Walking your way to Longer Life
Are you wanting to relieve your daily stressors, that basically costs you nothing but time? Do you suffer from bouts of anxiety or mild depression and you need some symptom respite? Are you looking to improve the quality of your life and prevent illness?
Are you looking to loose some weight and find your real self again?
Do you want to add more healthy years to your life?
If you answered yes to any or all of these questions. Then all I need to say, is 'Walk On' and read on.
In fact, research studies are highlighting that sitting may be more harmful to your health than smoking. Yet, what I like about this exercise activity is that its uncomplicated, simple to do and its helps clear a cluttered or stressed mind.
However, a negative fact exists - in that, within today's fast paced modern and technological world, people are becoming more and more sedentary, or for a better word - lazy. Subsequently, its becoming more difficuly to motivate yourself to get up off the couch or release yourself from the magnetic draw of the internet.
All of which are slowly contributing to ill-health issues such as heart disease, diabetes to high blood pressure, depression, memory problems, harmful eating habits and weight gain.
Research on the Benefits of Walking
The latest research is showing that there are many health benefits associated with walking. According to Dr. Edward Phillips, who acts as an assistant professor of physical medicine and rehabilitation at Harvard Medical School in the U.S. He says that most people can clock up around 4000 steps a day, just by doing the daily chores such as looking after the household, grocery shopping, etc. However, he also states;
"If you regularly walk another 4,000 steps a day to reach a total of about 8,000 steps per day, there's a dramatic difference in whether you live or die over the next decade."
Further to this, Professor Phillips also points out that its not how fast you walk, but the 'distance' you walk.
So,
if you consider that 2,000 steps equals approximately one mile, try not to get
intimidated by this 4 mile a day goal - as, you can even stagger your walking
routine throughout the day. In other words, try to take extra steps over the course of each waking hour, so you can reach this level.
As
Professor of medicine and expert on physical activity at the Harvard
Medical School Dr. I-Min Lee rightly points out “Those little things
collectively add up.” [1]
Interestingly, in another research
study that looked at 16,741 women ages 62 to 101 (average age 72) between 2011 and 2015. All study participants wore tracking devices called
accelerometers during waking hours. The central study question was: are
increased steps associated with fewer deaths?
The key findings from this study found that although women who were mostly sedentary each day tended to average around 2,700 steps a day - the women who increased their daily steps to 4,400 steps a day (2.25 miles) then they reduced their mortality rates by 41%. [2]
Conclusion
In concluding, its widely evident that regular walking can increase life expectancy, and another added advantage is the ability to experience good functional capacity throughout later life.
So what are you waiting for. Start the ball rolling and go out and buy yourself a quality air of comfortable and well cushioned walking shoes and some visible or reflective type lightweight clothing. Then find a nice spot to walk, preferably in a nature type environment, and ensure its safe to walk in.
If you feel the need why not slash out on an accelerometer device that you can attach to your hip
or waste - that way you can monitor the amount of steps you take during your walk routine. Do you have a smartphone? Why not download a pedometer app (e.g. Moves, Breeze, or Pedometer++).
So, strive to make walking part of your daily life, and start 'Walking the Walk'
Refs:
1] Harvard Health Publishing (2020). 'Step up your walking game - A new study offers strong support for the life-extending effects of a daily walk.' Harvard Medical School. July, 2020. Article cited online at https://www.health. harvard.edu/heart-health/step-up-your-walking-game.
2] Harvard Health Publishing. (2019).'10,000 steps a day - or fewer?. Article posted by Steve Calechman, July 11, 2019. Harvard Medical School. U.S.A.
Photo Images:
1. Ketut-Subiyan of Pexels 2. rf-studio of Pexels
