The benefits of walking are beyond imagination, but too few people know about it!

The U.S. government recommends that adults in the country engage in at least 150 minutes of moderate-intensity physical activity per week, and brisk walking falls into this category. 30 minutes 5 times a week, or 21 minutes a day, sounds easy to do. But in reality, only 49.2% of American adults meet this standard. This has led to a high incidence of obesity and chronic diseases in the United States.

Experts from the American Heart Association say that walking is an easier exercise to stick to and is more suitable for the elderly and overweight people. California-based yoga teacher Desi Bartlett says walking is an easy way to lose weight. Many people initially wanted to lose weight by running, but because walking has less impact on the knees, hips and lower back, more people turned to walking. Bartlett believes that it is better to alternate between fast and slow walking, and wearing a heavy vest can increase the intensity.

Improve physical health

A 2015 research report from the University of Cambridge pointed out that 20 minutes of brisk walking every day can reduce the risk of premature death by 16-30%. Just 20 minutes of brisk walking can take a person's activity level from "inactive" to "moderately active".

As early as 2007, Japanese researchers discovered that intermittent walking (3 minutes of brisk walking, followed by 3 minutes of slow walking) can improve leg strength and lower blood pressure for the elderly. For pregnant women, regular walking can also prevent or inhibit the occurrence of gestational diabetes.

Using a heart rate monitor, Miami health expert Scott Denborg found that walking can keep a person's heart rate within a healthy range. For moderate-intensity exercise, your heart rate should be between 50-70% of your maximum; for fat-burning exercise, your heart rate should be between 60-70% of your maximum.

Relax your mind

Zuckerberg likes to hold meetings while walking. Research from Stanford University shows that walking can help boost creativity. Researchers have also found that walking in a natural environment can boost a person's mood and prevent them from thinking about negative thoughts.

Nick Hounslow, trainer to many Hollywood stars, is a great advocate of walking. "I find walking clears my mind more easily than running. When a lot of people go on vacation and can't find a gym, I tell them to try walking. At first they laugh at me, but then they know."

Create a healthy lifestyle

With the continuous improvement of industrialization, more and more people have bought cars and drive them wherever they go. In fact, if you try walking, you may find that the vegetable market is only a 15-minute walk from your home, the cafe takes less than 10 minutes to walk to the park for fitness, and driving is not as fast as walking. Walking and chatting with a few good friends in your spare time can not only enhance friendship but also help keep fit. When walking becomes a part of your life, you are unconsciously shaping a healthy lifestyle.