Walking can work wonders for both your body and brain, although many dismiss it as ineffective because of its simplicity. Often times, we consider dumbbells, planks, repetitive squats and treadmills as the only gate way to stronger bones, healthy skin and in-shape body but walking is a miracle working exercise if given the chance.

Remmy Semwaka, a fitness trainer, says he often recommends walking for clients whose bodies need a gentler yet effective form of exercise before starting other high intensity exercise regimens and this usually works. Here are amazing reasons why you should walk everyday:      

Maintain a healthy weight

Although walking may seem as a normal day routine for people whose jobs require constant movement, it is one of the most essential exercises to tame the body and mind. Walking 1 hour each day can help you burn between 210 and 360 calories and, in turn lose weight.

When you walk, your body is at an advantage to support this as your brain is relaxed and active. If this is your goal, ensure a faster walk speed. In fact, walking is not just good for you; it’s one of the easiest forms of exercise to incorporate into your day-to-day life.

With that being said, walking is a really good form of exercise and can help you reach your fitness and weight-loss goals. In case one feels like regular walking isn’t helping, brisk walking can be incorporated in the routine to improve cardiovascular fitness.

Prevent or manage health conditions

The World Health Organisation data published in 2018 states that Coronary Heart Disease Deaths in Uganda reached 10,442 or 4.02% of total deaths. Many Ugandans are at a risk of being victims, this is because people don’t prioritize exercise and eating the right diet.

If you want to stay fit and healthy, it is important to exercise regularly. This is because being physically fit can reduce your risk of developing health conditions like heart disease, diabetes, high blood pressure and cancer.

Studies have shown that frequent exercise can lower blood pressure, improve insulin sensitivity and keep arteries and other blood vessels flexible to ensure good blood flow.

Fortunately, walking is a great form of physical activity that’s free, low risk and accessible to most people.

Good bone health

Bones are living tissue and become stronger with exercise. Walking involves your feet and legs supporting your weight so your bones have to work harder, which makes them stronger. 

Walking has numerous benefits when it comes to bones which includes building and strengthening muscles, maintaining bone mass, slowing the development of arthritis, reducing the risk of osteoporosis and increasing joint flexibility through range of motion.

You have no excuse for suffering bone diseases as Kampala has plenty of empty walk streets. If it seems complicated, at least walk up and down the stairs at your work place or at home.

Improve muscle endurance

Muscular endurance refers to the ability of a given muscle to exert force, consistently and repetitively, over a period of time. Many sports and daily activities require you to use your muscles repeatedly over a long period of time, or even to hold a muscle contraction for a prolonged period of time

The ability to sustain muscle strength over time in functional or athletic activities is key for being able to enjoy life and leisure. 

The main goal, while walking, is to constantly challenge your muscles as you progress either by striving to walk faster or walk further while maintaining the correct walking posture.

Boost the brain

You may not believe how a simple activity like walking can impact your life but it has a huge positive impact on the way your brain works.

Researchers found that the foot’s impact during walking sends pressure waves through the arteries that significantly modify and increase blood supply to the brain. As we grow older, we are more likely to suffer from diseases like dementia, Parkinson’s disease and other brain disorders.

Having a regular walk routine helps reduce the risk of dementia and helps reverse the effects of aging. It enhances the part of the brain responsible for memory and learning.

Elevate energy levels

If you have been looking for something to give you an energy boost at the start of your day or at any point during the day, try walking.

Experts say it increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. Those are the hormones that help elevate energy levels and attentiveness.

You don’t have to do much. Take a simple walk, catch a glimpse of nature and breathe in the fresh air from the trees. You will be good to go.

Strengthen immune system

Walking every day increases your immunity and hence protects your body from different illnesses.

Allows creative thinking

Walking is a good way to get ideas flowing in case you feel stuck. It clears your head and helps you think more creatively.

Some of our most constructive and creative thoughts come when we least expect them or when we’re simply taking our mind off our current challenges.

As you enjoy a walk, you may find more solutions to the complex puzzles you have been trying to solve. You will become more productive, and healthier as a benefit of this exercise.