NIRVANA

Walking is one of the most underrated form of exercise. It is the simplest form of exercise and yet, walking offers so many benefits for our health. The World Health Organisation – WHO recommends 30 minutes of daily brisk walking totaling about 150 minutes which counts as a moderate-intensity activity.

Have you ever wondered about the benefits of daily walks?

What are the Benefits of Regular Walks?

• Improves Cardiovascular Health
• Aids in Weight Management
• Decreases the Risk of Chronic Diseases
• Increases bone and muscle health
• Increases lung capacity
• Improves digestive health
• Enhances our mental health and mood
• Enhances our cognitive abilities
• Improves varicose veins
• Boosts our immune system
• Increases Vitamin D when in contact with sunlight
• Prevents disabilities in old age

1.Improves Cardiovascular Health

Recent clinical studies have revealed that 30 minutes of walking can reduce heart disease risk by up to 35%. Walking keeps our arteries flexible and prevents dangerous blood clots. Regular walking decreases inflammation ,reducing the chronic inflammation that contributes to plaque build-up in arteries. Walking also promotes the growth of new blood vessels. Moreover, walking lowers blood pressure, enhancing our blood flow.

2. Aids in Weight Management

Studies have revealed that 150 calories are burnt during a moderate 30-minute brisk walk. After about 10 mins, the body initiates the fat burning phase. Then the body switches to lipolydis and starts to break down stored fat for fuel. Furthermore, walking helps to reduce belly fat by toning the abdominal muscles.

3. Decreases the Risk of Chronic Diseases

Walking reduces the risk of diabetes, obesity, strokes, hypertension, lung diseases, arthritis, dementia, and linked to a lower risk of certain cancers. Studies have found that there is 40% reduction in stroke risk and 2x lower risk of sudden cardiac death in consistent walkers.

4. Increases Bone and Muscle Health

Walking promotes joint lubrication and activates muscles such as quadriceps, hamstrings, glutes, and calf muscles. The femur, tibia, and fibula are the primary leg bones involved. Walking tones our abdominal muscles and strenghens our back muscles enhancing our spine health and posture. Moreover, walking helps to ease arthritis.

5. Increases Lung Capacity

How does walking increase our lung capacity? Walking is an aerobic exercise that strengthens our lungs and respiratory muscles. In doing so, walking increases the oxygen supply to our muscles more efficiently. Over time, walking improves our body’s ability to use oxygen.

6. Improves Digestive Health

Walking stimulates our abdomen muscles which helps to move food through our intestines and also increases blood flow to the digestive organs. A short walk after lunch can reduce bloating and gas, accelerate digestion, and lower blood sugar level and acid reflux. Furthermore, walking also supports our gut health which is crucial for healing and digestion.

7. Enhances our Mental Health and our mood

Walking releases endorphins and serotonin, which are “feel-good” hormones that boosts our mood. In doing so, it reduces the stress hormones cortisol by releasing norepinephrine, a chemical that improves the brain’s ability to handle stress. Studies have shown that walking helps to combat anxiety and depression. Additionally, walking enhances mental clarity, alertness and slows cognitive decline.

8. Enhances our Cognitive Abilities

Studies have shown that walking offers many cognitive benefits such as improved memory, problem-solving and reasoning by increasing the size of brain regions like the hippocampus and frontal lobe. Walking reduces the risk of dementia and slows the natural shrinking of brain tissue that happens with age. It also strenghens the connections within our brain networks.

9. Improves Varicose Veins

What are Varicose veins? Varicose veins form when blood pressure increases in the veins, causing them to stretch and bulge. When we walk, we improve blood circulation in our calf muscles which pumps blood back to the heart thus, relieving pain and swelling of the veins.

10. Boosts our Immune System

How does Walking boost our Immune System? Walking boosts our immune system by increasing our white blood cells circulation which are fundamental in fighting germs and diseases. Regular walking reduces inflammation which enhances the function of our immune system. By lowering stress, our body’s immune system works more effectively.

11. Increases Vitamin D when in contact with Sunlight

When was the last time that you sunbathed? Walking in sunlight produces Vitamin D which is an essential nutrient that helps our body absorb calcium and phosphorus, which is vital for maintaining strong bones and teeth. Sun exposure is also known to improve our mood and combat depression by releasing serotonin the “feel-good” hormones. Moreover, sunlight regulates our sleep patterns and enhances sleep quality. However, it’s better to get sun exposure in the early hours of the day before 9am or in the afternoon to prevent harsh rays of the sun.

12. Prevents Disability in Old Age

We are all going to get old someday and walking helps to maintain our mobility, strength, and balance. Regular walking strengthens muscles, improves joint health, and enhances balance, which are crucial for preventing falls and maintain good physical health. Studies have also mentioned that the average lifespan can increase by 7 years for regular walkers.

Conclusion

Walking is one of the simplest forms of exercise that doesn’t require any special equipments, doesn’t require any gym membership, has zero costs, and carries minimal risk while providing substantial benefits. I have integrated 30-minute daily walks with my yoga practice and experienced the benefits of both. I admire my grandma of 90 years old who understands the importance of mobility and still climbs stairs and does her daily tasks.

I believe that mobility is becoming even more important with the rise of sedentary workplaces. The next time that you get a parking spot far away from your place of destination, be grateful that you got a chance to walk. During lunchtime at work, do not forget to make your feet happy and go for that little walk.

Every opportunity that you get, walk, walk, and walk.

Yashna Veera, Life Coach and Yoga & Meditation Practitioner

NIRVANA