Nowadays, people are so caught up in their daily chores that walking, relaxation and exploring the unknown comes last on their ‘to do’ list. Yet, it is highly regarded and considered walking the best exercises to take care of your body out there, and can be done by everyone and everywhere no matter the age and no matter the circumstances.
Think about it, with just 30 minutes of daily walking, most people seem to be able to improve their heart health, reduce body fat, strengthen bones and also to improve muscle power. It is done and can be done when walking to your car or bus, to work, to shops or just a stroll in the park to walk your dog or meeting up friends. All you need to do first, to get you going, is to start parking your car further than your destination so you get a chance to stretch your legs.
And for those who might be inclined to certain conditions of health, walking can help them to reduce the risk for type 2 diabetes, heart disease, osteoporosis and sometimes some cancers.
However, sadly, people tend to look for options to cut down the distance walking more and more: are desperate to park closer to the door, shop online more, etc. forgetting the true benefits of walking.
In the last decades, and even more and more in the last couple of years researchers draw attention to the dangers that physical inactivity has on the human body and mind and highlight the urgency of exercise to prevent and fight illnesses.
That being said, ‘simplest’ does not only suggest walking health benefits, also it appears that is a free way to improve your health. There is no costly walking price, it is free and the exercise does not require rigorous training and can be performed without any special equipment. Your regular clothes and some comfortable shoes that you already own can just about do for the beginning.
Also, walking it is an activity of low impact which is not limited by time. You can go for a walk whenever you feel the need to go, even though there are some suggestions for timing schedule when we are choosing walking for weight loss. We are all unique, therefore, we respond differently to the same things. Try couple of ways and distances of walking to decide which one is best for you, so you will get the most out of it: mind and body health, fun and relaxation.
If you are a healthy person who regularly works out, you can still find something useful here and fit a walking routine into your usual training routine to optimise the benefits.
You should know that for people who are overweight, elderly and even those who have not worked out in a while, walking is a highly recommended form of physical activity. Please continue reading if you fall into any of these categories or you know someone who needs it to find out what walking can do for you and your loved ones. Also, I want to point out and emphasise that these are some well researched and proven walking benefits facts.
So, here is a link to download my 7 Fitness Apps To Get You Started pdf
The Benefits Of Walking For Mental Health
A walk is one of the very few other things than sedatives that help with insomnia. Whether it’s a morning walk or an evening walk, it is known to help with insomnia and improve sleep quality, so that the next day the person wakes up fresh and with a clear and active mind. Another advantage of walking is that it stimulates the body’s natural mechanism of supportive care, releasing hormone-like substances in the blood that help reduce pressure and improve mood.
Walking also improves overall brain functions and activity. It helps to improve memory, learning, responses to behaviour and functions. It sometimes impacts people’s social behaviours. This is the primary reason why rehab centres, old homes and psychiatric wards always take patients for a walk in a healthy and beautiful environment, preferably in nature, far away from the noise and pollution.
Walking, in a way, is like meditation. It gives you time to think, releases in your body substances that help to reduce stress and calm your nerves. Imagine what an early morning walk in the park can do for you, even when the weather is not very pleasant. Do not get putt of by the rain or the cold. Dress appropriately and go and take your dose of natural medicine through walking. Walk off those negative thoughts and fill yourself up with positive emotions and lots of smiles.
There are a number of degenerative brain disorders that can be prevented by regular walks. Walks are prescribed as part of their therapy in patients with memory loss due to trauma or dementia due to genetic predisposition.
7 benefits of walking to mental health :
- Improves self-perception and self-esteem
- Improves mood and sleep quality
- Reduces stress, anxiety and fatigue
- Reduces symptoms of depression. The Best antidote.
- Improves memory and prevent strokes
- Reduces the risk of cognitive decline and dementia
- In older people, can improve cognitive function, memory, attention and processing speed
Does Walking Help Your Health Body?
People who knew or know the weight loss struggle understands that it is more than just restricting your diet or going to a gym. Losing weight comes with a lot of mental challenge, needing an emotional support kit and rational thinking. Simply put, it is a makeover brain. By agreeing to change everything from eating habits to lifestyle patterns, keep reading the following tips to help you maintain a positive attitude throughout.
Everybody knows that weight loss is no magic. One of the greatest psychological barriers that people are facing is when they ask too much in little time. It takes time to lose weight. Don’t push yourself to have a quick result and to get ill because of that. Take it slowly. Do not get discouraged.
Doctors and nutritionists say that the the weight kept best and for sure off is the one lost over a long period of time. The body needs all the nutrients to stay healthy so strict diets most of the time requires to cut off parts of the food that the body needs so even if you lose weight quickly even quicker you put much more back as soon as you stopped.
So the safes and highly recommended way is to eat healthy, cut down portions and walk around more and more each day. Just keep your body moving most of the time.
In a passive mode, when a person sits down their body the muscle activity is decreasing and the metabolism is also slowing down. Plus, the rate at which calories are burned by the body is reduced in one minute to one calorie. What happens afterwards presents a frightening picture but should be sufficient to motivate people to move more frequently.
