What’s not to like about taking a stroll? But don’t be fooled: This simple approach to physical activity is good for you in so many ways. Today I want to explore with you three of my favourite benefits of walking. I hope that by the end of this piece, I have convinced you of the magic of ambulation.
Walking can allow you to meet daily recommended physical activity recommendations, no matter your age or fitness level.
“Not all those who wander are lost.” — J.R.R Tolkien
1. Heart disease
We begin with heart disease. Take a walk at a reasonable pace, and you will raise your heart rate, lower your blood pressure, and make your heart stronger.
I want to try to quantify the cardiovascular benefits of walking. Researchers from The University of New South Wales (Australia) provide data.
This meta-analysis sought to understand the dose-response relationship between walking and coronary heart disease risk reduction for both men and women in the general population. Here’s the takeaway message for you:
Walking for a minimum of thirty minutes every day, five days a week can reduce your risk for coronary heart disease by about one-fifth.
Your risk may drop even more if you increase the duration or distance you walk per day. The study authors conclude we should prescribe walking as an evidence-based and effective exercise approach for heart disease prevention in the general population.
2. Ease joint pain
Want to ease joining pain? You may want to try walking, as it can enhance lubrication while strengthening the muscles the support your joints. Moreover, several studies indicate that walking reduces pain related to arthritis and that walking for five to six miles weekly can prevent arthritis from forming.
The bottom line? Physical activity is beneficial in relieving adult arthritis pain as effectively as over-the-counter medications.
3. Extend your life
Let’s end with this remarkable observation: Heading out for a daily walk — even for only 20 or 30 minutes — can improve your mind and body while extending your life. To get the most out of your walk, make it brisk.
Here’s the proof: A 2015 study published in The American Journal of Clinical Nutrition discovered that a brisk 20-minute walk daily drops early death risk by nearly one-third. If you are inactive, take heart: The researchers report that those who lived otherwise sedentary lives had the most significant benefit of all groups studied.
Choose a walking route and daily step goal that is safe and reasonable for you, and please speak to a valued healthcare provider before starting a new fitness routine. Finally, I find a pedometer to be motivating.
And there you have it. The remarkable benefits of getting out for a short walk. Thank you for joining me today. I hope you have a little more motivation to move!
