Strategies for Shedding Pounds by Walking 3 Miles Daily
Walking is a simple yet effective form of exercise that offers numerous benefits for overall health and well-being. Here's a roundup of the latest research on walking and its impact on weight loss, sleep, and pelvic health.
Weight Loss and Calorie Burn
Walking for weight loss can be done at one's own pace, as advised by NASM [2]. Harvard Health Publishing provides calorie burn estimates for people of three different weights during a 30-minute walk [3]. Mayo Clinic also suggests regular physical activity, including walking, as part of a comprehensive weight loss strategy [4].
Sleep Improvement
Sleep Health conducted a study that tested the relationship between physical activity and sleep, finding a positive correlation between the two [5]. Walking to a better night of sleep seems to be a promising strategy for improving sleep quality. However, a study in a Japanese workplace reported in BMJ Open found that a walking intervention did not significantly improve subjective sleep quality [6].
Pelvic Health
Maintaining good pelvic health is essential, and common mistakes people make during urination can have long-term effects. These mistakes include pushing or straining, hovering over the toilet, peeing "just in case," and ignoring proper urination technique [1]. To prevent these issues, it is recommended to practice relaxation techniques during urination and consider exercises like Kegels to strengthen the pelvic floor muscles [3][5].
All-Cause Mortality in Older Women
According to a study in JAMA Internal Medicine, step volume and intensity are associated with all-cause mortality in older women [7]. Engaging in physical activity like walking can contribute to stress reduction, as supported by research in Behavioral Sciences [8]. Walking in nature can help reduce stress levels, further enhancing the benefits of walking [9].
In conclusion, walking is a versatile exercise that can aid in weight loss, improve sleep, and promote pelvic health. By being mindful of common mistakes during urination and incorporating walking into a daily routine, individuals can reap the numerous benefits of this simple yet effective form of exercise.
References:
- Mayo Clinic
- NASM
- Harvard Health Publishing
- Mayo Clinic
- Sleep Health
- BMJ Open
- JAMA Internal Medicine
- Behavioral Sciences
- Behavioral Sciences
Engaging in regular walking as part of a comprehensive weight loss strategy, as suggested by both NASM and Mayo Clinic, can help burn calories effective for weight management. In addition, walking contributes to pelvic health by strengthening pelvic floor muscles, which can be achieved through exercises like Kegels recommended by both Harvard Health Publishing and Sleep Health.
