Walking: A Good Exercise for Longevity
Walking: A Good Exercise for Longevity
Growing up as a farm girl, the thought of additional activity did not cross my mind. My days were filled with a variety of physical movements––from sun up until sundown. Today’s lifestyles present a different activity level for most people.
I am delighted to read studies and hear medical experts “prescribing” a simple walking routine to maintain or improve most health concerns. There are a number of reasons walking should be included into our health-style.
Nutrition Action Health Letter published an article in 2015 giving “7 Reasons to Lace Up Your Sneakers” which suggested that walking helps:
• Build a bigger, sharper brain: Healthier brains are evident in more-active people. Reports of developing Alzheimer’s disease and other dementias are lowered by about 35% in those who walk regularly.
• Living longer: Most Americans sit about two-thirds of their day, which is equivalent to nearly two full-time jobs every week. Replacing just one hour of sitting with one hour of walking improves overall energy and health immensely.
• Reduce aching in knees: Loss of mobility leads to loss of independence. Frequent, brisk walking restores joint flexibility and range of motion, which improves quality of life.
• Improve your mood: A drugless way to correct the imbalance in serotonin (the chemical messenger that maintains a balanced mood) levels.
• Lower your risk of cancer: Physically active people, especially those who walk, are less likely to develop some cancers. If a person is already working with cancer protocols, walking often helps them recover more quickly post-treatment. This improves their quality of life.
• Strengthen your heart: Regular physical activity reduces the risk of heart attack, stroke, sudden cardiac death atrial fibrillation and congestive heart failure. Walking improves the efficiency of the heart’s pumping action which improves the overall strength of the heart and the blood vessels.
• Dodge diabetes: Insulin resistance in the muscles declines as one ages. Physical activity improves insulin sensitivity in the muscles. Frequent brisk walking trains your muscles to clear the glucose more efficiently.
Harvard Medical School and the Mayo Clinic also provide recommendation lists for adding a daily walking routine for these health benefits:
• Counteracts the effects of weight promoting genes, helping to maintain a healthy weight and reduction of body fat
• Tames “sweet tooth” cravings
• Reduces the risk of developing breast cancer (a 14% lower risk in breast cancers with 7+ hours of walking each week)
• Eases knee discomfort and pain by protecting the joints with lubrication and strengthening the supporting muscles
• Boosts immune function (20-minutes of walking for 5 days per week results in 43% fewer sick days)
• Strengthens bones and muscles
• Improves cardiovascular fitness
• Improves balance and coordination
• Improves mood, memory, cognition and sleep
• Increases energy levels and muscle endurance
• Reduces stress and tension
These benefits are the result of frequent brisk walking––not race walking––for at least one-half hour daily to begin. As your body adjusts to the new physical activity, you’ll notice greater endurance, strength and agility. Gradually increase the frequency, distance and pace as you feel ready. You’ll feel empowered with your new fitness level.
Some tips to consider when you begin your walking-for-longevity routine:
• Keep it simple and safe: Choose comfortable clothing (hat, sunscreen, sunglasses, reflective tape, etc.) and well-fitting shoes. Pick-a-path that is smooth and level to begin.
• Stay well hydrated!
• Swing or pump your arms to increase cardio activity and to move the lymph.
• Keep your head up, eyes forward, shoulders & neck relaxed.
• Hold your stomach in––tighten your core for better body balance and control.
• Roll your foot smoothly from heel-to-toe for a smooth stride.
It’s never too late to begin a walking program and to gain these benefits. Here’s to a great summer of steppin’ out.