Walking is one of the most effective ways to lose weight gradually and sustainably. In the era of quick weight loss solutions and fad diets, this simple workout can work wonders and bring miraculous benefits in all aspects of well-being. Several studies over the decades have established how walking every day can transform various aspects of physical and mental health.
Studies published in JAMA Neurology and JAMA Internal Medicine suggest walking for at least 30 minutes, not necessarily in a single session. For every additional 2,000 steps, the risk of heart disease, cancer, and premature death decreases by 10%, peaking at 10,000 steps each day, says the research.
Stepping out for a walk can be a wonderful way to nurture your mental health. From keeping mood issues at bay to fighting depression, walking at any pace - brisk or slow - can transform your mental well-being. People who walk 75 minutes daily can reduce their depression risk to 18%. When this duration improves to 2.5 hours, the percentage jumps to 25%. 1 in 9 cases of cases of depression can be prevented with 150 minutes of physical activity, according to a study published in JAMA Psychiatry.
Empty-stomach walking benefitsWalking on an empty stomach as per some studies allows you to burn more fat as it can increase fat oxidation. When you walk first thing in the morning, it can help boost your metabolism which help you shed pounds throughout the day.
Here are benefits of walking on empty stomach in the morning:
1. Metabolism boostAfter a night's rest, walking first thing in the morning can kickstart your metabolism and allows your body to utilise nutrients effectively and aid in losing weight. As per HHS Author Manuscripts, fasted exercise may confer metabolic advantages both during and after the workout.
2. Improved energy levelAn improved metabolism can also contribute in boosting energy levels throughout the day and increasing your efficiency. Walking improves blood circulation and energy levels which also help you feel refreshed. Walking first thing in the morning can help you deal with fatigue and tiredness.
3. Weight lossStudies suggest that fasted exercise can increase the amount of weight and fat burnt which can work well for weight loss enthusiasts. This means that walking on an empty stomach can aid in quicker shedding of pounds.
4. Fat burningAccording to a study by Nottingham Trent University, exercising on an empty stomach helps people burn around 70% more fat than those who worked out for two hours after eating. Doing any exercise before breakfast can increase fat oxidation and improve metabolism.
5. Vitamin DWalking in morning on empty stomach can also help you avail Vitamin D which is in abundant supply in morning sun. It is naturally synthesised by the body when exposed to sunlight. Walking around sunrise to around 8am are ideal for vitamin D absorption.
Post-meal walking benefits
Many studies have talked about benefits of walking post meal as it not only aids digestion, but also helps in preventing blood sugar spikes. Walking after every meal can also help resolve acid reflux or bloating. Here are all the benefits of a post meal walk.
1. Improved digestion
Walking post meals is a wonderful way to digest food. A study in PLOS One found that walking aids in stimulating stomach and intestines and help food move through the digestive system more rapidly.
2. Reduces heart disease risk
Walking is a heart-friend workout as it helps lower blood pressure, stabilizes breathing and helps in relaxation. Walking regularly can keep many chronic diseases at bay including heart disease.
3. Diabetes controlWalking post meals is highly recommended for people with type 2 diabetes or those at a high risk. Post-meal walking enhances insulin sensitivity and helps manage blood sugar levels in diabetics.
4. Acidity
If you routinely struggle with bloating and acidity, post-meal walking can come to your rescue as it can stimulate your digestive system and speed up the process of digestion. This mobility causes your stomach and intestines to contract and push.
5. Reduced bloating
Walking at a gentle pace can help in the smooth passage of food through the digestive tract, reducing the chances of bloating and discomfort.
In all both empty stomach walk and post meal walk have their own set of benefits. Incorporating both the walks can be highly beneficial for you in managing blood sugar levels, losing weight, and improving mental health.
