of aerobic exercise in relieving symptoms of premenstrual syndrome. It also showed that walking and swimming were among the best physical activities in relieving 

 [21] The benefits of walking for the skin Exercise in general helps to increase blood flow to all parts of the body, which helps to nourish skin cells and maintain their vitality, as blood transports oxygen and nutrients to cells, including skin cells, and also transports waste, including To get rid of free radicals, studies have shown that exercise can help relieve stress, so it can help improve skin problems that are exacerbated by stress and stress, such as:acne Youth, eczema, and it should be noted the need to use sunscreen in the event of outdoor exercise and exposure to 

the sun at peak times.[22] Benefits of brisk walking Walking at a fast pace helps improve physical fitness in general, as moderate intensity activities such as brisk walking help Raising the heart rate, breathing, improving balance and coordination in the movement of the body, and fast walking maintains the health of the heart, lungs, and blood circulation,

[23] and the pace and speed of walking can be determined through the following:

[24] Low intensity walking:the ability to Singing easily, you should try to walk at a faster pace to increase the intensity of walking. Walking of moderate intensity:the ability to speak fairly comfortably, with slight shortness of breath. Walking at high intensity:Difficulty speaking loudly. What is the appropriate time to walk? There are several factors that must be taken into account when starting any sports activity, namely:repetition; i.e. the number of times this activity is practiced per week, and the intensity; That is, the speed at which this activity is practiced, and the time, and it is advised when starting to walk or a new physical activity, to start at a low intensity level, and then gradually and slowly increase over time, as starting to exercise activities quickly and forcefully can cause injuries, and the duration of walking is longer. Among the most important of these factors, it is recommended to walk for 30 to 60 minutes a day, and you can start walking for only five minutes three times a day, which helps to strengthen bones and muscles, and then gradually increase the 

time to reach the final goal.[25] It is worth noting that the US Department of Health and Human Services for the year 2008 advises adults to engage in moderate-intensity aerobic exercise, such as:brisk walking for at least 30 minutes five days a week, or two and a half hours per week, in order to reduce the risk of chronic diseases. These exercises in small periods distributed throughout the day, and get the same health benefits, such as walking 

10 minutes three times a day.[26] Although walking for 30 minutes a day for five days a week can reduce the risk of chronic disease However, it is not enough to lose weight or maintain a healthy weight, as physical activity guidelines recommend 60 minutes of moderate to vigorous activity, most days of the week, in order to avoid weight gain, and it is worth noting that the distance covered during walking It is an important factor in the event of wanting to lose weight.[26] There are other factors that must be 

taken into account when starting to exercise, such as:repetition, as it is possible to walk daily, or to walk at least three to five times a week, and it is possible to start walking for only five minutes , two or three days a week, and the other factor is the intensity of walking, as it is recommended to walk moderately, at a distance of approximately 3 to 5 kilometers per hour, and the heart rate and breathing must be fast, with the possibility of continuing to speak while 

walking. 25] What is the right time to walk There is no reliable scientific evidence to suggest that calories are burned more efficiently at certain times during the day, but time can affect a person’s feeling during exercise, as experts indicated that choosing the right time and commitment It is one of the most important things, and thus exercise becomes a daily habit,[27] so it is recommended to choose the right time for each person, because the benefits of physical activity and walking depend on the extent of regularity and 

continued practice,[28] However, some studies have examined the benefits Walking at specific times, which we will explain below:For more information about walking time and its effect on weight, you can read the article The Best Time to Walk to Burn Fat. Is walking in the morning good for health A study published in the Journal of Medicine & Science in Sports & Exercise in 2012 indicated a decrease in the degree of attraction and neural response to food images in women of healthy weight.

