5 Health Benefits of Walking
If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk. –Raymond Inmon
Walking can have many benefits for our body, mind and soul.
- Reduce risk of heart disease and cancer.
According to the American Heart Association, people who walk 5000-6000 steps per day see a 40% reduction in risks for death of all causes. Each 2500 steps, reduces the risk by another 34%. Walking increases blood flow throughout the body which reduces the strain on the heart. This helps to reduce blood pressure. The heart is a muscle and like all other muscles becomes stronger with exercise which helps to lower resting heart rate and improve overall cardiovascular health. Walking helps to lower risk of cancer by regulating hormones, strengthening immune system, and reducing inflammation. Strengthening the immune system allows it to more easily find and attack abnormal cancer causing cells. Inflammation is a cause of many issues within the body that can increase our risks of many diseases, pain and problems.
2. Protects joints
Low impact exercise such as walking helps to protects our joints. Walking increases blood flow to the cartilage in our joints allowing it to receive the nutrients that it needs to cushion and protects our joints. This is especially helpful in those with osteoarthritis. As we age and develop osteoarthritis, our cartilage starts to wear causing pain and stiffness in our joints. Walking helps to lubricate the joints and alleviate this stiffness, increasing our mobility. Strengthening our muscles, through walking, helps to take pressure off of our joints and provide stability.
3. Help with weight management
Walking helps to burn more calories. Walking outside on different terrains and inclines will increase this effect by causing more exertion. Studies have shown that walking helps to reduce the amount of belly fat, especially visceral fat. This is the type of fat that is around our organs that is far more dangerous to our health than subcutaneous fat which is the fat that you can pinch. Once weight is lost maintaining it can prove to be difficult. Continuing to stay active aids in keeping the weight off.
4. Relieve stress and lower cortisol
Step outside. Close your eyes. What do you hear? Birds chirping? The wind whistling? A distant train whistle? This how to start a mindful walk. Clear your mind and focus on the sounds of nature and your surroundings. Let all other stressful thoughts go and focus on your breathing and the moment you are in. Taking time to go for a walk following these principles can help to lower your cortisol levels and manage your stress and anxiety. Walking increases blood flow to your brain which improves cognitive function and focus. The exercise releases endorphins that elevate your mood and give you a feeling of happiness. Lowering cortisol will in turn allow weight loss to occur more easily, blood sugar levels to drop, and cause less stress on your cardiovascular system.
5. Improve sleep
Walking for at least 20 minutes a day can help you fall asleep faster and sleep for longer. Studies show that this is due to the release of serotonin. Serotonin helps to improve mood and relieve anxiety. If you are keyed up and your mind won’t stop racing with thoughts of the day, a walk can help to calm your thoughts and aid in falling asleep. Getting a good nights sleep is imperative for the body and mind to rejuvenate and repair itself. Going for a walk after dinner is a great way to enjoy the world around you, give your digestive system a boost, and get that serotonin release that will give you a restful night of sleep.
Walking is a gentle exercise that almost everyone can enjoy. Take the time each day to move your body. Increasing blood flow can improve so many ailments and help to elongate our lives. A meditative or prayer walk can be a great way to start or end the day. Time to enjoy all of the sounds and sights of the world around us can ease the stress of the day and allow us to appreciate the lives that we have.
Life is a one time offer, use it well. -Unknown