The wonders of walking
Walking is a simple, cheap and a very underestimated form of exercise. It can benefit both our physical health and mental well being. So, how can it benefit you and how much walking is recommended?
Physical benefits:
improve cardiovascular fitness
lower blood pressure
lower inflammatory markers
enhance immune function
maintain glucose control
reduce pain levels!
Lowers the risk of a stroke, heart attack, infections and type 2 diabetes
low impact, but a weight bearing form of activity
allows for mobility of joints and surrounding large muscle groups
increased blood flow to joints and soft tissues
improves balance and co-ordination
helps with weight management
Lowers the risk of musculoskeletal injuries, falls and osteoporosis and helps with the management of obesity, joint pain and lower back pain
Mental Benefits:
improves mood
helps with sleep
reduces stress and anxiety
improves memory
How much should I walk?
Canadian guidelines advise 150 minutes of moderate activity per week to achieve health benefits. This can be split in any way, even a 10 minute walk will provide benefits!
Some is better than none!
Kelly, P, Murphy, M & Mutrie, N 2017, The health benefits of walking. in C Mulley, K Gebel & D Ding (eds),
Walking.
Transport and Sustainability, vol. 9, Emerald Publishing, pp. 61-79.
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/walking-for-health/
https://csepguidelines.ca/guidelines/adults-18-64/