Are you getting your daily dose of steps? Read on to see why you should make a habit of it.
Daily Walking Promotes Longevity
There are many ways that increasing your steps and changing your walking habits can help you live longer. For example, consistent walking can help you to keep weight in check, aid in glycemic control, decrease resting heart rate, and decrease levels of high blood pressure. What a load of benefits!
It's no wonder that people who live in places like Italy and Japan, who are more physical, and perhaps more limited in the driving department, are shown to have the highest rates of longevity.
If you're curious about pace and mortality, this study overview suggests the association between increased walking pace and decreased mortality. Specifically, pace over a 24 minute mile showed an increased risk of mortality.
Studies show that mortality definitely has an association with movement and activity. Specifically, people who increased their steps from 4,000/day to 8,000/day showed significant increase in lifespan. This was even greater up to a whopping 12,000 steps a day!
But are all those steps good for someone who is injured?
Walking Can Aid in Recovery
Yes, walking is definitely important for recovery! I can especially speak personally on how walking absolutely helped to save me after a major back injury. Movement like daily walking decreases inflammation and increases blood flow which is important for bringing healing blood cells to the injury site.
Walk training has also showed tremendous results in post- stroke patients. In this study,
patients were trained in walking or standing balance and walking was the winner, showing improved mobility and speed.
Walking Improves Strength and Endurance
Walking aids in strengthening your core and legs which are important for all daily activities! Over time, the more you walk, the more you strengthen, and the better the endurance.
Endurance, with the aid of conditioning the heart and body, is vastly improved with a regular walking regimen. Especially if you keep a good pace, the challenge of daily activity only helps your body get stronger and more efficient.
This stamina reward will help you last longer through the day, feel more energized, and make climbing the stairs much easier!
Walking Helps Your Balance
With strength also comes balance.
Balance is extremely intertwined with core strength, so the stronger the core, the better the balance!
In the previous study mentioned, balance was also significantly improved in stroke patients with walk training.
Even more so, balance and gait improvements have been shown in other patient types. In this study, patients diagnosed with Parkinson's showed great balance and motor improvements after joining a continuous walking program.
If it can work for someone who is injured or dealing with a health considerations, its safe to say it's likely to provide these same benefits to you!
No Excuses!
It's time to start now!
Walking is clearly a beneficial exercise and you can take it anywhere! You will only get better and it will get easier with time.
On the other hand, if you are limited by outdoor elements or work hours, try setting up your work station with an under desk treadmill.
This has really helped me personally during work and poor weather, especially while recovering from an injury with which I couldn't get very far. My favorite part is that it is not too bulky and the arms fold down so it fits perfectly under my desk.
So, are you ready to set your walking goals?!
How many steps are you willing to take for your health daily?
Need accountability? Join the walking challenge through my app!
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