Physical activity has a deep impact on the overall well being including the longevity of an individual. Several studies have suggested the importance of daily movement for as small as just a few minutes in controlling the important parameters of the body.
Recently, Cleveland Clinic’s Senior Medical Advisor, Mark Hyman took to Instagram to share the findings of two important studies and to aware his fans and followers about the importance of walking.
“Daily movement isn’t just about fitness; it’s about longevity”
Sharing the highlights of the study, the expert writes, “A study published in The Lancet followed 47,000 people over seven years and found that walking can significantly lower the risk of death. For adults 60 and older, the greatest benefits were seen at 6,000 to 8,000 steps per day. For adults under 60, the sweet spot was 8,000 to 10,000 steps per day. Daily movement isn’t just about fitness; it’s about longevity. Start where you are and build from there.”
Dr. Mark’s post has received positive feedback from his followers. “Love this reminder! Every step adds up to a healthier, longer life. Time to lace up and get moving! Who’s in?,” writes one user.
“Could not be agreed more! My homework to the couples is to take a short walk at least for 10 min around the block whenever you feel out of control. It is so important to remind ourselves we are humans and we are not perfect. Getting angry, triggered, and misunderstood by everyone there specifically our partner is part of life. But how we choose to respond to our own triggers and emotions is the key to have a more blanched and more satisfying life. As a couple and relationship therapist I always emphasize the importance of pause, process and precede. Taking few minutes walk not only help out with physical health but also calm our nervous system down so was can come back with clarity and calm to our partner,” writes a therapist.
Power walking is a faster-paced form of walking that offers enhanced health benefits compared to regular walking. By maintaining a speed of 4 to 5.5 mph, power walking boosts cardiovascular fitness, burns more calories, and strengthens muscles. It improves posture, engages the core, and enhances endurance without the impact of running. This low-impact exercise reduces the risk of heart disease, diabetes, and joint issues while promoting weight loss and mental well-being. Incorporating arm movements and proper posture maximizes its benefits. Power walking is an effective and accessible way to improve overall health and maintain an active lifestyle.
How does walking help boost health?
Walking is one of the simplest yet most effective forms of exercise. It requires no special equipment, can be done anywhere, and offers numerous health benefits. Whether it’s a brisk morning walk or a relaxed evening stroll, walking consistently can greatly enhance physical and mental well-being. Studies have shown that regular walkers tend to live longer and healthier lives. Walking reduces the risk of chronic diseases, improves mobility, and enhances overall quality of life, making it a key factor in healthy aging.
Walking strengthens the heart by improving circulation, reducing bad cholesterol (LDL), and increasing good cholesterol (HDL). Regular walking lowers the risk of heart diseases, high blood pressure, and stroke. Just 30 minutes a day can significantly improve heart health and boost overall endurance. For individuals with diabetes or those at risk, walking helps regulate blood sugar levels. A short walk after meals can enhance insulin sensitivity and reduce blood sugar spikes, making it an excellent habit for diabetes management.
Walking is an effective way to burn calories and maintain a healthy weight. A brisk 30-minute walk can burn between 150-200 calories, depending on body weight and speed. It also helps in improving metabolism, making it easier to manage weight without the stress of intense workouts. It engages various muscles, including the legs, core, and back. It helps maintain bone density, reducing the risk of osteoporosis and fractures.
Walking, especially in nature, reduces stress, anxiety, and depression. It stimulates the release of endorphins, the body’s natural mood boosters. Walking in fresh air and green surroundings can also improve concentration, creativity, and overall mental clarity.
Walking stimulates the immune system, helping the body fight infections. Studies suggest that people who walk regularly have a lower risk of colds, flu, and other illnesses. Walking enhances circulation, which allows immune cells to move more efficiently throughout the body.
Regular walking can improve sleep quality by reducing stress and balancing circadian rhythms. It helps in managing insomnia and contributes to more restful and uninterrupted sleep.
A post-meal walk aids digestion by enhancing gut motility and reducing bloating. Walking after meals can also help prevent acid reflux and promote overall gut health.