Why I love walking and why you should too
Many of you know that I am a big proponent of walking. I owe a lot of that new found love for walking to my wonderful dog Luna, but you certainly do not need to have a dog to reap the benefits! From personal experience, walking has helped to improve my cardiovascular endurance, body composition, sleep quality, mood and energy levels. But don’t just take my word for it… below are the results of a few studies that analyzed the many health benefits of walking.
Tufts University stresses the importance to combining a high-quality diet with regular physical activity in order to live a truly healthy lifestyle. Together, they help us maintain a healthy body weight, improve mood and energy levels, and reduce the risk for chronic diseases associated with the aging process.
Tufts states that one of the most important benefits of walking is preserving mobility and independence in the aging population. Walking has been shown to slow the rate of muscle loss and restore lost muscle function in the geriatric population. Walking has also been shown to reduce inflammation and pain levels from arthritis in the hips and knees.
A Tufts research team called LIFE (Lifestyle Interventions and Independence for Elders) found that the increase in physical activity levels does not need to be drastic in order to see results and receive the health benefits. They found that an increase in physical activity of even just 45 minutes per week reduced the chance of mobility disability by ~70%.
In the US, adults are recommended to get 150 minutes of moderate intensity exercise per week….walking is a great way to accomplish that! The Journal of the American Heart Association found that in terms of longevity, the benefits of walking are equivalent whether you get your steps in in one long walk, a few shorter walks, or multiple short walk breaks throughout the day.
One study showed that a walking program can actually aid in developing healthy food preferences. After participating in a 16-week brisk-walking program, previously sedentary and overweight women demonstrated: a decrease in carbohydrate intake and an increase in protein intake, increased consumption of healthy oils and decreased consumption of sweet and fatty foods, and overall weight loss.
Summary list of the many benefits of walking:
Improves circulation, increases heart rate, lowers blood pressure, strengthens heart muscle & wards off heart disease
Stops bone mass loss: Just 30 minutes of walking each day reduced post-menopausal women’s risk of hip fractures by 40%
Longevity: Those in their fifties and sixties who regularly exercise are 35% less likely to die over the next eight years than their non-walking counterparts and that number increases to 45% less likely for those who have underlying health conditions
Releases natural pain-killing endorphins to the body
Weight loss/Weight management: A brisk 30-minute walk burns ~200 calories and can improve dietary habits
Increases muscle strength
Improves sleep: Even just a one-hour morning walk can help reduce symptoms of insomnia
Joint support: Movement and compression from walking increases the flow of synovial fluid, bringing oxygen and nutrients to the joints. Walking has been shown to reduce the risk of osteoporosis and arthritis
Improves breathing: Breathing rate increases when walking, causing oxygen to travel faster through the bloodstream, aiding in the elimination of waste products
Slows mental decline/Lowers Alzheimer’s risk: Women walking 2.5 miles per day had a 17% decline in memory, as opposed to a 25% decline in women who walked less than a half-mile per week; those who walked more than a 1/4 mile per day had ½ the incidence of dementia and Alzheimer’s disease than those who walked less
Improves activity tolerance, mobility, and independence for the geriatric and obese populations
Questions? Not sure how to start a walking program? Contact us today!
Email: courtney@plusforte.co
Phone: 978-590-6951
OR schedule your free 15-minute phone consultation here: https://www.plusforte.co/contact-us
References:
Garnier S, et al. Food group preferences and energy balance in moderately obese postmenopausal women subjected to brisk walking program. Appl. Physiol. Nutr. Metab. Vol. 40, 2015, pp. 741–748
Walking: Key to staying active and independent. Tufts University Health and Nutrition Letter. 2018, pp: 3-5.
Lange R.M., Nies M.A. Benefits of walking for obese women in the prevention of bone and joint disorders. Orthopaedic Nursing. Vol. 23, No. 3, 2004, pp: 211-215.
12 Benefits of Walking. (n.d.) Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking.
