Jakarta, cartitleloans Indonesia
–
Walk
is one form of light exercise that is easy for anyone to do.Not only makes the body fit, walking 30 minutes every day has benefits for
heart health
and mental.
For just 30 minutes, walking can have a big positive impact on the health of the body, especially the heart and mental conditions.
Launch
Heart Foundation
, adults aged 18-64 years need to do moderate physical activity for a minimum of 150 minutes per week.This activity is equivalent to 30 minutes walking for five days a week.
Well, because it’s easy and cheap to do, there is no reason not to walk regularly.Moreover, this light activity brings many benefits.
The benefits of walking 30 minutes for heart and mental health
Walking is an effective cardio sport for strengthening the heart and lungs.When walking, the heart rate increases so that it helps lower blood pressure and improve blood circulation.
“Walk to increase your heart rate, which helps lower blood pressure, improve circulation, and reduce the overall risk of heart disease,” said Ronny Garcia, a certified personal trainer, as quoted from
Very well fit
.
If the speed of walking is added up to about 6 km per hour, the benefits will be more optimal.
The habit of walking will help reduce systolic and diastolic blood pressure, and reduce the possibility of heart attack or stroke.
Thus, walking 30 minutes a day is a simple but effective way to maintain your heart health.
Besides being beneficial for heart health, walking also has a big positive effect on mental health.How come?
When walking, blood flow to the brain increases so that it helps improve brain function and overall mood.The effect, walking can reduce stress, anxiety and depression levels.
Of course this effect will increase if you walk in an outdoor area, such as in a park or green area.Walking in the open can have a relaxation effect known as ‘Nature Bathing’ or ‘Forest Bathing’.
It doesn’t have to be 30 minutes, short walking for 5-10 minutes in the open can reduce stress and improve mood more effectively than exercise in the room.
Quote
WebMD
, walking also affects the body’s stress response system, namely the hypothalamic-pituitary-axis (HPA axis).By exercising lightly such as walking, this system becomes calmer, so you feel more relaxed and stress reduced.
What if walking with friends or family, can it make a better mood too?Of course.
Walking together not only adds motivation, but also provides positive social interaction.Physical activity combined with social togetherness can increase self -esteem, reduce depression, and improve mood significantly.
Try to walk with the closest person at least three times a week for 30 minutes.In addition to getting physical health benefits, you will also feel valuable happiness and emotional support.
(rea/els)
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