Benefits of Walking: 11 minutes of walking can unlock these 11 benefits | – Times of India

Walking It is probably the easiest and most convenient exercise of all. But our busy schedule may not always allow us to travel long distances. However, when it comes to reaping the health benefits, even 11 minutes walking can do wonders.
Don’t underestimate the power of short walks as even 11 minutes of walking can prevent you from dying prematurely with many types of walking. chronic diseases.The antidote to our sedentary lifestyle, walking can boost brain power and creativity in addition to bringing many health benefits to the body from. heart health managing type 2 diabetes.
A study published in the British Journal of Sports Medicine shows that walking for at least 11 minutes every day can reduce the risk of premature death by about 25 percent. A major study analyzed health data for more than 30 million people, looking for links between how often people move and how long they live and how well they live.
The concept of strength training continues in the increasingly busy world in which we live. Micro Workouts help us burn calories through vigorous exercise. The good thing about such exercises is that they can be done in a limited space and take 5-10 minutes to do. Brisk walking for short periods of time can be an effective exercise for weight loss.
Here are 11 benefits of walking for 11 minutes:

It boosts creativity

Traveling can open up creative thinking and help you find solutions to some tricky problems. Encouraging an open mind and imagination, a short walk can do wonders as far as your free-flowing creative juices are concerned. Studies have shown the benefits of any form of movement be it dancing or cycling to boost creativity.

It burns calories

If you can’t take the time to walk in the morning, you must not lose the opportunity to increase the number of your steps wherever possible. Walking for 11 minutes may not result in reliable weight loss method, but it helps you burn more calories. Brisk walking can be beneficial when you’re short on time, as by increasing the intensity of your walking, you get more benefits for your weight loss journey.

Improves heart health

Cardiologists recommend walking as one of the best exercises for your heart. If you can’t establish a proper exercise routine, even walking for 11 minutes every day can bring benefits. According to the NHS UK, walking briskly for 10 minutes a day has many health benefits. Walking can help increase blood flow, which can deliver more oxygen and nutrients to your organs and heart, reducing the risk of heart disease.

Manages stress

Walking is an excellent way to overcome stress regardless of the season. Simple exercise can calm your nervous system and release feel-good endorphins that can help you de-stress and free yourself from the stresses of everyday life. The next time you feel overwhelmed by stress, take a few steps.
Researchers at the Lise Meitner Group for Environmental Neuroscience found that walking for 60 minutes in nature can reduce activity in areas of the brain that were involved in the process of stress. Brain activity in those areas remained stable after a 60-minute walk in an urban environment.

Improves mood

Going outside for a walk can instantly boost your mood and change your mental environment. Walking can improve mood as it regulates breathing, takes your attention away from stressful situations, and helps you connect with nature, which can promote relaxation.

Joint pain

Walking can be beneficial in managing arthritis as it strengthens the muscles and helps relieve stress on the joints and reduce pain. Walking for 11 minutes every day compresses and loosens the cartilage in your knees, helps circulate the synovial fluid that brings oxygen and strengthens your joints.

It burns fat

A combination of brisk walking and slow walking or going uphill for short periods of time can help burn stubborn fat. Brisk walking can increase your heart rate, which enables the body to burn more calories and store fat for energy. On average, a person burns about 300 calories per hour while walking.

It reduces the risk of type 2 diabetes

A brisk walk can help reduce the risk of type 2 diabetes. Walking at a speed of 4 km or more per hour is associated with a significantly reduced risk of type 2 diabetes, according to a study published online in the British Journal of Sports Medicine. Another study published in Diabetes Care says that moderate exercise such as brisk walking reduces the risk of type 2 diabetes.

Improvement of sleep

Walking can improve sleep quality, stress symptoms, sleep efficiency, while reducing nighttime awakenings and next-day fatigue. A study published in Sport Sciences for Health, walking is associated with improved quality of sleep in elderly people and patients in clinical conditions.

It enhances mental health

Walking is known to grow new brain cells as moderate walking stimulates the release of a protein called brain-derived neurotrophic factor or BDNF.

Digestive health

Walking for 11 minutes after a meal can control blood sugar levels and improve digestion. It can also help deal with acidity and bloating.