Bell’s Broadcast: Can a walk each day really be beneficial? What are the health improvements?

The health benefits of walking are endless, experts agree by adding walking to your routine, you can truly improve your physical and mental health. You can help to lower your blood pressure, maintain a healthy weight, and feel less stressed by taking a daily walk. Walking is one of the most popular forms of exercise worldwide.

Today, Annabel and the teams at Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada  discuss why walking each day is so important to your physical and mental health.

The Australian Physical Activity guidelines state that adults should be active most days, preferably every day. Each week, adults should do between 2.5 to 5 hours of moderate intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming (Australian Government Department of Health and Aged Care, 2021).

 

“Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.“

 

It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Unlike some other forms of exercise, walking is free and doesn’t require any special equipment or training. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time (Mannino, 2021).

 

“Each week, adults should do between 2.5 to 5 hours of moderate intensity physical activity”

A study found that walking, especially during the pandemic, could significantly improve your mood. It found that if you were to walk through greenery this effect could be amplified. Research shows that regular walking modifies your nervous system so much that you’ll experience a decrease in anger and hostility. As well as this, another study examined those individuals who walked four times per week for at least 15 minutes lived longer and healthier lives compared to those who are more sedentary. Walking is such a strong mood enhancer that according to this study, higher levels of walking significantly decrease symptoms of stress, such as anxiety, sadness, fatigue, and lack of motivation (Janice Neumann, 2015).

 

“Walking is such a strong mood enhancer that according to this study, higher levels of walking significantly decrease symptoms of stress, such as anxiety, sadness, fatigue, and lack of motivation”

-(Janice Neumann, 2015).

 

Trying to get in a 30 walk each day or more on most days of the week is a great way to improve or maintain your overall health. If you can’t manage 30 minutes per day, remember ‘even a little is good, but the more is better’.  A quick tip to try and stay motivated is to find some family or friends to walk with who can turn exercise into an enjoyable social occasion.

 

“Individuals who walked four times per week for at least 15 minutes lived longer and healthier lives compared to those who are more sedentary”

 

Walking can be combined with a holistic strength training program to provide even more benefit to your health.

If you are in need of some motivation to get your exercise routine started give Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble, Balmain, Neutral Bay, Coburg – Melbourne, and Barrie, Ontario – Canada a call on 1300 964 002.

 

Written by Annabel Bergman

 

References:

Mannino, E. (2021, March 23). The benefits of walking. Retrieved August 18, 2022, from https://www.research.colostate.edu/healthyagingcenter/2021/03/23/the-benefits-of-walking/

Neumann, J. (2015, January 30). Regular walking can help ease depression. Retrieved August 18, 2022, from https://www.scientificamerican.com/article/regular-walking-can-help-ease-depression/

Australian Government Department of Health and Aged Care, 2021. For adults (18 to 64 years). Australian Government Department of Health and Aged Care. Available at: https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years [Accessed August 18, 2022].