As an exercise, walking offers plenty of benefits. For one, it really is good for improving your heart health. Because it is an aerobic exercise, walking can make you breathe more deeply as your heart beats faster. This can strengthen your heart, as well as increase oxygen levels in your blood.
Aside from the numerous physical health benefits that you can gain when you take regular walks, you also stand to gain improvements in your sexual, reproductive, and hormonal health. Continue reading and learn about how walking affects your testosterone levels.
The Many Benefits of Walking
Walking is perhaps the simplest yet most beneficial exercise you can do to keep yourself healthy. Here’s what’s in store for your health when you take regular walks.
Walking is an excellent exercise for managing your weight. Whether you just need to maintain your current weight or you need to shed some pounds, walking helps you burn calories.
For best results, try walking uphill as that will make you burn more calories than just walking on a flat surface. Make it a daily habit to walk for a minimum of 30 minutes. If you can, try to log 10,000 steps.
Trim your waistline
If you’re looking for an easy-to-do exercise for trimming your waistline, walking is what you need to do. You won’t need any special equipment in order to do it, you can just go ahead and walk. For burning belly fat, try to schedule at least an hour of brisk walking every day.
When you walk for an extended period of time like for about 45 minutes or an hour, that makes your body switch from metabolizing carbs for energy to burning fat for fuel. And that’s a good thing if you’ve got a belly fat problem.
Relieve joint pain
Walking helps to lubricate your joints, which is why it’s recommended for people suffering from osteoarthritis. When you walk regularly, it can help strengthen and protect the muscles that are supporting your joints. For those young enough not to have arthritis yet, you can prevent the disease by walking at least 5 to 6 miles each week.
Walking and Testosterone
Any type of exercise or physical activity can help increase your testosterone levels. But walking is one of the best and easiest ways to do it. On top of that, walking also helps to improve your body’s stress-response mechanism, which makes it a great stress-reliever.
A 2015 study of young men, for instance, showed that moderate-intensity exercises like walking can help increase testosterone levels and improve stress hormone profiles. The men who participated in the study did treadmill walking for at least an hour thrice a week, for a period of four weeks.
The post-exercise recovery samples taken from the participants showed that their free testosterone concentrations were significantly higher compared to their pre-training values. In addition, their testosterone-cortisol ratios were also greatly reduced. A high testosterone-cortisol ratio is a marker of being overstressed.
Walking is more than just a nice way to relieve stress levels among young men. Middle-aged to older men often suffer from declining testosterone levels, and experts also recommend regular walking to help improve testosterone production.
Among elderly men, diabetes, metabolic syndrome, and obesity are quite common. These medical conditions, especially obesity, are closely associated with low testosterone levels.
Various studies have shown that for men with obesity, type 2 diabetes, or metabolic syndrome, aerobic exercises such as walking, running, and cycling can help improve testosterone levels, lower blood sugar levels, as well as reduce weight.
One study showed that walking for at least half an hour thrice a week, when coupled with a strict diet, can help improve serum testosterone levels, reduce waist circumference, fasting blood sugar levels, triglyceride concentrations, and high-density lipoprotein (HDL) cholesterol levels.
Improved sexual function is another excellent benefit that you can gain when you walk regularly. There have also been studies on how walking and other aerobic exercises can affect sexual performance among elderly men with erectile dysfunction.
In a 2013 study, for instance, the researchers observed that moderate aerobic exercises like brisk walking can help improve erectile function scores by 14%. The participants in the study were asked to engage in aerobic exercises for a total of 200-300 minutes per week for a period of 54 weeks.
Another study on the benefits of walking involved men who developed erectile dysfunction after a recent myocardial infarction. A home-based walking program intervention resulted in a 71% decrease in reported erectile dysfunction among 41 participants.
In contrast, there was a 9% increase in erectile dysfunction among those who did not participate in the home-based walking program.
Alternatives to Testosterone Therapy
Although exercise, by itself, is an excellent alternative to testosterone replacement therapy, there are many other options available for men who need to raise their testosterone levels.
A known fertility enhancer, Tongkat Ali works by directly stimulating your testicular cells. Through this action, Tongkat Ali is able to promote the increased production of spermatozoa, as well as the increased synthesis of testosterone. Tongkat Ali also reduces cortisol levels, which is another mechanism by which it helps restore your testosterone levels.
Another herb that’s popular as a remedy for male reproductive problems, Ashwagandha is also able to reduce cortisol levels and helps to increase your testosterone levels. As a rejuvenating agent, Ashwagandha also aids in increasing your energy levels.
If you’re interested in walking as an exercise to lose weight, you should try fenugreek supplements. The herb is known to aid in digestion, plus its high dietary fiber content can make you feel full, thus reducing your cravings. In addition, fenugreek is also able to help with your free testosterone levels.
This important mineral is widely known for improving testosterone levels. The reason why foods like oysters and legumes are always recommended for men with low testosterone is that these foods are rich in zinc. The mineral actually plays an important role during testosterone synthesis.