Seven Benefits to Walking
What’s not to like about walking? It’s free, can be done anytime anywhere, and is easy on the joints.
Walking is a great low impact activity that has numerous benefits for your health and life in general. Here are seven key benefits of walking.
1. Walking helps improve circulation. It’s also good for the heart and can ward off heart disease, lower blood pressure, and strengthen the heart.
2. Walking is good for the bones. A study by Brigham and Women’s Hospital, Boston found that post-menopausal women who walked for 30 minutes each day reduced their risk of hip fractures by 40%.
3. It reduces the risk of developing breast cancer. An American Cancer Society study zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week.
4. It’s easy on the joints and eases joint pain. Several studies have found that walking reduces arthritis-related pain. Better yet, walking five to six miles a week can help prevent arthritis. Walking protects the joints – especially the knees and hips, which are most susceptible to osteoarthritis. It does this by lubricating the joints and strengthening the muscles that support them.
5. It boosts immune function. Walking can help protect you during the cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least five days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
6. It helps maintain a healthy weight. A study by the University of Tennessee found that women who walked had less body fat than those who didn’t walk. According to Dr. Axe, ” walking is just as effective – possibly even more effective in some circumstances – as more intense workouts when it comes to weight loss or maintenance.”
7. Walking is good for mental health. A study by the University of California, San Francisco of 6,000 women 65 years old and older found that age-related memory decline was lower in those who walked more. The women who walked 2.5 miles per day had a 17% decline in memory than a 25% decline in women who walked less than a half-mile per week. Walking also helps prevent dementia, Alzheimer’s, and cognitive decline.
So are you ready for a walk? I am!
As a fitness expert for 25 years for the 50+ population, I have witnessed fantastic progress and results for people that have stayed consistent over time. I’m sure you can see how it’s all related. Weak bones, weak muscles equals pain. Strong bones, healthy muscles equals less pain and more quality of life.
According to ACSM (American College of Sports Medicine), strength training should be performed at least twice a week with 8-10 different exercises that target all major muscle groups. And of course, you must do them correctly to avoid injuries. And that is exactly what the Nordic Body System is all about.
Every month you can try out my free online program Complimentary Cardio + Strength Online Session to get a taste of the Nordic Body System to see if it’s a good fit.