Introduction
Who knew that taking a walk can have such profound health benefits? This is your chance to cut down the risk of chronic diseases such as cancer, diabetes, heath disease, and neurodegenerative disease. In fact, you can reduce your risk of early death by 20%. It sounds like something made up, right? But that is exactly what this article is about. Walking is one of the most successful health habits of people who are living well. We will discuss the largest human study on the health benefits of physical activity, especially, walking. If this doesn’t motivate you to go out and enjoy a walk, I don’t know what else will. Read on!
We Are Actually Talking About Walking
Walking is one of the easiest and most convenient forms of exercise and a health habit that is easy to form and maintain. Unlike other forms of exercise, walking requires no special equipment or training, making it an ideal activity for people of all ages and fitness levels. Recent research has shown that walking at a lively pace for at least 150 minutes a week can provide numerous health benefits. Yes, we are talking about taking a walk, not some intense marathon running. Who knew it could be so beneficial as well?
The American Cancer Society Study and Why It Matters
The American Cancer Society Cancer Prevention Study II Nutrition Cohort is a large-scale study conducted in the United States involving almost 140,000 people. The study was initiated in 1992 and continued until 2006. The study was designed to investigate the relationship between physical activity and mortality rates among men and women aged 50 to 74 years.
The rationale for the study was to better understand the impact of physical activity on the prevention of cancer and other chronic diseases. The study was conducted by the American Cancer Society, with participants recruited from 21 states across the United States.
The study found that individuals who engaged in moderate to vigorous physical activity, such as brisk walking, for at least 150 minutes per week had a lower risk of mortality from various causes, including cancer, cardiovascular disease, and respiratory disease. The study also found that even individuals who engaged in light physical activity, such as leisurely walking, for at least 150 minutes per week had a lower risk of mortality compared to those who did not engage in any physical activity.
The findings of this study were published in the American Journal of Epidemiology in 2010. This study is considered a landmark study because it provides strong evidence of the benefits of physical activity in reducing the risk of premature death from various causes. The study’s findings have important implications for public health, as they provide a strong rationale for promoting physical activity as a means of preventing chronic diseases and improving overall health.
An average person should care about this study because it highlights the importance of regular physical activity in maintaining good health and reducing the risk of premature death. The study provides evidence that even light to moderate physical activity can have significant health benefits and can be an accessible and achievable goal for most people. By understanding the benefits of physical activity, individuals can take steps to incorporate more physical activity into their daily lives and improve their overall health and well-being.
In fact, the cancer prevention study by American Cancer Society is an ongoing project with phase 3 study recently published and confirming similar results. According to Dr. Alpa Patel, Strategic Director, CPS-3, American Cancer Society, and lead investigator of the study,
“Going for a walk at an average to brisk pace can provide people with a tremendous health benefit. It’s free, easy, and can be done anywhere.”
Why is Walking More Popular than Running?
Walking is more popular than running for several reasons. First, walking is a low-impact activity that is gentler on the joints than running. This makes it an ideal exercise for people with joint problems or those who are overweight. Second, walking is a low-intensity exercise that is less stressful on the body than high-intensity exercises like running. This means that people who walk are less likely to experience muscle soreness, fatigue, and other physical discomforts associated with high-intensity exercise. Finally, walking is an activity that can be incorporated into one’s daily routine, such as walking to work or taking the stairs instead of the elevator. This makes it an easy and convenient way to get exercise without having to set aside specific time for it. In other words, walking is a proven and successful health habit of that will change your life and help you live longer and healthier life.
Health Benefits of Walking
- Think Better, Feel Better, and Sleep Better
Walking can help improve cognitive function, reduce stress, and promote better sleep. According to a study published in the Journal of Psychiatric Research, walking for 30 minutes a day can improve cognitive function and reduce symptoms of depression and anxiety. Another study published in the Journal of Sleep Research found that walking for at least 30 minutes a day can improve sleep quality and duration.
- Reduce Your Risk of Serious Diseases
Walking can help reduce the risk of several serious diseases, including heart disease, stroke, diabetes, and several types of cancer. According to the American Heart Association, walking for at least 150 minutes a week can help reduce the risk of heart disease and stroke. A study published in the Journal of the American Medical Association found that walking for at least 30 minutes a day can reduce the risk of developing type 2 diabetes by 30%. Walking has also been shown to reduce the risk of several types of cancer, including breast cancer, colon cancer, and lung cancer.
