Walking Benefits Every Organ Of The Body!
Walking is a safe, low impact exercise that only requires proper clothing and footwear, it can be done outdoors or indoors, requires no trainers or special gear.
Effect of walking on health:
Weight loss:
Walking burns about 250 calories per hour and since it is a low impact exercise, one can walk much longer than high impact exercise like running or HIIT. So effectively, it can help burn a lot of calories if you can invest enough time into it, even spread over the day and this helps weight loss.
Weight loss helps lower blood pressure, sugar, cholesterol and protects us from diabetes, heart disease and strokes.
Heart:
According to the American Heart Association, walking is as effective in preventing coronary heart disease as running. A daily thirty minute walk lowers blood pressure and cholesterol and improves blood circulation, helping prevent heart disease and strokes.
Brain:
Walking regularly improves the brain health. A University Of Kansas study found that walking prevents early onset of dementia and reduces the risk of developing Alzheimer’s disease.
Over 35 million people worldwide are suffering from Alzheimer’s disease and scientists predict that the number will double in twenty years.
Those who have been active lifelong are less likely to develop Alzheimer’s than those who are sedentary. Being physically active increases the volume of the hippocampus. It is a small, curved structure located deep in the brain’s temporal lobe. It plays a central role in memory and learning,
Walking reduces stress and stimulates the of release of endorphins, it not only stimulates the chemicals that improve brain health but also the growth and survival of the neural blood vessels.
Mind:
Walking calms your mind. In a study on fifty severally depressed individuals the Journal Of Psychiatric Research found that thirty to forty five minutes of walk five days week significantly improved their condition. If it can do this to severely depressed people you can imagine how easily it can improve your mood when you feel a little low!
Walking stimulates production of various beneficial brain chemicals including endorphins, dopamine, serotonin, norepinephrine and brain derived neurotrophic factor. These chemicals improve self esteem and are also responsible for elevating mood, keeping us happy, energetic, improve focus, attention, and divergent thinking and problem solving abilities. It also reduces cortisol levels and brings in a sense of calm.
Eyes:
It helps relieve eye pressure and helps relieve glaucoma and its symptoms. The Glaucoma Research Foundation recommends walking as the best exercise for reducing the risk of developing glaucoma and also for relieving its symptoms. Both low and high intensity exercises improve the health of the visual cortex, that part of the brain that processes the visuals that our eyes send to it.
Lungs:
It improves lung volume and function. Walking is an aerobic exercise, it increases oxygen flow in the blood and helps eliminate toxins and wastes. Deeper and better breathing improves the lung function and helps significantly improve some symptoms of lung disease.
Immune system:
Stress and lung disease medication weaken the immune system, walking outdoors in green environment strengthens immune system.
Pancreatic health:
Walking improves pancreatic health and function better than running. Walking is a more effective way of preventing diabetes than is running.
A six month trial in a Duke University study of a group of people who walked regularly, showed a six times greater improvement in glucose tolerance than a group of runners. More efficient use of sugar allows the pancreas to produce less insulin and gives it much needed rest.
Digestion:
Walking improves digestion. Just thirty minutes of daily walk improves digestion and regulates bowel movement, helping prevent constipation.
It helps prevent colon cancer. It also helps people survive colon cancer even amongst those who have already been diagnosed of it.
This fact has been established in a study of over 1,50,000 people where the activity levels of people who had survived colon cancer were compared with those who had colon cancer and died of it.
Muscles:
Just thirty minute walk every day helps tone up your muscles. Walking about 10000 steps or about 7.5 km with some uphill walking included in it, is as effective as proper workout in a gym.
Bones and joints:
It helps build stronger bones and joints. Walking improves joint mobility, bone density and reduces the risk of fractures.
The Arthritis Foundation recommends thirty minute walks to reduce pain, stiffness and inflammation in the joints. Strong bones reduce bone loss and help prevent osteoporosis.
Backache:
Walking reduces back pain. It improves blood supply to the vertebral structures and pumps nutrients into the soft tissues around them.
Walking makes the spine more stable and strengthens the muscles those keep the spine upright.
This improves posture and flexibility.
In short, walking is a magical exercise that can completely revolutionise your health.
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So wear comfortable, breathable clothes, put on good quality walking shoes and start walking, any time of the day, indoors or outdoors, even better in natural, green, pollution free areas.
Walk as much as you comfortably can, at your own comfortable pace and keep walking consistently, increase the time and pace of walk as you get fitter.
Walk morning, evening if you can, try reaching at least 6 km a day and more if you can and watch how it works its magic on your health!
Also read the articles ‘Walking To Be Slim And Healthy’ and ‘The Safest Slimming Exercise In The World!’ on this website.