Everyone knows exercise is important. Whether that is lifting weights, running, swimming, biking, hiking or whatever it is. But what about the benefits of just walking?
Physical activity (such as walking) has many health benefits, including decreasing risk in developing cardiovascular diseases, decreasing risk of developing cancer, lowers blood pressure, preserves bone mass, reduces risk of falling, improves mild to moderate anxiety and depression, helps improve sleep quality and lowers risk of cognitive decline (Garber et al., 2011; Wang & Boros, 2021).
The benefits of walking are important for both men and women. It is known that around the age of 55, women are more likely to suffer from osteoporosis, which is categorized as decreases in bone density due to physical inactivity and changes in hormones. Walking can help maintain and improve bone health, muscular strength, and combat the effects of osteoporosis. Compared to women, men are more likely to develop heart disease, high blood pressure, and developing certain types of cancers. Walking has been shown to decrease blood pressure, maintain or decrease weight gain, and help prevent the negative affects of having a sedentary lifestyle.
An average “pace” for a slow to moderate walk is roughly 2 kilometers per 30 minute. For example, if you were to walk 5 times per week for 30 minutes, you would roughly burn 750 calories per week (Abadi et al., 2010). Over the course of just one year that is 39,000 calories just from walking 30 minutes a day!
Walking not only has health benefits, but also allows you to explore different neighbourhoods in Victoria, find hidden coffee shops or thrift stores, and meet other people in the community; plus your dog will love you even more!
So if you are wanting to get out and exercise more, but are dealing with a nagging hip injury or knee pain, come see us at Lab Health and we will try and get you on track for a better tomorrow!
Abadi, F.H., Muhamad, T.A. and Salamuddin, N., 2010. Energy expenditure through walking: Meta analysis on gender and age. Procedia-Social and Behavioral Sciences, 7, pp.512-521.
Garber, C.E., Blissmer, B., Deschenes, M.R., Franklin, B.A., Lamonte, M.J., Lee, I.M., Nieman, D.C. and Swain, D.P., 2011. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.
Wang, F. and Boros, S., 2021. The effect of daily walking exercise on sleep quality in healthy young adults. Sport Sciences for Health, 17(2), pp.393-401