Yesterday, we gave you five good reasons why you should start a walking program (“Five Reasons to Start Walking…Today“). The reason we chose “walking” as our first topic of the year is because it is easy (for most of us) and effective (for all of us). With that in mind, let’s pick up where we left off yesterday. Here’s another five from our top ten list.
6. Walking improves cholesterol levels!
You may already know that too much serum cholesterol in the bloodstream can leads to an increased risk of heart disease, which brings us to another benefit of walks. Lab results show it increases the “good” (HDL) levels and decreases “the bad” (LDL). Researchers found that daily walkers had better cholesterol readings than less frequent walkers.
7. Walking reduces stress and anxiety! Another important, but overlooked aspect of walking is the psychological one. A brisk walk not only gives us time to think clearly, it improves mental outlook. Speaking from experience, taking walks calms the nerves and reduces tension and stress. For me, there’s nothing like a leisurely stroll to help me relax, de-stress, and unwind. Since walking triggers endorphins, it reduces symptoms of depression and anxiety as well as promotes relaxation.
8. Walking is easier on the body than running! Walking is less strenuous and physically demanding than running. That said, it is easier on the knees and ankles and less jarring on the body. When you run, the impact of each step on your shock absorption system can be up to 3 or 4 times your body weight! When walking, the step impact is 1 to 1½ times your weight, thus decreasing your chance of injury.
9. Walking may reduce your risk of Type 2 Diabetes!
In a study published in Diabetes Care, the authors make the connection between physical activity and type 2 diabetes. They found it isn’t necessary to do strenuous exercise to reap health benefits.11Referencing the study in Diabetes Care, James O. Hill, Ph.D. addresses health practitioners, “Encourage your diabetic patients to walk, it is probably one of the best things you can do for their health.”12 “A good starting target” he suggests, “is to increase walking by at least 1.2 miles/day or 30 min or 2,400 steps/day.”
10. Walking is good for you! Taking a 30-minute walk five days a week is just plain good for you! “Walking is an excellent form of exercise for everyone, and for those with conditions like diabetes, asthma, heart disease and depression, a regular walking regimen has the added benefit of helping to manage these diseases,” reveals Bob Sallis, MD, of Southern California Permanente Medical Group. “I’m a strong believer in the power of walking and that’s why I literally prescribe it to my patients as front line medicine — often in place of medications.”7
Conclusion
So, there you have it! That’s 10 good reasons why we should all start a walking program. While it may not be the solution to all your health and fitness goals, taking frequent walks is certainly a step in the right direction.
References:
[7] “Health Benefits of Walking” (2011). Retrieved July 24, 2012, from http://www.everybodywalk.org/newsroom.html
[11] Di Loreto C., et al. (2005): Make your diabetic patients walk: long-term impact of different amounts of physical activity on type 2 diabetes. Diabetes Care 28:1295–1302.
[12] Hill, J. (2005): Walking and type 2 diabetes. Diabetes Care 28.6.1524-1525
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