Pacing towards perfect health: The shocking benefits of simply walking:
Described by a former head of the American Centre for Disease Control as ‘the closest thing we have to a wonder drug’, walking may well be one of the most underrated forms of exercise ever! Often outshone by jogging and running, forms of exercise that offer a more intense cardiovascular workout, walking may actually be the perfect form of exercise for many people. On top of this, regular walking has been proven to have several surprising benefits that can improve overall health, wellbeing and even your creativity!
Going back through history, a 2014 systematic review estimated that in the paleolithic era (~20,000 BC), the average man would walk somewhere between 13,000 to 21,000 steps per day, and woman ~10,500 steps. If we compare that to a survey of US adults in 2010 (AD), men averaged 5,340 steps per day and women averaged 4,912 – a reduction of more than half for women, and up to three quarters less for men. Perhaps our ancestors had the right idea – walking more carries with it some great benefits, read on to find out about them.
1. Walking reduces risk of chronic diseases
Physical inactivity has been identified as a primary cause of most chronic diseases such as heart disease, obesity and stroke (Booth et al, 2014). This group of diseases have become increasingly present in modern society, and many attribute this to the increasingly sedentary lives we live.
With our long history of walking, it seems common sense that we see more long term health conditions arise as the amount of activity we fit into our day reduces. Unfortunately there are no quick fixes for remedying sedentary behaviour, other than getting out there and getting active. But fear not, the numbers don’t lie! In one of the most cited studies reviewing walking and general health, women over the age of 50 who met the recommended physical activity guidelines (>30 mins of exercise at least 5 days per week) with walking or vigorous activity were 30% less likely to have a cardiovascular event, irregardless of their race, age or body mass index.
2. Walking can improve mental wellbeing
Evidence suggests that aerobic exercises, such as walking, can be of benefit for people who are concerned about their mental health.
Walking and other such aerobic exercises increase the amount of blood flow into the brain. In particular, they increase circulation to the hypothalamic-pituitary-adrenal (HPA) axis; a brain area that scientists believe has a key role in the body’s reaction to stress (Sharma et al, 2006). The HPA axis also communicates with several other areas such as the limbic system, which has a role in motivation, and the amygdala, which is involved in the fear response to stressors. This may explain why people often feel less stressed after a walk, particularly a walk outdoors. Other hypotheses that have been raised for walking’s positive effect on mental wellbeing include that it is a distraction, it fosters self efficacy, and that it promotes social interaction.
3. Walking can bolster your immune system
Yep, it turns out that regular walking actually has a positive impact on your immune system! A Harvard medical study of over 1,000 people found that those walking for >20 minutes, at least 5 days a week, had 43% less sick days from work than their more sedentary colleagues. Sometimes, getting sick is inevitable, but even then it was found that those individuals who walked at least 5 times per week had a shorter duration of sickness and milder symptoms.
4. Walking can reduce joint pain
Contrary to the beliefs of many who suffer from osteoarthritis, rheumatoid arthritis and other joint conditions, walking is actually a very well validated means of decreasing the pain they suffer from their grumbling joints! Studies have found that a regular habit of walking can reduce the pain that people with these conditions, and that regularly walking between 8-10km (an extra 10,000 to 13,000 steps) per week can even prevent arthritis from ever rearing its head in the first place!
This is because of how joints respond to walking: Walking strengthens the muscles that surround the joints and increase the amount of lubrication within the joint, enabling the joint surfaces to glide more easily over one another with less friction.
If you have any further questions, please give us a call at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back in action as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.
References:
Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. https://doi.org/10.1002/cphy.c110025
Harvard Medical School. (N.D.). 5 surprising benefits of walking. Harvard Health Publishing. Accessed: https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking.
Manson, J. E., Greenland, P., LaCroix, A. Z., Stefanick, M. L., Mouton, C. P., Oberman, A., Siscovick, D. S. (2002). Walking compared with vigorous exercise for the prevention of cardiovascular events in women. N Engl J Med, 347(10), 716-725. doi:10.1056/NEJMoa021067
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a