do you walk every day or did you start walking and then give up did you promise yourself that this year would be different that you would get in shape and now it's August and you still don't fit into your favorite pants many people think that walking is too simple and exercise and doesn't bring many benefits but in this video you'll see that on the contrary the benefits of walking will surprise you and who knows this might be the push you need to put your New Year's resolution into practice all you need to do is put
on a pair of sneakers and start your routine it's free the most democratic exercise it's low impact and you can do it every day walking is beneficial for people of all ages it will clear your mind strengthen you give you more energy and improve your self-esteem if it could be packaged and labeled as medication walking would be considered a miracle drug and you'll see why but first like the video subscribe to the channel so you don't miss our health tips and activate the notification Bell it's also very important to share this knowledge with your friends
and family because when it comes to your health our health it's worth sharing so share it and stay until the end of the video because I'll give practical tips to keep you motivated and make walking a part of your life and tell me do you move a lot like to walk or have you been a bit lazy lately where are you you from write it down below let's go what are the 10 benefits of walking every day what will improve in your body remember that at the end I will talk about five tips to keep
you motivated and start walking every day so stay until the end 10th benefit it can make you younger seriously true walking quickly daily can reduce up to 16 years of your biological age researchers from the University of Lester in the UK revealed a clear link between daily walking and the length of your telr telr are at the end of your genetic material your DNA and serve as protection do you know that plastic material that covers the end of your shoelaces and without it you can't thread them correctly telr are similar to that plastic every time
your cell divides this plastic shortens until the point where the cell stops dividing because the is so short it could expose the genetic material meaning the DNA would be unprotected one of the theories to slow or reverse aging is to try to increase the telare and look at this the researchers found that those who walk daily in middle- age had longer telares equivalent to up to 16 years younger but there's a catch it has to be brisk walking not the kind where you stop to admire the birds that doesn't work for this so walk and
try to walk faster ninth benefit it can improve your vision Vision this might also be new to you how it can prevent four pathologies glaucoma walking can reduce pressure inside the eyes and help protect the redin the cells at the back of the eye also aerobic physical exercise can increase blood flow to the eyes remember that glaucoma is a cause of blindness it can prevent macular degener generation a disease that causes blurred vision or a blind spot in the central field of vision a study found that those who walked three or more times a week
were 70% less likely to develop macular degeneration than sedentary people it can prevent or delay myopia have you noticed that many kids wear glasses these days this is related to cell phones TV tablets and also because they don't get enough exposure to the outdoors and spend a lot of time indoors so if you go out for a walk in the open air you can delay the development of myopia it can delay the onset of cataracts which is the clouding that forms in the lens of the eye it becomes opaque and white walking 30 minutes a
day can help reduce the risk of cataracts and it depends on the energy expenditure longer and more vigorous exercise helps more remember if you're walking in the sun wear sunglasses with UVA and UVB protection because sun exposure would increase your risk of cataracts eighth benefit it can reduce your risk of breast cancer I focus on breast cancer because it's the most common cancer in the general population a study by the American Cancer Society found that women who walk seven or more hours a week reduce their risk of breast cancer by 14% compared to sedentary women
or those who walk Less Than 3 hours a week so if you're a woman and have risk factors for breast cancer like obesity family history or hormone use go for a walk for at least 1 hour a day and it's not just breast cancer that walking protects against it also protects against 12 other types of cancer 7eventh benefit it can boost your immunity a study with over a thousand people found that those who walked at least 20 minutes a day five times a week had almost half the days of illness compared to those who exercised
once or less a week additionally if they did get sick it was for a shorter period it could be due to the vitamin D you convert through the sun which boosts your immunity or when you walk in a place with many trees you get a forest bath what the Japanese call shinyoku which activates the natural killer cells and case cells so try to walk in an open place with many trees for additional benefits sixth benefit it can improve your your mental health do you feel anxious or depressed go for a walk Walking has powerful effects
on your brain it increases endorphins which improve the feeling of well-being and bdnf a magic molecule that makes neurons grow and is clearly linked to the serotonin system bdnf and serotonin interact improving the plasticity of brain circuits involved in mood disorders like depression and anxiety walking serves as treatment that's why when you go for a walk your mind calms down it's not just because you're breathing fresh air seeing people plants and birds but also because inside your brain the biochemistry is changing for the better try it go for a walk and see that your mood
improves you'll feel better and less anxious a study published in jamama Psychiatry found that one hour of walking can reduce the risk of major depression by 26% besides improving the mood food another research from Iowa State University found that regardless of whether it was in an open place like a park or a closed Place walking on a treadmill walking helps bring feelings of Joy fifth benefit it can improve your memory as I mentioned walking increases bdnf which makes neurons grow increasing their number especially in the hippocampus where our memories are stored if you go for
a walk and then sit down to study for an exam for example you'll retain that knowledge better and have more attention additionally walking makes you think faster and more creatively and it improves your sleep which also helps consolidate memories so if you're forgetting things go for a walk fourth benefit it improves your cardiovascular health it can lower your risk of Strokes heart attacks varicose veins and thrombosis walking lower blood pressure of course it will go up a bit during the walk which is normal but afterwards it tends to return to lower levels than before especially
