“The best remedy for
a short temper is a long walk.” (Jacqueline Schiff)
The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. This simple activity that you've been doing since you were about a toddler is now being marketed as the closest thing we have to a wonder drug. You probably know that any physical activity is a benefit to your overall health. Walking lowers the risk of blood clots since the calf acts as a venous pump contracting and pumping blood from the feet and legs back to the heart. This reduces the weight on the heart.
Walking is one of the
most natural and useful types of exercise around. Walking is one exercise that won’t cost you anything as it
requires no equipment, and can be performed regardless of where you might be in
any given moment. Walking
also gives you a whole range of mental, physical and emotional health benefits.
Most
physicians favor walking for exercise over running due to the fact that it is a
low-impact exercise, which makes it far less punishing on the joints and heart.
Walking yields various health benefits regardless of how old or fit someone
might be. It can also reduce the odds of developing various diseases and extend
your lifespan. Below are some of the
benefits walking offers:
Prevent Cognitive Disorders As we age, we run the risk of developing hereditary
cognitive conditions which affect our mental health. Dementia is an adverse
health disorder where affected individuals begin to lose their cognitive
abilities, such as memory. The most common form of dementia that affects
Americans is Alzheimer’s disease. This hereditary condition slowly erodes
cognitive capabilities, leaving the affected individual a shell of their former
self. Dementia affects more than 5.7-million Americans, with the majority of
patients being over the age of 65-years old.
Studies show that eating a nutritious diet and exercising
every day postpones the onset and development of Alzheimer’s disease. Research
also shows that patients who walk frequently, feel more confident in
themselves, and are less reliant on others. Some people who are suffering from
dementia may need assisted walking therapy to ensure that they don’t wander off
on their walk. While it’s by no means a cure for dementia, walking can
significantly improve the quality of life for people who are living with
cognitive disorders.
Slow the Aging Process We
can’t escape the aging process, but research suggests that we can slow it down.
As we age, our body experiences a reduction in protein synthesis. This
reduction leads to the development of the signs of aging, such as wrinkles. Have
you ever noticed a senior who looks decades younger than their age? This
phenomenon occurs due to changes in the telomerase enzyme responsible for
slowing the signs of aging.
Studies suggest that physical activity may activate this
enzyme, slowing the aging process in adults and seniors that exercise
regularly. The telomerase enzyme is partially responsible for maintaining the
integrity of DNA as well. Therefore, everything you can do to increase the
activity of this enzyme will benefit you in the aging process. Start walking today
and you can expect an increase in circulation that improves the flow of oxygen
throughout the body, enhancing longevity. Stay youthful and go for a walk.
Reduce Stress Levels We
live in a busy world. Living up to the responsibilities of work, spending time
with the family, and keeping up with social commitments takes up plenty of time
during the week. As a result of a busy lifestyle, we experience a stress
response that lets us know when our body is running on fumes and needs a break.
When we fail to pay attention to our natural stress response, it results in
burnout.
People in this physical and mental state are prone to
developing all sorts of adverse health disorders, such as adrenal fatigue.
People who are living with this autoimmune disorder, experience an imbalance in
the production of the stress hormone; cortisol – responsible for the
“fight-or-flight” response. As a result of the overproduction of cortisol, the
affected individual feels exhausted, but can’t get to sleep – spending their
evening tossing and turning in bed. Going for a walk relieves tension and
stress built up during the day.
Enhance and Improve Mood Anxiety
affects more than 40-million Americans. Symptoms of this disorder include an
increase in heart rate, and respiration similar to what people experience
during the early stages of a heart attack. However, anxiety rarely leads to
cardiovascular events if treated in time. However, walking reduces stress and
anxiety, relieving mental and physical tension. Some people may find that they
have issues with controlling their mood.
They may wake up feeling fine in the morning, but be a
hysterical mess by the middle of the day – for no apparent reason. Hormone
imbalances in estrogen and progesterone are usually to blame for wild mood
swings. Exercise is an excellent way to improve and stabilize your mood. When
we walk, our brain releases dopamine and norepinephrine, two potent
neurotransmitters responsible for giving us that feel-good feeling after we
workout. If you’re feeling low and depressed, take a walk, it will help to
cheer you up and return you to a healthy state of mind.
