Imagine having one simple solution that could tackle a variety of health issues, including diabetes, high blood pressure, arthritis, fibromyalgia, and even improve your mental health. The best part? It’s free, easy to do, and accessible to everyone!
That’s right, the key to unlocking these incredible health benefits is simply walking.
evidence-based health benefits of walking
A comprehensive review study conducted by the University of East Anglia in England analyzed 42 studies from 14 different countries that included a total of 1843 participants. What they found was truly remarkable.
By incorporating regular walking into their lives, participants experienced the following health improvements:
- Systolic blood pressure dropped 3.72 mm Hg and diastolic blood pressure decreased by 3.14 mm Hg
- Resting heart rate dropped by almost 3 beats per minute
- Participants shed as much as 2% of their body fat and lowered their body mass index (BMI)
- LDL (bad) cholesterol levels dropped significantly, while HDL (good) cholesterol levels increased
- VO2 max (a measure of how efficiently your body uses oxygen) increased by 2.66 mL/kg/min
- Physical function scores increased as much as 11.53
- Depression scores decreased while mental outlook improved
Not only were these benefits found in studies conducted in various locations but throughout the studies, walking had a positive influence on a wide range of health conditions, including dementia, arthritis, fibromyalgia, and Parkinson’s disease.
Why walking groups are better than walking alone
The researchers believe that joining a walking group, rather than simply walking by yourself, can significantly increase your likelihood of committing to a daily walking program. Socializing and sharing experiences with others in your walking group creates a positive attitude towards physical activity, making you less likely to skip your sessions.
Not only will walking with a group help keep you committed, but it can also increase safety and reduce injuries. Plus, having a support system is crucial when trying to achieve better health.
Tips for starting and maintaining a walking routine
Ready to give it a try and reap the numerous health benefits of walking? Here are some tips to help get you started:
- Set a goal: Start with a manageable goal, such as walking 30 minutes per day, five days a week. Gradually increase your time and duration as you get more comfortable with the routine.
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Find a local walking group: Look online or check community centers and gyms for local walking groups. Don’t have one in your area? Start one yourself and invite friends, family, or neighbors to join.
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Get proper gear: Invest in comfortable walking shoes and clothing that provides adequate support and protection from the elements.
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Stay motivated: Keep track of your progress and celebrate milestones. Encourage others in your group to do the same, and offer reward incentives for reaching certain goals.
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Incorporate variety: Keep your walks interesting by exploring new places, trying different routes, and adding in various exercises, such as strength training or stretching.
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Listen to your body: Always pay attention to what your body is telling you, and consult a healthcare professional if you experience pain or discomfort.
By making walking an enjoyable and social part of your daily routine, you’ll be well on your way to improved physical and mental health. So lace up those shoes, grab a friend, and start your journey towards a healthier life!