A non-workers body is slowly weakening due to inactivity. The above factors make their bodies more vulnerable to different diseases and complications. Heart and pancreas are non-walker’s most damaged organs. Because of sitting, accumulation of fatty molecules and high cholesterol can block the blood vessels and increase the risk of heart attack and other cardiovascular diseases.
The more you use your muscles, the stronger you get. The abdominal muscles will get soft because when we are sitting we do not use the muscles. Tragically, many people are losing all hope that they will ever get abs. Therefore, from inactivity, the hip muscles are rigid and less elastic. We are limited in mobility and we are more likely to bruise. The glute muscles often suffer from becoming soft, hampering smooth walking and reducing leg strength.
Non-walking often affects the body’s digestive process. The body’s mid-section is squeezed when sitting and prevents food movement through the intestine. This contributes to bloating, bowel movements that are abnormal, acid reflux, and muscle cramps. In a sedentary position, the body burns 30% fewer calories. Obese people are usually found to sit longer than slimmer people. Statistics also show that sedentary time and obesity are directly proportional to one another.
If people do not walk or move, they will decrease their bone mass and density. It also increases the chances of osteoporosis. Women who sit for more than 6 hours each day have been found to lose 0.01 part of their bone mass each year. When they sit down, most people hunch forward. It can have detrimental repercussions on the person’s back and neck if such a posture is maintained constantly during work. Stressing the cervical bones causes pain in the neck, back, and shoulders.
And… YES, walking does help your body to lose weight and to keep you healthy and well.
7 walking benefits for a healthy body :
- Reduces the risk of illnesses such as cancer, diabetes, heart disease and stroke
- Helps you maintain a healthy weight. Help lose weight and tone your body
- Improves blood pressure and cholesterol levels
- Helps you build healthy bones and toned muscles
- Improves balance and reduces the risk of falls
- Increases life expectancy and reduces mortality
- Increases metabolism and strengthens the immune system
Other Benefits Of Walking
- Improves your social life. Expand your social group by joining walking groups – people that share your values and interest. Be surrounded by people that make you happy and helps you grow.
- Meet the one. Bygones are the times when it was relatively easy to meet the one that makes your heart skip. The age of technology ‘pushed us’ into isolation with research showing an increase in loneliness among each age group, especially the younger ones. Going out for a walk will definitely increase the chances of meeting that special one.
- Helps when dealing with grief. It helps to walk it off. Only time can heal but walking can make it better. Helps you see it from a different perspective and gives you the opportunity to meet other people who might help you with your grief by giving you advice or just listen.
- Some say that talking about it (especially to a relative stranger) helps a lot; and not only because someone is listening, but because saying things out loud helps you understand better where are you standing within that situation so you can come up quickly with solutions and steps on how to move on. It is totally worth a try – it’s free and you have nothing to lose but only to gain.
Such An Easy Activity With Such A Huge Positive Result
Clearing one’s mind and having some fresh air has long been associated with walking. Our brain requires good blood circulation, adequate oxygen and an optimal amount of glucose for successful functioning. A sedentary condition decreases blood flow to the brain and leaves it fizzing.
The activities people do while sitting also affects their brain’s functioning. Looking at computer screens, watching TV, watching mobile blindly are all extremely damaging to the brain. The rays transmitted by electronic devices are not only harmful, but limited human interaction often and also agitates the brain function.
Dementia, stroke, cancer, diabetes, heart disease, arthritis and depression are only a few illnesses that we hear about daily or maybe are part of our life and kind of terrify us. When we move, the chemicals that improve our brain function are produced. Consequently, sitting while working for longer periods of time will only reduce productivity. Less productivity leads to anger and frustration.
Researchers after researchers proved that the simple act of walking brings numerous health benefits to our body. Only a few minutes a day help to transform your health, body and mind into a positive outcome. Walking can reduce pain, and improve function, mobility, mood and quality of life, without worsening symptoms.
When a person is not moving, their body is addicted to sitting down and inactive. Their muscles are losing strength and their minds are becoming apathetic. The person finds it harder to get up and do any kind of action as a result.
Even if such a person tries to walk and do some sort of physical work, their physical condition is hampering them. They get out of breath really fast because of lower oxygen absorption. Their muscles are getting sore and quickly cramped. Many people are even experiencing pain because of their weight in their knees and ankles.
Soon, sitting all day long will become a habit. This behaviour often influences certain aspects in a non-worker’s life. Such a person gets comfortable sitting at home watching television instead of going out to meet and socialise with friends. It also becomes a hard task for such people to do basic tasks.
Walking promotes relaxation, fights and prevents anxiety, depression, dementia, blood pressure, diabetes, obesity and heart disease. The more you walk the more energetic and in a better mood you will feel.
…And never forget:
‘No matter how slow you go, you are still lapping everybody on the couch.’ Unknown Click To Tweet
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Until next time
Oana & Paula