Get used to the fast walk from now because the benefits are extraordinary

m routinetake a brisk walk During 30 minutes every day will provide good health benefitsikfor the body. Among them are body fat will be reduced, muscle strength and endurance will increase, the heart and blood vessel system will be smoother, bones will be stronger.

Brisk walking is defined as a fairly fast walking activity, but it is different from running. By walking quickly, a distance of one kilometer can be covered in 12 minutes. To reap the health benefits, we are encouraged to walk briskly for at least 30 minutes every day.

But if it feels difficult, there is a more lightening option. For example, by breaking a brisk walking schedule into three stages with each stage taking a duration of 10 minutes. Most importantly, the main goal of making brisk walking a regular activity was achieved.

These are the benefits of fast walking for the body

Brisk walking has many benefits for the body. Some of them are below:

• Improve mood

  A study says that brisk walking on a regular basis has the potential to improve mood. In addition, this exercise can also help overcome depression. Walking in a park surrounded by greenery and fresh air is proven to be effective in providing a relaxing effect, relieves anxiety, and can help you sleep better.

• Reduce the risk of dementia

  Walking activities, both fast and relaxed, which are done regularly can improve blood flow to the brain and reduce the risk of blood vessel disease. In fact, according to research, walking regularly can reduce the risk of developing dementia and help maintain brain function in old age.

• Maintain heart health

  Walking briskly is also good for maintaining heart health. In addition, brisk walking is also beneficial in helping control blood pressure and reduce cholesterol. Both of these conditions are factors that increase a person's chances of developing heart disease and stroke.

• Prevent or control diabetes

  Brisk walking between 20-30 minutes a day can help lower blood sugar levels. In addition, brisk walking that is done regularly also has the opportunity to get the ideal body weight. Both of these are important aspects in helping prevent and manage diabetes.

• Prevent osteoarthritis

  Walking is a form of weight training that is great for bones and muscles. Walking is also a positive activity that can help keep cartilage healthy. This is useful in order to prevent the occurrence of weakened bones or osteoporosis. This routine activity is also useful for preventing aging-related diseases in the form of painful, swollen, and stiff joints, which we usually call osteoarthritis.

• Reducing cancer risk

  Regular exercise including brisk walking accompanied by a healthy lifestyle can reduce a person's risk of developing cancers, such as breast, colon, prostate, and uterine cancer. The benefits of brisk walking as cancer prevention are associated with reduced inflammation, a stronger immune system, and improved metabolism, which can inhibit the growth of cancer cells.

Do this so that fast walking is not dangerous

Doing any sport should be done in a proper manner to minimize the risk of injury. Therefore, do some of these things before going for a brisk walk.

• Choose the right shoes and clothes

  To make fast walking more optimal, choose the right shoes to protect your feet. In addition to shoes, the clothes used are recommended to be adapted to the weather and the conditions and comfort of the wearer. If you are exercising outdoors at night, we recommend wearing brightly colored clothing or reflectors to make it easier for other road users to know where you are.

• Choose a safe and comfortable route

  Choose a good, safe, and convenient location for a brisk walk. Always pay attention to the terrain or roads so as not to get injured or injured. Avoid potholes, uneven roads, inhospitable weather, or too crowded places for this activity to run optimally.

• Warm up

  Before a brisk walk, it's best to warm up at least 5-10 minutes. This muscle warm-up is useful for preparing the body for activities and avoiding injury.

• Cooling

  When the brisk walk is nearing the end, reduce the intensity of this exercise by taking a leisurely walk. Walking leisurely for 5-10 minutes can help the muscles that were hot to cool.

• Stretch

  Stretch after you finish cooling off. If you prefer to stretch before a brisk walk, don't forget to warm up first.

Brisk walking is an inexpensive and easy activity to do. In addition, this activity is also minimal risk if done properly. However, if you have certain health conditions, it is advisable to consult a doctor so that this activity can still have positive implications for the body.