Enhances Memory Research
suggests that exercise has links to cognitive health. People who choose to live
a sedentary lifestyle can experience a reduction in the size of the
hippocampus. This region of the brain is responsible for memory. Conversely,
people who exercise regularly experience an increase in the size of the
hippocampus. The study also shows that exercise improves circulation, sending
more oxygenated blood to the brain, improving your cognitive ability. When we
exercise, our heart rate increases, pushing more blood around the body to
satisfy the demand for fuel by our muscles.
This research means that if you want to keep your mind sharp
and healthy, it’s best to get some form of exercise each day. Walking is the
ideal way to take advantage of this mental benefit. Going for a walk once or
twice a day improves memory recall, and you won’t have to worry about where you
left your car keys anymore.
Improves Your Sleep We’ve
all experienced a hard day at work that leaves us feeling mentally and
physically drained. Let us ask you a question, how did you sleep that night?
The chances are that you fell asleep as soon as your head hit the pillow. Being
exhausted can be both a good and a bad thing. It’s okay to wear yourself out
from time to time to increase your body’s stamina and endurance for dealing
with activities and tasks.
However, do it too often and you’ll end up burning yourself
out if you don’t allow your body to recover. How many times have you tried to
fall asleep at night, only to toss and turn as sleep escapes your grasp?
Exercising increases energy expenditure, burning calories, vitamins and
minerals as we walk around the block. Walking relieves tension and stress
associated with the development of sleep disorders like insomnia as well. If
you feel like you have too much energy in the evening, get out on the street
for a walk to prepare yourself for bedtime.
Aids Weight Loss Walking
can help you lose weight and is overall a great exercise for your whole body.
American researchers conducted a study wherein patients who were obese were
instructed to walk together in what is known as a walking bus. They were
instructed to walk together to get to their respective destinations across the
city rather than driving. After only eight weeks, over half of the participants
lost weight — averaging out at five pounds per person. With such promising
results, it could be a good idea to give your car a rest and walk to any nearby
destinations.
Not only will you lose weight, you’ll also save money on the
gas that you would have otherwise consumed by driving to your destinations. Usually, when
something can both make you healthier and save you money, going for it is a
no-brainer. The bottom line is that walking will lighten your results on the
scale and keep your wallet full. Harvard researchers looked at 32
obesity-promoting genes in over 12,000 people to determine how much these genes
actually contribute to body weight. They then discovered that, among the study
participants who walked briskly for about an hour a day, the effects of those
genes were cut in half.
Fights Cancer Cancer
is one of the most miserable killers. The worst part about the disease is that
it kills its victims off slowly, leaving them to suffer for months or even
years before finally being at peace when they pass on. Sure, there have been
cancer survivors, but the number of casualties resulting from cancer is far
higher than the number of those who have beat it. Sedentary lifestyles can be a
major risk factor for developing cancer. Scientists already confirmed that
walking more often and in greater distances is a great way to lose weight, and
losing weight is an effective way to lower the odds of developing cancer.
Walking has also been useful for people who are currently
undergoing treatment for cancer as it alleviates some of the side effects
caused by chemotherapy. Another study showed that walking is especially
effective at lowering the odds of developing breast cancer. Researchers already
know that any kind of physical activity blunts the risk of breast cancer. But
an American Cancer Society study that zeroed in on walking found that women who
walked seven or more hours a week had a 14% lower risk of breast cancer than
those who walked three hours or fewer per week. And walking provided this
protection even for the women with breast cancer risk factors, such as being
overweight or using supplemental hormones.
Reduces Risk of Diabetes Diabetes
is a disease that tortures over 20 million Americans. An increased volume of
sedentary lifestyles in American culture has no doubt played a role in this
massive increase in cases. Diabetes is an autoimmune disease that could lead to
gangrene, blindness, and death.
Doctors recommend that everyone gets at least 5,000 steps
each and every day — specifying that at least 3,000 of the 5,000 steps should
be at the pace equivalent to a brisk walk. Doctors have said that getting the
recommended amount of steps or even exceeding it can help people manage their
diabetes and reduce the severity of its symptoms.
“A morning walk gives the body a chance to
forgive the trials and tribulations of yesterday, to shed its rubbish and
mental clutter.” (Terri
Guillemets)[i]
[i] Sources used:
·
“12 Benefits of Walking” by Arthritis
Foundation
·
“20 Shocking Benefits of Walking Regularly” by
SimplyHealth.io
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