Get into the habit of walking fast from now on because of its extraordinary benefits

Routine brisk walking for 30 minutes every day will provide good health benefits for the body. Among these are the body fat will be reduced, strength and endurance of the muscles will increase, the heart system and blood vessels more smoothly, the bones will be stronger. Brisk walking is defined as a fairly fast walking activity, but different from running. With brisk walking, a distance of one kilometer can be reached within 12 minutes. To get health benefits, we are recommended to walk fast for at least 30 minutes every day. But if that feels difficult, there are more mitigating choices. For example, by breaking the schedule of fast walking sports into three stages with each stage taking a duration of 10 minutes. Most importantly, the main goal to make brisk walking a routine activity is achieved.

These are the Benefits of the Fast Walk for the Body

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

• Improve mood

A study says that brisk walking routinely 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 has proven effective in providing a relaxing effect, soothing anxiety, and can help you sleep more soundly.

• Reducing the risk of dementia

Activities run, both fast and relaxed, which is done routinely can accelerate blood flow to the brain and reduce the risk of vascular disease. In fact, according to research, walking regularly can reduce the risk of dementia and help maintain brain function in old age.

• Maintaining heart health

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

• Prevent or control diabetes

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

• Prevents osteoarthritis

Walking is a good form of weight training for bones and muscles. Walking is also a positive activity that can help keep cartilage healthy. This is useful in order to prevent weakening of the bones or osteoporosis. Activities that are carried out routinely are also useful for preventing diseases related to aging in the form of painful, swollen, and stiff joints, which we commonly call osteoarthritis.

• Reducing the risk of cancer

Routine exercise including walking fast accompanied by a healthy lifestyle can actually reduce a person's risk of cancer, such as breast, colon, prostate, and uterine cancer. The benefits of brisk walking as a cancer prevention are associated with reduced inflammation, a stronger immune system, and an improvement in the body's metabolism that can inhibit the growth of cancer cells.

Do this so that the fast road is not dangerous

Doing any sport must be done in the right way to minimize the risk of injury. Therefore, do a few of these things before taking a brisk walk.

• Choose the right shoes and clothes

In order to walk more optimally, choose the right shoes to protect the feet. In addition to shoes, clothing that is used is recommended adjusted to the weather and the user's condition and comfort. If exercising outdoors at night, you should wear brightly colored clothes or reflectors to make it easier for other road users to know where you are.

• Choose a safe and comfortable road route

Choose a good location, safe, and convenient to do brisk walking. Always pay attention to the terrain or roads so that they are not injured or injured. Avoid potholes, uneven roads, unfriendly weather, or places that are too crowded for this activity to run optimally.

• Warm up

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

• Cooling down

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

• Stretch

Stretch after you cool down. If you prefer to stretch before brisk walking, don't forget to warm up first.

Brisk walking is an inexpensive and easy to do activity. In addition, this activity is also minimal risk if done properly. It's just that, 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.