Walking On A Daily Basis For 15 Minutes Can Change Your Body Drastically

By: Anuradha

Walking can do miracles to our body. with our busy schedules, we opt to use our vehicles even to the grocery next street and because of these habits, most of us do not walk at all. But if you become enlighten about various benefits that you can have by walking, you would surely make it a life habit for sure.

According to Sanjay Sharma, professor of inherited cardiac diseases in sports of cardiology at St. George’s University Hospitals NHS Foundation Trust in London,

“We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we are 70 and may live into our nineties.

Exercises buy you three to seven additional years of life. It is an antidepressant, it improves cognitive function, and there is no evidence that it may retard the onset of dementia.”

So, here are a few benefits that you can reap by walking on a daily basis.

1. It can lower the risk of diabetes.

The findings of the Harvard Nurse’s Health Study shows that women that walk for half an hour on a daily basis experience 30% of the lower risk of diabetes.  It shrinks abdominal fat and lowers the risk of getting many diseases.

2. It lowers the risk of Alzheimer’s disease.

 It was revealed from the study that men who were between the ages of 71-93, who walked more than a ¼ of a mile daily had half the incidence of Alzheimer’s disease and dementia when compared with the participants who walked less.

3. it reduces high blood pressure.

The study also shows that the risk of high blood pressure is very lower in those people who have made walking a daily habit.

4. it helps digestion.

Your gastric mobility will also improve by walking daily.

5. it reduces pain and enhances mobility.

A study published by the American Heart Association shows that walking on a daily basis can improve mobility in people with PAD. (Peripheral Artery Disease).

6. it enhances bone health.

People who exercise daily have healthier and strong teeth, strong bones and they also have a lower risk of osteoporosis, fractures and shrinkage spine.

7. It improves cognitive performance.

Regular walk boosts the cognitive performance of both children and adults.

8. Leads to longevity.

 You can live longer if you make walking a daily habit.

9. it improves mood.

When you walk daily, you will be a lot healthy and you will be confident about yourself. Your appearance and self-confidence will boost up, making you much stronger and vibrant.

Here are some useful walking tips:

Pick a suitable pace, as in order to burn calories, you need to walk about 3.5 miles an hour.

To burn more calories, try an incline walk

Always wear flexible, low-heeled, cushioned, comfortable shoes

Walk with the shoulders down, the chin parallel to the ground, and looking straight ahead

Swing the arms while walking, bend them at 90 degrees and pump the shoulders

You can start walking more by making some tiny changes into your daily routine:

Take the stairs instead of the elevator

Walk to school or work

Go for a short walk after dinner or lunch with friends

Get off several bus stops before your destination when taking public transport

Always park your car a bit further and walk to the destination

Try walk-and-talk meetings at work

Take your dog for a walk

Listen to your favorite podcast and walk

Dr. Mercola also suggests:

“While you’re getting in the habit of a daily walk, choose a spot that’s suitable for barefoot walking – like a grassy park or sandy beach – and give it a try.

In addition to the physical benefits of walking, walking barefoot allows your body to absorb energy from the Earth through the soles of your feet, a practice known as grounding.

This physical contact with the Earth can have powerful effects on the body and it has many well-documented health benefits.

For example, one scientific review published in the Journal of Environmental and Public Health concluded that grounding (walking barefoot on the earth) could improve a number of health conditions, including the following:

Sleep disturbances, including sleep apnea

Chronic muscle and joint pain, and other types of pain

Asthmatic and respiratory conditions

Rheumatoid arthritis



Energy levels


Immune system activity and response

Heart rate variability

Primary indicators of osteoporosis

Fasting glucose levels among people with diabetes

We recommend using a pedometer, or better yet, one of the newer wearable fitness trackers, to keep track and find out how far you normally walk. At first, you may be surprised to realize just how little you move each day.

Tracking your steps can also show you how simple and seemingly minor changes to the way you move around during the day can add up. Plus, it’s motivating to see your steps increase throughout the day.”