And obese women after practicing 45 minutes of brisk morning walking, and raising the level of physical activity for the rest of the day, [29] However, the negatives of this time may be that some people do not prefer morning exercise, so 

they may not be able to walk regularly as 

a continuous habit in the morning. [30] Is walking after eating good for health A study published in Diabetes Care in 2013 indicated that short, intermittent walking periods after eating are a good way to control food-induced hyperglycemia in elderly people at risk of impaired glucose tolerance. The results also showed a noticeable improvement regularly in blood sugar levels during the day when continuous morning walking, and walking after eating, and walking for 15 minutes three times after eating was more effective than continuous walking for 45 

minutes in the morning or afternoon. [31] A preliminary study, published in the Journal of the American Medical Directors Association in 2009, suggested that postprandial walking may be more effective in reducing the effect of the evening meal on hyperglycemia in people with diabetes. Type 2 diabetes, compared to walking before a meal, or not exercising 

at all. [32] Another study published in The American Journal of Gastroenterology in 2000 indicated that walking after eating may improve gastric emptying in 14% of patients. People with insulin-dependent 

diabetes. [33] For more information on when to walk is the best time to walk to burn fat. Common questions about walking The possibility of walking at home Walking at home is very easy, as it does 

not require any effort,[34] and walking at home and in small spaces can help to stay 

active,[35] and the following points show some tips while exercising Walking in the 

house:[36] Walking in place while watching TV shows. Adding arm exercises when walking in place, as arm exercises while walking can help increase calorie burning by an average of 100 calories, in addition to tightening the arms, and light weight lifting exercises can be practiced that target the muscles of the front arm. To see how many calories can be burned by walking, you can read the article Walking and Calories. Changing the speed, and adding different movements for the legs, as the intensity of walking can be increased by changing the speed to a fast pace for two minutes, and then returning to the usual pace for four minutes. What are the benefits of walking barefoot There are no studies indicating special benefits of walking barefoot, and according to some experts, walking barefoot may contribute to better control of the position of the foot when it hits the ground, improving body balance, strengthening the leg muscles that support the lower back, and reducing exposure To suffer from problems caused by inappropriate shoes, which may cause bunions, and other problems of the toes, and on the other hand, walking barefoot may increase the risk of injuries, especially when walking on an 

inappropriate surface.[37] What are the benefits of walking on sand or gravel. One study, published in The Journal of Physical Therapy Science in 2017, indicated that sand walking, called gait training, for patients with chronic stroke was more effective than walking on a hard surface at improving walking ability. This could be due to the fact that training on sand walking requires the use of more diverse 

muscles than walking on a hard surface,[

38] and although walking on sand is easy on the joints, it is difficult on the Achilles tendon. lles tendon)found in the legs. [39] 

As for walking on gravel, some indicate that it is suitable for relieving pressure on the joints, and despite the fact that the natural roads filled with gravel and dust are uneven, but they give more balance exercises while walking, Asphalt is easier 

on joints than concrete,[40] and in general, it is recommended to consult a doctor if walking causes pain, especially for those who suffer from knee problems.[7] What are the benefits of walking under the sun in general? Exposure to sunlight for short periods, especially in early times Before the peak, it is beneficial in several ways, and the appropriate duration of exposure to the sun depends on skin color, age, health history, diet, and geographic area. 15 minutes to 30 minutes for people with dark skin, as the sun’s ultraviolet rays help the body produce vitamin D, which is an essential element for healthy bones, blood cells, 

and the immune system.[41] Sunscreen, avoiding exposure to the sun in the middle of the day, wearing sun-protective clothing when going out, and wearing sunglasses that filter ultraviolet rays to 

protect against harmful rays.[42] What are the benefits of walking in Ramadan Exercising during Ramadan is a habit It is important to maintain a healthy lifestyle, and one of the light exercises suitable for this month is walking for half an hour a day, and this helps in maintaining a healthy weight and strengthening the 

muscles of the body.[43] For more information, you can read the article on the benefits of walking before breakfast in Ramadan. An overview of walking Walking is an aerobic exercise, which moves large skeletal muscles, giving the body a number of different health benefits, with 

minimal side effects,[44] and these muscles include, the main muscles of the legs, and

The glutes are located in the buttocks, and walking is one of the simplest types of sports, as anyone can walk almost anywhere, in addition to the lack of any equipment, as it is suitable to suffice with the appropriate sports shoes that support the curvature of the feet, and raise the 

heels a little, [45] It is also one of the exercises suitable for beginners, people with overweight, the elderly, or people 

who have not exercised for a long time, [46] and brisk walking is one of the good exercises that can be done indoors, outdoors, or using a treadmill.[24]