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Have you heard of the Hippocratic saying that “Walking is the best medicine for man”? We would, however, like to go even further and add that walks combined with quality sleep and diet can help you avoid doctors altogether.
Daily walks
As little as a daily 15 to 30-minute walk can drastically change your body and health. This applies to both physical and mental health. Moreover, walking is completely free, easy and undemanding. We’ve prepared a list of 10 things by which a regular walk will literally change your body.
1. Creates positive changes in the brain
As one study has shown, low-intensity aerobic exercise such as walking prevents the onset of dementia, reduces the risk of Alzheimer’s disease and improves overall mental health. And that’s not even mentioning the reduction of stress and the maintenance of elevated levels of endorphins in the blood (the “happiness” hormones).
2. Improves vision
Although at first glance vision may seem the last thing connected to your feet, walking actually significantly helps your eyes. For example, it helps protect against the development of glaucoma and also reduces intraocular pressure, which is often the cause of glaucoma.
3. Prevents heart disease
According to the American Heart Association, walking is no less effective in preventing cardiovascular diseases (such as heart attack or stroke) than running. It prevents heart problems by lowering blood pressure and cholesterol levels and also improving blood circulation.
4. Increases lung capacity
Walking is an aerobic exercise that increases blood oxygenation, trains the lungs and removes metabolic waste and other toxins from the body. Deeper and better-quality breathing also relieves symptoms of certain respiratory conditions such as asthma or shortness of breath.
5. Positively affects the pancreas
It may seem hard to believe, but walks are much more effective at preventing diabetes than running. One study showed that during a 6-month testing period, glucose tolerance (glucose absorption by cells) improved in the group of walkers almost six times more than in the group of runners 1 .
6. Improves digestion
A daily 30-minute walk significantly reduces the future risk of colon cancer. In addition, it relieves constipation, improves the transit of food through the intestines and thus aids good digestion.
7. Defines and tones muscles
Muscle definition and weight loss can also be achieved through simple walking. Completing 10000 steps is equivalent to an intense gym workout, especially if you include intervals of walking uphill and downhill. Additionally, the advantage of walking is that it requires no recovery time. In other words, you won’t have sore muscles and you won’t have to skip tomorrow’s workout because of excessive pain.
8. Strengthens bones and joints
Walks will bring you more joint flexibility, prevent loss of bone mass and even reduce the risk of fractures. The Arthritis Foundation recommends a regular, moderately intense 30-minute walk every day. This way you will reduce joint pain, stiffness and inflammation.
9. Relieves back pain
Walks can literally become lifesavers for people who experience severe back pain during more intense exercises. Since walking is low intensity, it will not provoke the same pain and discomfort in the spine as, for example, running.
Moreover, walking contributes to better blood circulation within the spinal structures and also improves posture and the flexibility of the vertebrae, which are very important for a healthy spine.
10. Calms the mind
It has been proven that walking improves symptoms of depression, sadness and exhaustion in patients who suffer from these mental problems. And if you take a walk with a friend or partner, its effect on improving mood will be all the stronger.
