Health professionals agree that walking is an excellent activity for your health. And while 10,000 steps per day are touted as the ideal for most people, experts believe that walking 15-29 minutes per day can improve your health. The key is to keep moving, even if that means walking for five minutes at a time several times a day.
Walking is one of the easiest and most effective ways to stay in shape, and with the help of fitness bands, you can easily keep track of your daily step totals. You do not have to walk 7,000 steps when you begin walking. Instead, work up to a healthy total.
Tailoring Your Steps to Meet Your Health Goals
The following exercise recommendations should keep you healthy if you walk that many steps regularly.
General health maintenance: 7,000 to 8,000 steps per day
Weight loss and management: 10,000 or more per day, when combined with a balanced diet, should burn more calories than you take in, resulting in weight loss.
Fitness and performance: 12,000 to 15,000 steps per day is the goal for some people seeking a high fitness level. You can Incorporate brisk walking intervals or jogging to improve your cardiovascular endurance and muscle strength.
Research shows that age may change the ideal number of steps. Up to age 60, you may still shoot for 10,000 steps, although 8,000 should keep you healthy. After age 60, 6,000 to 8,000 should be enough to maintain your health. You are not limited to those numbers, but you shouldn’t worry if you do not complete more.
How Your Daily Steps Affect Your Hormone Balance
Hormones have a huge impact on how you feel and function. walking regularly can help balance hormones like cortisol. Stress can cause your body to produce excess cortisol, which is associated with weight gain and anxiety. Walking helps relieve this imbalance, reducing stress and allowing you to sleep better.
Endorphins are another important hormone boosted by walking. Endorphins are considered nature’s natural mood enhancers Engaging in physical activity triggers the release of endorphins, which will help you feel better physically and emotionally. A casual walk will increase your endorphins. For a bigger endorphin rush, try adding some interval training to your routine.
Insulin is the hormone that regulates blood sugar. Walking can help you maintain a healthy weight, which medical professionals recommend as a treatment for this condition. Walking and other exercises also increase blood flow from muscle contractions, and this process can rid your body of excess glucose. Some patients with Type 2 diabetes can curb the need for medication by losing weight and staying active.
HGH, or human growth hormone, needs to be balanced for your good health. Walking and other physical activity positively affect your HGH levels. Low HGH can lead to reduced muscle mass, limited physical activity, more stomach fat, and a higher risk of heart problems. You may also lose bone mass and raise your mortality risk.
Exercise, including walking, can boost your HGH. The timing of your exercise matters since early morning and post-workout periods produce higher HGH levels.
How to Get HGH for Your Deficiency
Are you wondering, “Where can I get HGH to boost my levels?” You can go online, consult with a doctor, and get a prescription for HGH. To be safe, your medical professional will order a blood test. This type of HGH treatment is not for bodybuilders or children who have HGH deficiency. It is for adults with a legitimate low HGH level who want to improve their health.
Your HGH treatment should result in increased muscle mass, less fat, and more energy. When your HGH is low, you simply cannot feel your best. To get the full benefits of the treatment, you will need to exercise regularly. Getting in your daily steps is a great way to accomplish that goal.
Walking Benefits
Walking every day for 20 minutes can do much to improve your health. If you are under 60, you should aim for at least 7,000 – 8000 steps each day. If you have higher fitness goals, make 10,000 or over your goal. Walking helps you lose weight and keep your hormones in balance.
When you have too much of a hormone such as cortisol, your health suffers. You can gain weight and feel anxious. Walking reduces stress and helps you burn calories, which lowers your cortisol levels. You feel more peaceful, look better, and are more productive when your stress and your cortisol are under control.
Walking also helps when you have a deficiency of some hormones like HGH. Exercise can trigger the release of this hormone. Combined with an HGH prescription, it can create a healthy HGH level in your body, so you have stronger bones and muscles.
Insulin, endorphins, and other hormones also react positively to walking. It’s one of the best exercises for many physical ailments and it costs nothing to do. You do not need a gym or expensive equipment. You can simply walk around the block or head to your local park. Remember, when it comes to your health, walking works.