Walking benefits the body and brain, the heart and soul. Walking is often quoted as a health giving and life affirming activity that is available to us all every day of the year. And yes, it does our heart and lungs a heap of good, it strengthens our leg muscles and lifts our mood. Walking helps to keep blood sugars in balance and gets us out of enclosed environments where the air pollution and electronic pollution is high. Depending where you live in the world today you can often find that inside homes and work places the air can be more polluted than outside with the traffic. That’s scary.
But there is more to learn about walking. Research is continuing to provide statistics and specific answers to questions like how does walking effect weight loss, energy use, fitness level and health outcomes?
Two Scientists from University College London performed a meta-analysis of research published in peer-reviewed English-language journals from 1970 to 2007 . All 459,833 participants covered by the meta-analysis were free of cardiovascular disease when they enrolled in the 18 studies. Collating all the data the bottom line is that the meta-analysis makes a strong case for walking.
Tracking Walkers Over Years
In a group of 44,452 American male health professionals, who walked 30 minutes a day, the result was 18% lower risk for coronary artery disease. Among 72,488 female nurses, walking at least three hours a week was linked to a 35% lower risk of heart attack and cardiac death, and a 34% lower risk of stroke. These people were free of cardiovascular disease when they enrolled in the studies, and were tracked for 11 years to arrive at the results published.
A 10 year study of 229 postmenopausal women randomly assigned the volunteers to walk at least one mile a day or to continue normal activities. At the end of the trial, the walkers enjoyed an 82% lower risk of heart disease.
The benefits of walking went beyond just for the heart and arteries and implicates lack of exercise contributes to four of the leading causes of death: heart disease, cancer, stroke and diabetes.
A study followed the lifestyle habits and health of 30,000 women over a 12 year period. It found women who walked one hour per day at least, and added one hour a week of gym or swimming, were 55% less likely to develop breast cancer. The research was conducted by Nagoya City University in Japan.
Walking each day can help Type 2 diabetes. Contracting muscles use up blood sugars helping to keep blood glucose at normal levels. A study by Dr Frank Booth showed 30 to 50% of all cases of Type 2 diabetes, coronary heart disease and many cancers were prevented by 30 minutes of moderate intensity exercise each day. He received Honor Awards for his work on why sedentary lifestyle increases the risk of 20 of the world’s most deadly chronic diseases.
Tracking People Needing Cardiac Rehabilitation
But what about people who already have heart issues, will they gain any benefits from walking? Randomized clinical trials of cardiac rehabilitation provided answers. 48 trials in 8,946 patients showed moderate exercise for 30 minutes three times a week produced 26% reduction in risk of death from heart disease and a 20% reduction in overall death rate.
As a guide:
– 80 steps a minute indicates a leisurely pace
– 100 steps a minute indicates a moderate to brisk pace
– 120 steps a minute indicates a fast pace.
How Fast Should You Walk?
According to Professor Brewer, University of Bedfordshire, “At slower speeds you’ll walk less efficiently which requires more energy to travel the same distance. But the health benefits of walking or running extend far beyond burning calories, to lowering cholesterol, blood pressure and much more.”
“Maximum benefits are felt when you’re walking at between 50 and 70 per cent of your maximum effort, meaning you can just maintain a staggered conversation.”
Apparently the speed you walk at is as good an indicator of how long you’ll live as your health history, smoking habits and blood pressure combined, USA researchers have found.
University of Pittsburg physiologists analyzed data of over 34,00 adults aged 65 and over. They found speeds of 2.6 feet per second were associated with average life expectancy. Those who walked 3.3 feet per second or faster had the highest survival rates and the greatest gains were seen in walkers aged over 75.
Walking Up Stairs
Even at a slow pace climbing stairs burns calories two to three times faster than walking briskly on the level. The Harvard Alumni Study found that men who average at least eight flights a day enjoy a 33% lower mortality rate than men who are sedentary. That’s better that walking 1.3 miles a day that lowers the death rate by 22%.
Stair climbing is twice as energy demanding as brisk walking on the level, and 50% harder than walking up a steep incline or even lifting weights in the gym.
Best Time To Walk
Walking is a great start to the day. It’s the least polluted time of day so you gain the most benefits and the cleanest air. Of course walking on the beach or along a bush track or through a park is better than walking the streets. Even so, avoiding main roads and winding through suburbs with their trees and gardens will do more good than walking on a treadmill in the gym.
Walking in the morning also increases your metabolism along with oxygen intake and sets up your body and brain for a productive day.
Gradually extend the distance you cover and as you become fitter pick up the pace. You will come home with a clear head, feeling refreshed and re-energized and ready to start your work day with enthusiasm.
Walking Benefits Heart and Soul
Not only does the physical heart benefit from walking, but so does the emotional heart. When heart broken, heavy hearted, wounded, shattered or torn apart, your metaphysical heart too, your psyche and your essence respond to walking. Our Australian native people, like many native people, knew to go walk-about to connect with the Earth and sacred places, to hear and feel the heart beat of our planet. They knew the places of healing to strengthen their physical, emotional, and spiritual being.
Our churches and places of worship are often built on energy lines, the energy meridians of the planet. When we walk into an area of special significance our soul responds. We absorb the tranquility and harmony nature provides to restore our own inner state. Walking, like a metronome, can be mesmeric, a moving meditation that calms the mind and allows the body to synchronize, and feel the Earth draw us into its rhythm and vibration. Walking is very healing.
Old and New Under Review
More than 2,400 years ago, Hippocrates said, “Walking is a man’s best medicine.”
And Charles Dickens said, “Walk to be healthy, walk to be happy.”
And today our modern day researchers and scientists are saying the same thing.
Walking is an excellent way to protect your health and slow down the aging process. And you can walk alone with your mind in meditation mode, with friends who share your interest in health and wellbeing, or with the family to set the example, bond through regular activity together, and build healthy habits.
Don’t underestimate the power of walking regularly. Walking is not high tech, or funky, or cool, or glamorous, or expensive, so may not always get the respect or limelight it deserves. But for its health benefits, its value as personal transportation, its role in recreation and its ready availability and adaptability to all ages and all fitness levels, it is an intrinsic and practical way to be at our best.
Walking benefits body and brain, heart and soul.
Cheers
Anna