Well, Summer’s back in Florida. Actually, it’s only spring, but it may as well be summer from now until October. I was out walking my little boston terrier today and as I felt the heat beating down on me it brought a question to mind. How much does walking actually help?
Well, as it turns out, a walk actually helps a lot. It’s like the old saying, “an apple a day will keep the doctor away”. Honestly, just throw the apples out and settle for a walk.
Walking’s Affect On Your Mind
This information comes from Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says.
According to her, a walk with a partner increases your bond with the person you walk with. This interaction boosts your mood. And finally, a walk outside means that you get sunlight on your skin, which can help stave off Season Affective Disorder.
And whether you’re stuck at work, or looking for a muse for a story, research shows that a walk will help that too. According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters,” says Jampolis.
How A Walk Affects Your Body
“As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much,” says Jampolis. That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat.”
A walk every day is an easy and low impact way to alter your body composition. Daily walking can increase your metabolism by burning extra calories. There are stories of people lowering their body fat composition by several percent just by walking a little under a mile every day.
Walking also helps prevent varicose veins from developing in your legs, says Luis Navarro, MD, founder, and director of The Vein Treatment Center in New York City. “The venous system includes a circulatory section known as ‘the second heart,’ which is formed by muscles, veins, and valves located in our calf and foot,” he explains. “This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow.”
Walking’s Affect on Chronic Illness
The American Diabetes Association says that taking a regular walk decreases your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points, and can reduce the risk of a stroke by fourty percent.
The New England Journal of Medicine in 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly. “The physical benefits of walking are well documented,” says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami.
At the end of the day, there’s really very few excuses why you can’t hop out of your chair and hit the sidewalk for thirty minutes of walking. If you have a dog, this is pretty much an obligation. So, walk!
