Ignorance, they say, is the greatest disease. Many are oblivious of the benefits of walking. Inadequate physical activity could pose a number of risks, including the development of heart diseases , obesity, type 2 diabetes, and several other complications.
Walking is a form of exercise that is readily available to most people. It does not need special skills or sophisticated equipment. Yet, the benefits are enormous. Regular walking can minimize the risks of several known health problems including depression, high blood pressure and even dementia.
The U.S. Department of Health and Human Services recommends 150 minutes a week of moderate-intensity exercises such as short walking, but it is popular among many people to seek to achieve a 10,000 steps a day target to stay fit and healthy. However, recent findings suggest that even few steps a day could still give the needed benefits.
According to World Health Organization (WHO) insufficient activity is the 4th leading risk factor for mortality, with approximately 3.2 million deaths associated with limited physical activity. Despite the absence of data which support the usual walking threshold of 10,000 steps a day, report from meta-analysis of 15 international cohorts published in Lancet Public Health suggests that walking steps less than the popular 10,000 steps per day lowers the risk of dying among older adults.
Recent facts prove that taking more steps per day has great health benefits for every one, but particularly for older adults. There are increasing evidences that even fewer steps can help minimize the risk of dying. In a brief report published in JAMA Neurology, scientists concluded that walking more steps per day, up to 9800 steps was associated with steady declines in dementia risk.
Even fewer steps are also reported to benefit the heart and blood vessels. Though walking is beneficial to all, research shows that the biggest benefits occur among those under the age of 60 years.
It is not luxury to always cruise around in cars, or sitting with very limited exercise. A change of lifestyle can help boost your health and even prolong your life. While exercises and diets are very strategic in boosting health and preventing early death, doing minor tasks such mopping the floor or lawn mowing can help burn excess fat and keep you healthy.
These practical ways can help to increase your daily walking steps.
- If you are working in an office, at intervals, get up and walk around
- You can walk your dog or pet every evening
- Do not always depend on people for short errands, try to do some work yourself
- If you arrive early for an appointment, do not always sit while waiting, walking instead of sitting is more beneficial.
- The luxury of always driving or taking buses could prove detrimental to health. You could park at a distance to your office or get off the bus early and walk the remaining distance.
- Instead of always playing indoor games with family, plan to go for a walk together as a family.
- One way to increase your walking steps per day is by always taking the stairs instead of the elevator.
- Schedule daily walks. bouncing music could help.
- Beginning with few minutes of walk per day could build up to 20 or 30 minutes of walk daily.
Your health is your wealth. Walking is the easiest form of exercise, and with a deliberate effort, you could benefit a lot more than a very sophisticated medicament, though they have their strategic place. Apart from many other benefits, it is now scientifically proven that walking can help boost health and prolong your life. With a pedometer you could know your daily steps.
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