Walking 2 km daily provides results in many ways that are positively beneficial to both physical and mental health. This simple exercise has been shown to improve overall well-being and boost energy, thereby preventing a wide array of chronic health conditions. We reached out to our expert, Dietitian Vidhi Chawla, founder of Fisico Diet and Aesthetic clinic and here are her insights.
Physical Health Benefits
Cardiovascular Health: Regular walking tends to increase the rate at which the heart acts and will improve circulation hence strengthening the heart. Moderate activities like walking have been proven to reduce the risk of heart disease, improving blood pressure and cholesterol levels.
Weight Control: “Walking burns calories. A 2 km walk daily will therefore control weight and burn fat for those who embark upon it. It is not as invigorating as running, but it does help a lot in calorie expenditure and maintains one’s weight perfectly along with dieting,” said Dr Vidhi.
Bone and Muscle Strength: Walking is a weight-bearing exercise, improves bone density, and reduces the risk of developing osteoporosis, improves muscle strength, and particularly enhances the strength of the lower body areas, such as the calf muscles, thighs, and glutes.
Enhanced Metabolism: Regular walking helps regulate metabolism, insulin sensitivity, and the risk of type 2 diabetes. It makes the body eat up food much more effectively and leads to better energy usage with less fat storage.
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Benefits to Mental Health
Relieves Stress and Clarifies Mental Setting: “Walking helps in the suppression of stress by the release of certain endorphins, which are said to be mood elevators from the body itself. The rhythm of walking outside helps to clear the mind, relieving one of the feelings that evoke depression and anxiety. Involving oneself in walking can only bring about mental clarity with a focus on such an end,” said Dr Vidhi.
Better sleep: Regular walks have proved to improve sleep quality. Exercise, especially low-intensity ones, tends to regulate the sleep-wake cycle, and that’s why one sleeps better and for longer.
A sharper mind: Walking has much written potential to improve mental acuity and awareness. It may, for instance, improve memory, attention, and decision-making with advanced age.
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Incorporating this simple habit in your daily life routine can reap you both mental and physical benefits. Start your 2 Km walking exercise today.
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