The benefits of walking every minute
JAKARTA. Walking has many benefits for your health.
Prevention.com details the various benefits of each minute of walking.
Diabetics and who want to lose weight, need to listen.
Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your runs.
Your heart rate becomes around 70 to 100 beats per minute (bpm), causing increased blood flow and warming up of the muscles.
Any muscle and joint stiffness eases, due to the release of joint lubricating fluid to help you move more easily.
When you move, your body burns 5 calories per minute.
Compare this with resting conditions when the body can only burn 1 calorie per minute.
The body begins to need more fuel and begins to draw it from its carbohydrate and fat stores.
6-10 minutes
Your heart rate increases from 100 to around 140 bpm, and you burn up to 6 calories per minute.
There is a slight increase in blood pressure due to the release of chemicals that expand blood vessels, bringing more blood and oxygen to the working muscles.
11-20 minutes
Your body temperature keeps rising, and you start sweating. This is because the blood vessels near the skin expand to release heat.
As your speed increases, you will burn 7 calories per minute and breathe harder.
Hormones such as epinephrine and glucagon increase to release fuel for muscles.
Minutes 21-45
You begin to feel relaxed and fresher as your body releases more endorphins or the joy and encouragement hormone.
More fat is burned and insulin levels drop.
This is good news for anyone struggling with being overweight or diabetic.
46-60 minutes
Your muscles may feel tired due to reduced carbohydrate reserves.
When your steps slow down, your heart rate drops and your breathing slows down as well.
You’ll burn fewer calories than before you started walking, but the calorie burn in your body will continue for an hour after you stop.
(Bestari Kumala Dewi)