these surprising benefits of a 30 minute walk a
day is the most profound way that you can improve your health today
hey Wellness Warrior I'm Dr Nick sarowski and when you talk about true anti-aging when you
talk about real disease prevention this is it in only 30 minutes a day you will transform
your health if you are not getting exercise in every day you have a deficiency just like
you could have a nutritional deficiency you will have an exercise deficiency because your genetics
require it I compiled all the research and this is so interesting and fascinating all the research on
how profound just a 30 minute walk a day is we're going to talk about all the details as to what you
need to know in order to perform this correctly but let's talk about some of the fun facts about
a 30 minute walk a day and how profound it is to your overall health a 30 minute walk a day
will prevent 91 percent of all cases of type 2 diabetes it'll reduce the risk of Stroke by 30
percent and prevent fifty percent of all stroke deaths it'll decrease congested heart deaths by
63 percent it'll decrease hospital readmissions for heart failure by 7 31 percent a 30-minute
walk a day will decrease your blood pressure by 11 points and also decrease your bad cholesterol
the ldls and increase the hdls which are thought to be a good cholesterol now this is incredible
because think about this for a second it'll decrease your blood pressure by 11 points how
many people are taking blood pressure medication and could do this instead how many people are on
cholesterol medication it could do something like this instead this is profound and conditions of
the cardiovascular system is the number one preventable cause of death in the world 30
minute walk a day could transform that based off these statistics now when we take a 30 minute walk
a day it's 5 000 steps and when you walk that 30 minutes it's going to burn around 170 calories
right it'll even help you lose some weight now one of the things that becomes a little bit confusing
here is you hear all the time well aren't you supposed to walk 10 000 steps a day isn't
that the magic number that most people look at their Smart Watch saying well I didn't get my 10
000 steps in well well does it matter all that much well it's kind of interesting because a 30
minute walk a day will get you about that 5 000 steps but isn't it a little bit confusing which
one do we need well the reality is is we need 5 000 steps in the form of exercise and then 10
000 steps in its entirety right but the reality is is that walking around your house and walking
back and forth from the refrigerator around the office is not exercise it's just movement
movement of course is good however what we want to do is focus on the exercise aspect of it so though
you might get 10 000 steps in it's only really beneficial if you're actually getting about 5
000 of that in the form of exercise and we'll talk about the details as to what pertains to
just going for a walk and what actually equates to some exercise here so let's go ahead and look
at the rest of the benefits of walking 30 minutes a day because that wasn't it even though that was
incredible that wasn't it there's more in the research it helped decrease breast cancer by 60
percent decrease the risk of colon cancer by 50 percent that's incredible when you think of how
many people suffer from these things it's going to help strengthen your bones and we're kind of
getting into some of the real anti-aging stuff improve your immune system most people think well
you got to have some pill and potion and all these things in order to improve your immune system how
about a 30 minute walk a day it will increase your anti-tumor activity it'll prevent 47 percent of
cognitive impairment in 62 percent of cases of Alzheimer's it'll help prevent 52 percent of all
dementia as you age and your brain starts to slip this isn't something that's a laughing matter this
is something you have to take seriously because you can take something like a 30 minute walk a
day and help reverse that negative activity that's happening in your brain it'll help reduce anxiety
and depression by 20 percent I will tell you it saddens me to the core how many people are
taking medications for anxiety and depression when they aren't doing things like going for a
30-minute walk a day and this is because these medications have a lot of collateral damage
even suicide being a part of that whereas you could just do a 30 minute walk a day and then
see if you have to go that route but wow this is something you should be doing first exercise
right next enhance learning capacity by 12 times when I was in school and we'd have these days
we were in class for eight hours one of the things that our teachers would do they'd be like at lunch
time don't go sit around somewhere go and exercise go to the gym it's gonna help you learn so very
good for learning capacity it's going to also help enhance physical function in older adults decrease
arthritis and help balance your hormones let's talk about the best time and some of the factors
that are very important to consider if you want to get good results with this best time of day this
is interesting because what the research shows is that if you actually go for a 30 minute brisk
walk after your meal it can actually decrease blood glucose spikes by as much as 50 percent
because when you activate the glucose mechanisms within the muscle tissue it's going to help drive
down that blood sugar so one of the best times is after a meal no doubt about it now another good
time that I think I really really like is going to be first thing in the morning you get outside you
get that first light on your skin it helps with your circadian clock it helps with your body know
the difference between date time and night time so that you can sleep better at night and have better
energy throughout the day as it pertains the best time one of the things we have to remember is
doing it at any time of day is better than not doing it at all if you can't fall into some of
these certain categories well you know what just get it in at some time now the distance the speed
and the duration this is really important because I have people say to me all the time Dr zarowski I
walk three miles a day why aren't they getting Health improvement from this or Dr zorovski I
walk for an hour every day it's like well that's great but what's going on here well according to
the research the most important factor is speed because we don't want to just Mosey around and do
a slow walk we actually want to get some speed in there so that our cardiovascular system is
working our heart rate goes up we're building a little bit of a sweat here and also breathing a
little bit heavier and this is where you're going to get the real benefit now 30 minutes a day 5
000 steps at a fast pace we don't want to just do 10 000 steps throughout the day walking wherever
we want to get that fast pace 5 000 steps in and that's where the true benefit comes from
now what I love about this is anybody can do it it's free and it'll transform your health
forever I'm Dr Nick zarowski give this video a thumbs up and share it with your friends because
they need to hear this and if you like this video I think you'll really like this one next