Why You Should be Walking, Science Says

Whether you want to make healthy changes by working out, need to rehab a knee injury or simply prefer fresh-air exercise, walking is a great solution. Even for the avid marathoner, switching to awalk/run race program可以帮忙。“如果放慢脚步，它会降低您的受伤的几率，使您能够连续进行更多马拉松比赛，”得克萨斯州普莱诺（Plano）的克莱德·尚克（Clyde Shank）说，他完成了将近300次马拉松比赛。

“步行是您可以做的最简单的练习之一；您所需要的只是一双鞋。”Meghan Kennihan, USATF run coach and NASM certified personal trainer. Plus, can do it almost anywhere.

为了帮助您影响本练习的吸引力，研究支持以下其他健康益处：

FEW-TO-NO ADVERSE SIDE EFFECTS

In an extensive review published in theBritish Journal of Sports Medicineof walking group program studies, researchers found “no notable adverse side effects” on those who participated in walking groups. Instead, researchers found significant perks, including reductions in blood pressure, cholesterol levels, resting heart rates, body mass index and depression levels.

OFFERS RELIEF FROM DISEASE

Quality of life, more often than not, falters when dealing with a debilitating disease. But walking is one way to cope with a disease’s negative side effects. In a review published inEurope PMC，作者发现步行可以帮助自我保健，并应对被诊断出患有癌症的人所面临的嗜睡和缺乏社交活动。

帮助血糖控制

Using three databases and 18 studies, researchers published a review of walking effects on glycemic control among Type 2 diabetes patients inPLOS One.They found supervised walking vastly decreased A1c levels (diabetics have elevated levels) and helped ensure glycemic control. If you decide to walk as a form of cardiovascular exercise, the researchers recommend using supervision (i.e., using a coach for a walking program) or using motivational strategies when walking without supervision (i.e., following an online program).

STAVES OFF TYPE 2 DIABETES

研究人员，在发表在The American Journal of Clinical Nutrition, studied six sedentary, obese men ages 19–31 who participated in a walking program five days a week for 16 weeks. They found the men lowered their fasting blood sugar, reduced their insulin levels by 43% and decreased their insulin/glucose concentrations by 36%. The men also reduced body fat stores and internal insulin requirements.

帮助大脑

In theJournal of American Geriatrics Society,researchers研究了150名68-76岁的男女，他们每周仅参加一次基于社区的步行计划，持续90分钟，持续三个月。结果表明，步行者比对照组具有更高的单词流利度和运动功能。

1.加入互联网支持小组

在发表在Journal of Medical Internet Research，研究人员发现，参加在线社区的步行者完成了一项步行计划，比没有在线社区机构的步行计划高13％。他们的结论？“在线社区可能是减少损耗的一种有希望的方法。”

肯尼汉同意。“大多数人（行走）的唯一障碍是动力。那是在线散步计划可以有所帮助的地方。”她说，他们对您负责，提供支持并提供具有类似目标的人的鼓励。

2. walk狗

You do not need to get your own dog; you simply need one to walk. In a study fromClinical Nursing Research,26名参与者每周五天与经理狗一起走动认证的治疗犬，持续26或50周。26周的小组以52％的速度遵守该计划；50周的组以72％的速度遵守。步行者坚持该计划的最常见原因是狗需要“我们走路”。