- Improve Your Blood Pressure, Blood Sugar, and Blood Cholesterol Levels
Walking can help improve blood pressure, blood sugar, and blood cholesterol levels. According to the American Heart Association, walking for at least 30 minutes a day can help lower blood pressure and improve blood sugar and blood cholesterol levels. A study published in the Journal of the American College of Cardiology found that walking for at least 150 minutes a week can help reduce the risk of developing high blood pressure.
- Increase Your Energy and Stamina
Walking can help increase energy and stamina. According to a study published in the Journal of Strength and Conditioning Research, walking for at least 30 minutes a day can improve endurance and aerobic fitness. Walking has also been shown to increase energy levels and reduce fatigue.
- Improve Your Mental and Emotional Well-being and Reduce Risk of Depression
Walking can help improve mental and emotional well-being and reduce the risk of depression. According to a study published in the Journal of Psychiatric Research, walking for 30 minutes a day can reduce symptoms of depression and anxiety. Walking has also been shown to improve mood and reduce stress.
- Improve Memory and Reduce Risk of Dementia
One of the most significant benefits of walking is its ability to improve memory and reduce the risk of dementia. According to a study published in the Journal of Alzheimer’s Disease, walking for at least 30 minutes per day can help improve cognitive function and reduce the risk of developing dementia. This is because walking increases blood flow and oxygen to the brain, which can help to protect and strengthen brain cells.
In addition, walking can also help to improve mood and reduce stress, which can also have a positive impact on cognitive function. A study published in the Journal of Psychiatric Research found that walking for 30 minutes per day can reduce symptoms of depression and anxiety, which are common risk factors for dementia.
- Boost Bone Strength and Reduce Risk of Osteoporosis
Walking is also an effective way to boost bone strength and reduce the risk of osteoporosis. According to a study published in the Journal of Bone and Mineral Research, walking for at least 30 minutes per day can help to improve bone density and reduce the risk of fractures.
This is because walking is a weight-bearing exercise, which means that it puts pressure on the bones and helps to stimulate the growth of new bone tissue. Walking can also help to improve balance and coordination, which can reduce the risk of falls and fractures, especially in older adults.
- Prevent Weight Gain
Another key benefit of walking is its ability to prevent weight gain. According to the American Cancer Society, walking for at least 150 minutes per week can help to maintain a healthy weight and reduce the risk of obesity.
This is because walking is a low-impact exercise that burns calories and helps to boost metabolism. In addition, walking can also help to reduce cravings for unhealthy foods, which can contribute to weight gain.
Steps to Start Walking for Health
By now, you are probably saying, “OK. I get it. Walking is good for me. So, what should I do now? How do I get started.?” Well, here are a few suggestions to help you get moving and walking:
Step 1: Set a goal The first step in starting a walking routine is to set a goal. Decide how many days a week you want to walk, for how long, and at what pace. Based on the American Cancer Society’s recommendation, aim to walk for at least 150 minutes a week. Start with a realistic goal that you can stick to and gradually increase it over time. This is 150 minutes spread out the whole week. You can do it!
Step 2: Choose comfortable walking shoes Invest in a pair of comfortable walking shoes that fit well and provide good support. This will make your walking experience more comfortable and help prevent injuries.
Step 3: Plan your route Choose a safe and comfortable route to walk, whether it’s around your neighborhood, a nearby park, or a hiking trail. Consider factors such as traffic, terrain, and lighting.
Step 4: Warm-up Before you start walking, warm up your muscles by doing some stretches or a light aerobic exercise such as jumping jacks or marching in place.
Step 5: Start walking Begin walking at a comfortable pace, gradually increasing your speed as you feel comfortable. Make sure to maintain good posture and breathe deeply.
Step 6: Track your progress Keep track of how far and how long you walk each time. Use a pedometer or a fitness tracker to monitor your progress and motivate yourself to keep going.
Step 7: Add variety To prevent boredom and keep yourself motivated, add variety to your walking routine. You can try different routes, walk with a friend, listen to music, or even try interval training.
Step 8: Stay hydrated Make sure to drink plenty of water before, during, and after your walk, especially on hot days.
Step 9: Cool down After your walk, cool down by doing some stretches or a light exercise to gradually lower your heart rate.
Step 10: Keep going Stick to your walking routine and make it a habit. Even on days when you don’t feel like walking, try to get out there and do it anyway. The more you do it, the easier it will become, and the more health benefits you will reap.
Walking is an excellent way to improve your health and fitness. By following these simple steps, you can start a walking routine that will help you feel better, look better, and live longer. Here’s to walking to a better life!
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