We have all heard the overused phrase that an apple a day keeps the doctor away, but is there enough evidence to suggest that a walk a day, or enough physical exercise can actually improve our health? Yes.
It has been proven from a study by the American Cancer Society that walking on a regular basis (as well as exercise in general) shows to have many health benefits, particularly with respect to lowering breast cancer risk amongst women; a 14% reduction in risk has been associated with a female walking at a brisk pace for at least seven hours a week, that’s only an hour a day (Canadian Breast Cancer Foundation 2016). Furthermore, that risk goes down from 14% to 25% with more vigorous exercise. I am so certain that if more women knew this, they would make a conscious effort to walk every week, and maybe even every day. Not only should the reason mentioned above be enough to make you want to walk more, but there are many other reasons. Let me tell you what they are.
Your overall health will be improved
If you walk regularly your health will be improved. Your risk of asthma will be reduced with consistent walking, as well as your risk of being diagnosed with certain cancers (New Health Advisor 2016). Did you know there have been studies that prove walking more every day can also reduce your diabetes risk by 60%? (New Health Advisor 2016)
You will find an increase in energy
Often we feel too lazy to walk, because perhaps we have been studying all day, running errands, or just doing our own thing. If we end up doing the walk, despite our minds telling us that we will be even more tired, we will actually be energized from the walk. This is because the walking will generate more oxygen to go into each cell of your body, which makes you feel more energized, and charged (New Health Advisor 2016).
You are less likely to have weight issues
It is common sense, moving more leads you to be in better shape. Of course this is combined with other things such as diet, but if you are walking every day you are going to be burning calories, and even getting fitter.
You will live longer
Since walking keeps you fit, and it only makes sense that moving your body is beneficial for you, you are actually less 35% less likely to die in the next eight years, according to research (New Health Advisor 2016).
Side Note – I remember when I was in Bali with my boyfriend, we climbed an active volcano, Mt Batur, which was 1.7km high. We did it along with many other tourists, but I remember when we arrived at the top whilst waiting for the sunrise there was an elderly lady with an incredibly huge bucket on her shoulders. This was 30kg (as said by our guide), and she walked up the volcano every single day so the tourists could have water to drink when they reached the top. It was unreal, my boyfriend and I looked at her and were in complete shock. She would have easily been 70. I guess it goes to show that moving and keeping fit really does work.
You will have a better memory
It has been proven that if you are a regular walker and walk 4k a day, you are more likely to remember things in the later stages of your life (New Health Advisor 2016). It is so important also to think of the future, often it is hard to think about and care about it when all we have is what is currently in the moment, but it is so important. Also, although this distance may seem like a lot, there are so many things you can do to make sure you are walking more. Take the stairs instead of the lift or escalator, walk to the station instead of driving, park your car a little bit further away, go on walks with friends, take your dog for a walk. Every step counts, seriously!
So how much exercise should we be doing a day?
The American College of Sports Medicine (ACSM) and the National Centers for Chronic Disease Prevention and Health Promotion that adults should aim for 30 minutes minimum of moderate physical activity most days of the week, ultimately more (Boxing Scene 2016). It isn’t just walking that can improve your health, but all forms of physical activity. Go on walks with friends, go rock climbing, ice skating, trampolining, going out dancing, and to the beach in summer, to name a few things. There are endless activities that you can do to lead yourself to a healthier and fitter life, all whilst having fun. You will not only benefit from it physically, but mentally also. Walking, as well as exercise is amazing, and I know you will feel better if you incorporate it into your routine.
I am so glad that there is so much amazing information on the Internet, and that I am able to share it and gather some of it together for you to read. Walking, and doing physical exercise is so important, and every little step counts. I really hope that this post has helped you and that you gained a little bit of knowledge from me. I would love to get to know you, so comment below.
Until next time!
Lots of Love,