systolic blood pressure the top number it can also reduce your LDL cholesterol which is bad and triglycerides as well as increase HDL which is good cholesterol for all these reasons those who walked an average of 10,000 steps a day showed a reduction in the risk of mortality from all cause es by almost 35% and a lower risk of suffering a cardiovascular event like stroke heart attack or angina by almost 40% and since the heart is a muscle exercising it also improves symptoms of heart failure exercising the calf muscles which are our second heart reduces the
risk of varicose veins dilated veins and thrombosis because the blood flow tends to go in the right direction from the legs to the heart thus reducing leg swelling third benefit it improves blood sugar levels walking improves insulin resistance pre-diabetes gestational diabetes and type 2 diabetes and that's very important if you're pregnant go for a walk because it reduces your risk of gestational diabetes and all the complications that can cause to your baby if you're one of the more than 40 million pre-diabetics in the country also go for a walk because it can reduce your risk
of becoming diabetic and look at this interesting point according to the journals of gerentology if you go for a short walk after meals like after lunch or dinner for 10 minutes it has an additional benefit on your glycemic control so if you're diabetic try to make this a routine this walk can be light second benefit it improves your mobility and that's very important with aging walking every day improves your muscle strength which tends to weaken and lose Mass with age it increases bone mass prevents you from developing osteopenia and osteoporosis and believe it or not
reduces joint pain walking protects the joints unlike running which can wear them out especially the knees and hips which are more susceptible to osteoarthritis lubricating them and strengthening the muscles that support them walking increases the range of motion and Mobility of the body as well as improving your balance do you want a healthy old age start walking first benefit it reduces liver fat a study showed that brisk walking is as effective as jogging when it comes to reducing liver fat so if you have fatty liver had an ultrasound and saw that your liver is fatty
your worried act go for a walk soon your liver fat will disappear shall we make walking part of of your routine not feeling motivated yet I'll try to get you out of the chair and eliminate sedentariness from your life once and for all our motivation is usually affected by one of four reasons we're too tired it was a tough day at work we don't have time for it the weather is bad it's cold hot too dry raining a lot or you wonder if it's really worth it the last time you did it you didn't lose
any weight the goal here is your health don't worry if you're not losing weight or if you still feel tired when walking the benefits will come over time just don't get discouraged suddenly climbing stairs will become easier your joints will hurt less and people will tell you that you're calmer and less irritated trust five tips to keep you motivated and make walking a habit tip number five make your life easier and reduce barriers for something to become a habit you have have to reduce barriers hiding your sneakers in the back of the closet won't help
if you want to go for a walk in the morning set aside your clothes the day before I do this I put my sneakers and clothes practically at my bedroom door it's very difficult for me not to exercise in the morning before going to work tip number four don't break the chain Seinfeld that American comedian was having coffee and saw that rain or shine the construction workers came to work on a building and he waiting for a burst of creativity a good day understood something that would change his life he would write every day inspired
or not and Mark and read on his calendar the days he met his goal at first it was difficult but suddenly he couldn't break the chain he had written for 100 days straight 200 days straight 300 days straight and simply became the greatest American Aman comedian today he has almost a billion dollars in his bank account by a calendar mark it in red start today I did this almost achieved it not with walks but with a number of calories and I managed a streak of almost 300 days it was incredible my 10-year-old son even summarized
my physical activity streak in the drawing tip number three use walking to connect connect or learn something new invite friends colleagues or your partner to join you or you can learn something new I listen to an average of 60 to 80 books a year because I listen at the gym in the car or even while walking and this has been the case for almost 10 years using my exercise and commuting time changed my life I read biographies of over 1,500 pages that I would never have read because I wouldn't find the time in 15 days
I'm a fan of audible from Amazon if you don't want to spend money you can listen to YouTube videos I'm sure you'll gain a lot of unexpected knowledge tip number two find gaps in your day-to-day life I'm sure there will be many comments below saying they don't have time for this but I'm sure that if you want you'll find time maybe you can walk to your work walk during lunchtime or after lunch which can be positive for your glucose levels have a walking meeting with colleagues as Steve Jobs did maybe you can't fit 30 consecutive
minutes into your day but two 15minute sessions or 3 10-minute sessions I'm sure you can do it finding gaps and dividing them you'll become healthier tip number one use social media as a weapon if you have Facebook or Instagram post your walking goal say you'll start now and your goal is to go 20 days without missing take a photo with your walk-in clothes and post it post again tomorrow and so on if you're like me you'll get there others are watching so that initial goal will seem small to you or no I won't expose myself
like that find a partner or group on social media that likes to walk and will encourage you and remember if you've been inactive for a long time start slowly the first step is always the hardest slowly but surely remember the story of The Tortoise and the hair be consistent do it every day and in the end you'll surpass many people who are in better shape than you today one step at a time try to challenge yourself and measure your progress can you go a little further tomorrow than today visit that Park you haven't been to
in a while and enjoyed the walk appreciate the natural beauty of your city I'm I'm sure there are beautiful Parks trails and other green spaces to explore on foot and of course consult the doctor before starting physical activity especially if you feel something but don't let that be a barrier to starting and have fun did you like the video did you learn about the 10 benefits of walking every day remember to share so more people can have this knowledge remember to subscribe and see you in the next video thank you very much
