Taking those leisure strolls is the most underrated forms of exercise, but walking 4 miles a day could have myriad benefits.
Walking in modern-day society does not get enough support or reverence that it deserves, yet it delivers health benefits in tons.
Research shows that walking is a form of physical activity that activates and regulates crucial body functions such as heart rate and relaxes your mind.
For adults whose schedule is always constrained and the thought of taking a run is dead on the thought of changing clothes and running shoes, brisk walking comes in handy.
In just one hour, it is possible to cover 4 miles (6.4 kilometres). This translates to about 10,000 steps.
IS WALKING 4 MILES A DAY GOOD?
Walking 4 miles a day opens the floodgates to better health and fitness. The rule of the thumb is always to treat your right and left foot as the best doctors you have in the world.
This is because the 10,000 steps you cover daily, translating to 4 miles, not only comes with cardiovascular conditioning but also reduces stress and triggers weight loss by virtue of burning more calories.
The heart muscles are always great with a brisk 4 miles walk daily.
IS WALKING 4 MILES A DAY CONSIDERED MODERATE EXERCISE?
Walking 4 miles a day is absolutely a moderate form of exercise.
Moderate exercise is measured through metabolic equivalent (MET). MET is the amount of energy the body requires to remain still while seated or sleeping.
The heavier you are, the more calories you burn to keep the body quiet while resting.
Your moderate exercise is when your MET is between 3 and 6, meaning that the body burns 3-6 times the number of calories per minute compared to when you are on resting mode whenever you engage.
CAN YOU LOSE WEIGHT WALKING 4 MILES PER DAY?
One of the major benefits of walking for one hour a day or at least 4 miles a day is that you can lose up to 20 pounds in 20 weeks.
Every week, you could lose one pound or more based on the body weight and intensity of the walk or the pace.
The more intense the walk is the more the body burn calories. For beginners, they can start the 4 miles walk at least three days a week and graduate to at least five days a week.
12 INCREDIBLE BENEFITS OF WALKING 4 MILES A DAY
1. IMPROVED BLOOD CIRCULATION
Studies conducted so far reveal that walking does a lot of good in matters blood circulation.
It revs up the flow of blood to the heart, the brain and other body parts. This keeps off heart-related diseases such as stroke and heart attack.
Walking 4 miles a day also lowers blood pressure, especially in women who are post-menopause and strengthens the heart’s muscles.
2. STRENGTHENS BONE MASS
Loss of bone mass comes with ageing or senescence. It is also common in people with osteoporosis, Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York states.
With a daily walk of 4 miles, loss of bone mass is reduced, and the risk of hip fractures among women in their post-menopausal phase is lowered.
3. LIFE LONGEVITY
Research shows that those between the ages of 50 and 60 and walk regularly have a longer lifespan by eight years.
They have a reduced 35% of dying early than those within the same age group who do not walk. They have to battle heart-related complications.
4. BOOSTS YOUR MOOD
That morning walk you take on your way to work is just or than exercise. It is a mood booster, according to studies by a California-based university.
A simple 10-minute walk is the best remedy for anxiety which deals a huge blow to your mood. It makes you dull.
5. WEIGHT LOSS
Before you are done with your brisk 4 miles walk, be sure that you have lost at least 250 calories. That’s the power of walking daily.
If you weigh more, the brisk walk helps you burn more in a shorter span than someone who weighs less. In one week of 4 miles walking daily, you could lose at least one pound, which is equal to 3,500 calories.
6. PREVENTS MEMORY LOSS
7. IMPROVES QUALITY OF SLEEP
If you are battling erratic episodes of insomnia, there is definitely something wrong with your sleeping pattern.
While a variety of factors could cause lack of sleep, walking is a therapy on its own and induces sleep. If you walk more, you sleep better and longer than those who do not walk at all.
8. STRENGTHENS MUSCLES
The activation of upper and lower muscles when walking cannot be overlooked. The minute you embark on the brisk walk, your leg muscles, arms and abdominal muscles work simultaneously to support balance and mobility.
When the pace increases, the pressure increases, thereby creating resistance in the joints and muscles. This resistance is what builds strong muscles in your body.
9. SUPPORTS HEALTHY JOINTS
Your body joints require a blood supply, but they do not get directly. It comes as a result of movement, which spurs the circulation of blood not just in the heart and brain but to the muscles and joints.
Walking channels more nutrients to the joint fluid.
10. IMPROVES YOUR BREATHING
The quick and heavy breathing when walking is good because the heart rate is properly worked.
This hastens the supply of oxygen into the bloodstream, which spikes the energy levels. You heal quickly in case of an injury.
11. IMPROVES MENTAL WELLNESS AMONG THE OLD
Senior citizens have mental degeneration. However, researchers at the University of California, San Francisco discovered that a 4 miles walk lowers mental decline in people within this age set.
12. LOWERS CHANCES OF ALZHEIMER’S DISEASE
Alzheimer’s disease is a progressive neurologic disorder that destroys memory and other brain functions by decreasing the size of the brain and killing cells in it.
Studies conducted by the University of Virginia Health System in Charlottesville showed that walking 4 miles a day reduced the chances of suffering from this disease.
They also had reduced chances of suffering from dementia which affect senior citizens.
Walking is the simplest form of exercise but one with great benefits to the body. It is possible to kicks start your weight loss journey by taking 10,000 steps or even more.
Additionally, walking 4 miles a day is therapeutic in nature. Would you imagine a life where you lack the peace of mind you so much desire?
While stress in life is unavoidable, take a walk to clear your mind and ensure that your blood pressure always stays in check.[related_posts_by_tax posts_per_page="4"]