November 30, 2019

The Power of Walking

We all know that walking is good for us. However, walking is often underrated and overlooked in the exercise industry. Walking is always time well spent. Most people need to get up and move to offset their sedentary lifestyles/work environments that many people are stuck in.

 

People get the idea that they need to run long distance to get any kind of exercise benefit. In turn, they end up hurting themselves, getting discouraged and/or falling off the exercise wagon all together.

Walking is not only a simple form of exercise, it also the cheapest.

 

The benefits of walking go way beyond weight loss and maintenance. Here are few other things walking can do for you.

 

1. Walking Clears Your Mind

It allows you to literally step away from the constant stimulus of a busy life, computer screens, and technology. Walking has been shown to have reverse aging effects and can help fight against dementia and Alzheimer's as we age. Walking will constantly allow you get things in order and shift your state. By stepping away from the stimuli, you can decrease the feeling of being overwhelmed and anxious.

Walking can also boost your mood. Many studies have linked walking to lower stress levels. It allows you to get in some deep breath, fresh air, and the ability to just observe. Walking through nature has shown to reduce feelings of frustration and can put you in a meditation state. A walk can often create a different perspective on a situation. In turn, this can spark new ideas, new ways of dealing with problems, and an overall feeling of being refreshed. 
 
Walking can also boost your memory. Walking specifically helps strengthen the hippocampus. This is the part of the brain involved in verbal memory and learning. A study of women 65 and older found that age memory decline was lower in those who walked more. 
 
2. Walking Improves Your Bodily Functions

Daily walks can help fend off illness by boosting your immune system. Walking also improves your blood glucose levels. It doesn't have to be a long walk either. One published study found that a quick 15 minute walk after a meal was as effective at lowering blood sugar levels in 24 hours as a 45 minute walk. 

 

Walking also can lessen the pain of arthritis and fibromyalgia. The low impact of walking is enough to lower pain and improve function for most people. 

 

Walking also helps boost your circulation.This can help lower blood pressure and reduce risk of heart attacks or strokes. 

 

Walking can help strengthen bones as well. One study found that women who walked for a minimum of 4 hours a week saw 40% reduced risk of hip fractures. This is great news for people just starting a workout routine, or people who need low impact exercise due to joint issues. 

 

3. Walking Reduces Your Risk Of Tripping and Falling


Walking daily can help prevent trips and falls as we age. As we get older we start to lose our balance and muscles weaken in the shins that cause a shuffling gait that can increase the risk of falling. However, by walking consistently, our balance can improve and strengthen the lower body. Walking with an heel to toe stride will help strengthen these muscles even more by emphasizing dorsiflexion (moving the foot towards the shin).

 

All in all walking is one of the most productive things you can do. It is never time wasted and always produces more benefits than you expect. Trust the process, start going on regular walks. ESPECIALLY if you feel overwhelmed/swamped or too busy! If you're not sure where to start, confused, and looking for a customized online or in person program tailored to your specific goals, click here to schedule a free session or 20 min call.


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